How much matcha tea per day? How much can you drink or eat?

Par Valentin Van Nhut

Usage / Consommation

Drinking matcha tea every day is becoming increasingly popular, thanks to its high content of antioxidants and recognised benefits for energy, focus, and digestion. But how much matcha should you consume each day to enjoy its benefits without risking caffeine overdose or side effects?
In this article, we help you determine the ideal quantity of matcha per day, giving you clear guidelines: dosage in grams, recommended number of cups, risks of excessive consumption, and tips for safely incorporating matcha into your daily routine.

quantity of matcha

What quantity of matcha can you consume per day?

To fully enjoy the benefits of matcha, it is essential to understand how to measure the matcha powder and how many cups to consume daily.

Getting the right quantity of matcha

The first point to consider in order to understand the right quantity of matcha to consume on a daily basis is that of matcha dosage per cup of tea, or matcha bowl.

It is estimated that for everyday matcha, also known as "thin tea," a serving size of between 1 and 2 grams of powder tea is ideal.

To do this, you can use a spoon, kitchen scale, or even a chashaku , une bamboo matcha scoop suitable for measuring matcha.

How many cups of matcha tea per day?

Matcha is a green tea rich in caffeine (= theine), as the whole tea leaves are consumed in powder form. On average, it contains 70 mg of caffeine for a dose of matcha tea.

The EFSA, the European Food Safety Authority, recommends that healthy adults consume no more than 400 mg of caffeine per day¹. , and 200 mg for a woman pregnant .

It is therefore preferable to drink 2 to 3 cups of matcha tea per day , so as not to exceed the recommended daily limit for caffeine.

Does the quality of matcha influence the quantity to consume?

Yes, the quality of matcha plays an important role in the quantity you should use each day.

Superior-quality matcha—particularly premium or ceremonial grades from Japan—is naturally more concentrated in active ingredients:

antioxidants
L-theanine
catéchines

These components provide additional benefits, while offering a smoother and more pleasant flavour.

Result: 1 to 2 grams per cup is more than enough with good matcha.
Conversely, lower-quality matcha will require a higher dose for a similar effect... which can unnecessarily increase your caffeine intake.

By choosing a high-quality matcha, you maximize its benefits while limiting the risks associated with excessive consumption.

What are the risks of excessive matcha consumption?

Drinking matcha every day has many benefits, but excessive consumption can also cause adverse effects. Here's what you need to know to enjoy matcha safely.

What are the possible side effects of excessive matcha consumption?

Une Overconsumption of matcha can cause side effects. undesirable, particularly those related to excessive levels of caffeine.

Among these possible effects are:

great agitation, headaches
difficulty falling asleep, insomnia
constipation
stomach ache
complications of pregnancy and fetal development
poor iron absorption

That's why it's essential to consume this tea in moderation in order to enjoy its benefits with complete serenity.

If you have specific health concerns, such as caffeine sensitivity, heart problems, or sleep disorders, it is best to consult a doctor before introducing matcha or any other beverage containing caffeine into your routine.

How can you avoid the side effects of matcha tea?

To take advantage of numerous health benefits of matcha To be on the safe side, here are some best practices to follow:

drink up to 2 or 3 cups of matcha per day maximum, for a healthy adult;
Do not drink matcha tea after 4 or 5 p.m.
consume matcha tea 2 hours before or after meals.

How to incorporate matcha into your daily routine

Want to vary your matcha consumption while sticking to the right quantities? Whether as a drink or incorporated into your everyday meals, matcha can be enjoyed in many ways. Here's how to smartly incorporate it into your routine without exceeding the recommended dose.

How can you incorporate matcha into your daily beverages?

Matcha is an excellent alternative to coffee and can be consumed in various liquid forms throughout the day. However, each drink containing matcha contributes to your daily caffeine intake. It is therefore important to measure it carefully.

👉 Recommended dose: 1 to 2 grams of matcha powder per drink , or about one level teaspoon or two chashaku.

Here are some ideas for drinks that incorporate matcha without exceeding the recommended quantities:

Matcha latte: creamy and comforting, it can replace your morning coffee or afternoon drink.
👉 Recipe: Homemade matcha latte
Iced matcha: perfect for hot days, with cold water and a few ice cubes.
👉 Recipe: Iced matcha tea
Matcha smoothie: made with plant-based milk, banana, or avocado for a healthy, vitamin-packed boost.
👉 Recipe: Matcha smoothie bowl

💡 Tip : Do not exceed 2 to 3 cups of matcha per day in total (i.e., 4 to 6 grams maximum), all preparations combined.

How can you use matcha in your diet without overdoing it?

Thanks to its fine texture and subtle vegetal taste, matcha also blends very well into solid foods. However, be careful: each solid serving containing matcha also counts toward your daily intake.

👉 Recommended dose: 0.5 to 1 gram of matcha per serving , depending on the recipe.

Here are some tasty ideas to try:

At breakfast :
- Matcha granola
- Vegan crepes
Healthy snack :
- Matcha energy balls
For dessert :
- Madeleines
- Matcha biscuits
Savory version :
- Hummus with matcha tea and sesame seeds

Tip : If you already consume two matcha drinks a day, limit your intake of matcha food to one or two small servings to stay below the recommended daily intake of 6 g.

In summary, how many cups of matcha tea per day?

Drinking matcha every day has many health benefits. However, it is important to limit your consumption to a reasonable amount, depending on your age and health. Consuming between 2 and 3 bowls of matcha is ideal to ensure that your experience is as positive as possible.

Discover our blog items on the benefits of matcha:

Key points to remember:

Matcha provides wellbeing and energy when consumed in appropriate quantities.
Follow official recommendations regarding the consumption of beverages containing caffeine.
Stay tuned to your body and explore the many ways to enjoy matcha.

FAQ: your questions about matcha quantity

Does the quality of matcha influence the quantity to consume?

Yes, high quality matcha can be richer in active ingredients, allowing for a lower daily dose.

Is it safe to drink matcha every day?

Yes, provided you follow the recommendations of 2 to 3 cups per day for a healthy adult. Matcha is a drink rich in antioxidants, but also in caffeine. It is therefore essential to stay within the daily limits.

How much Matcha Slim should you consume per day?

The recommended dosage for Matcha Slim is generally one dose per day, to be diluted in hot or cold water according to the manufacturer's instructions. However, please note: the matcha slim is not a true matcha tea. It is a slimming drink made up of several ingredients, of which matcha represents only a small proportion. Its effects, composition, and purpose therefore differ from traditional pure matcha.