Disclosure: This post contains affiliate links. If you buy through one of them, I may earn a small commission at no extra cost to you. Caffeine figures are approximate and vary by product and preparation. If you need to limit caffeine for medical reasons, including pregnancy, check with your doctor about what’s right for you.
Quick Picks
- Closest to real matcha, with much less caffeine: DoMatcha Master’s Decaf – one of the few decaf matchas widely sold, with about 6mg of caffeine per gram according to a retailer listing. DoMatcha Master’s Decaf on Amazon
- Best low-caffeine swap for lattes: hojicha powder – roasted, toasty and gentler than matcha, though not caffeine-free. Nio Teas’ hojicha powder – at the time of writing, ordering through the links on this page automatically applies a 10% discount at checkout, no code needed. Offers can change, so check the final price in your cart.
- Zero caffeine, different drink: roasted grain teas like mugicha (barley tea).
- The free option: use less matcha. Half a serving in a latte cuts the caffeine in half and still tastes like matcha.
Below: how much caffeine matcha really has, how decaf matcha is made and how it tastes, the best low-caffeine alternatives, and simple ways to cut caffeine without giving matcha up.
Matcha has a reputation as a “calm” alternative to coffee, and many people drink it in the afternoon or evening without thinking twice. But matcha is the whole tea leaf, ground and whisked into your cup – so you drink all of its caffeine, not just what steeps out. For some people, an evening matcha latte means lying awake at midnight.
If that sounds familiar, you have options: decaf matcha, lower-caffeine teas that feel similar, and a few simple tricks. Here’s what actually works.
The Problem You’re Actually Trying to Solve
You love matcha – the ritual, the flavor, the color – but the caffeine doesn’t suit you, at least not later in the day. You want to know whether decaf matcha exists, whether it tastes any good, and what else you can drink instead.
Who This Article Is NOT For
- If you want a detailed caffeine comparison between matcha and coffee, my matcha vs. coffee caffeine article goes deeper.
- If you need to avoid caffeine completely, my caffeine-free Japanese tea guide covers drinks with none at all.
- If you’re following medical advice about caffeine, use this as background only and follow your doctor’s guidance.
How Much Caffeine Is in Matcha?
Japan’s official food composition tables list matcha powder at about 3.2g of caffeine per 100g – roughly 32mg per gram. A typical bowl of usucha uses about 2g, so it contains around 60-70mg. A large latte made with 3-4g of powder can easily go higher.
For comparison, the same tables list brewed coffee at about 60mg per 100ml – so a generous matcha latte can be in the same range as a cup of coffee.
Decaf Matcha: How It’s Made and What It Tastes Like
How it’s made
Decaf matcha is made by removing caffeine from the tea leaves before they’re ground. Common methods include:
- Carbon dioxide (CO2): pressurized CO2 draws caffeine out of the leaves.
- Water processing: leaves are soaked so caffeine dissolves, then the water is filtered and returned.
- Ethyl acetate: a compound that bonds with caffeine so it can be removed.
How much caffeine is left
Decaf matcha is not caffeine-free. Sources commonly describe it as containing a small fraction of regular matcha’s caffeine. DoMatcha’s Master’s Decaf is listed at about 6mg per gram – roughly a fifth of regular matcha’s 32mg per gram, based on the official tables.
How it tastes
Be honest with yourself here: decaffeination removes some flavor along with the caffeine. Decaf matcha is generally milder, thinner and less rich in umami than regular matcha – often compared to a second steeping – and it can look a little paler. Many people find it perfectly pleasant in a latte, where milk carries the flavor; fewer love it whisked with water alone.
What’s available
Decaf matcha is rare. DoMatcha’s Master’s Decaf is one of the best-known options, sold as 100% Japanese matcha decaffeinated with a proprietary water extraction process, and recommended for both whisked matcha and lattes. It’s also notably more expensive per gram than regular matcha, and it sometimes sells out.
You may also see caffeine-reduced green tea powders from Japan. These are useful, but read the label carefully: some are made from sencha rather than true matcha and can taste quite different – one Japanese caffeineless green tea powder sold abroad even warns that it “isn’t matcha” and is fairly bitter.
Low-Caffeine Alternatives That Feel Like Matcha
| Option | Caffeine | Taste | Best for |
|---|---|---|---|
| Decaf matcha | Low | Mild matcha | Keeping the matcha ritual |
| Hojicha powder | Lower than matcha in a typical serving | Toasty, caramel-like | Evening lattes |
| Half-dose matcha | Half of your usual | Lighter matcha | Afternoon lattes |
| Kukicha (stem tea) | Low | Light, sweet green tea | A gentle real tea |
| Mugicha, sobacha, kuromamecha | None | Toasty grain flavors | Late evening |
Hojicha powder
Hojicha powder is roasted green tea ground like matcha. It whisks and mixes just as easily, but it tastes toasty and caramel-like instead of grassy, and it’s usually gentler in caffeine. It’s not caffeine-free – you’re still drinking the whole leaf – but a hojicha latte in the evening is a popular swap for a matcha latte.
Kukicha
Kukicha is a stem tea made from the twigs left over from sencha production. Stems contain less caffeine than young leaves, so it’s a gentle real green tea for the afternoon.
Caffeine-free grain teas
Mugicha (barley tea), sobacha (buckwheat tea) and kuromamecha (black soybean tea) have no caffeine at all. They don’t taste like matcha, but they give you a warm, comforting cup any time of day. Check allergens: barley contains gluten, buckwheat and soy are common allergens.
Simple Ways to Cut Matcha Caffeine Without Giving It Up
- Use less powder. Try 1g instead of 2g. In a latte, the difference in flavor is smaller than you’d expect.
- Drink it earlier. Many people sleep fine with matcha before noon.
- Blend it. Mix half matcha and half hojicha powder for a toasty, lower-caffeine latte.
- Make it smaller. A 200ml latte with 1.5g is gentler than a large café latte with 4g.
- Switch later in the day. Matcha in the morning, hojicha in the afternoon, grain tea at night.
Two Evening Recipes to Try
Hojicha-matcha half-and-half latte. Whisk 1g of matcha and 1g of hojicha powder with 30ml of hot water (about 80°C / 175°F) until smooth, then add 150ml of steamed milk and a little honey. You get matcha’s color and grassy notes with a toasty, gentler finish – and roughly half the caffeine of a standard matcha latte.
Decaf matcha oat latte. Whisk 2g of decaf matcha with a splash of warm water into a paste, then add 150ml of warm oat milk and a few drops of vanilla. Oat milk’s natural sweetness helps make up for decaf matcha’s milder flavor.
Which Should You Buy?
| You want… | Buy |
|---|---|
| Matcha flavor with minimal caffeine | Decaf matcha |
| A cozy evening latte | Hojicha powder |
| Zero caffeine | Mugicha or another grain tea |
| To keep your current matcha | Nothing – just use less, earlier |
A Few Things People Ask Me
Is there completely caffeine-free matcha? No. Decaf matcha still has a small amount of caffeine.
Does decaf matcha keep its antioxidants? Some research and producers suggest decaffeinated matcha retains much of its catechins and L-theanine, but processing does change the leaf. Enjoy it as a drink rather than for health claims.
Is hojicha caffeine-free? No. It’s gentler than matcha in most cups, but it contains caffeine.
Can I drink matcha in the evening? It depends on your sensitivity. If matcha keeps you awake, switch to decaf, hojicha or a grain tea after lunch.
Where I Landed
You don’t have to give up matcha to cut caffeine. For the closest experience, decaf matcha works – especially in a latte – as long as you accept a milder flavor. For a cozy evening drink, hojicha powder is the easiest swap. And for many people, the simplest fix is free: use a little less matcha and drink it earlier in the day.