Tea Caffeine & Nutrients Calculator – Matcha, Green Tea, Black Tea & More

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Results

☕ Total Caffeine: 0 mg

You’re perfectly within the safe range. 🌿

🌿 L-Theanine: 0 mg

🌱 Chlorophyll: 0 mg

🌾 Dietary Fiber: 0 g

I drink matcha every morning. Throughout the day, I rotate through sencha, hojicha, or occasionally coffee. Some days, I felt fine. Other days, I had trouble sleeping. I realized I had no idea how much caffeine I was actually consuming.

Most tea drinkers rely on vague estimates like "a cup of green tea has less caffeine than coffee." But that's not useful when you're drinking multiple types of tea, at different strengths, possibly with milk. So I built a tool I wish I had: the Matcha Caffeine Calculator.

This tool helps anyone track caffeine and key nutrients like L-theanine, chlorophyll, and dietary fiber based on actual tea weights. It also includes milk options, making it useful for people following a keto or low-carb diet.

• Total caffeine (mg)

• L-theanine (mg)

• Chlorophyll (mg)

• Dietary fiber (g)

• Milk carbs (g)

1. Select from a list of teas and coffee (matcha, sencha, hojicha, gyokuro, genmaicha, bancha, Wuyi oolong, Earl Grey, coffee)

2. Enter amount consumed (by gram or cup)

3. Optionally add milk and type (whole, almond, oat, coconut, soy)

4. Get an instant summary of your total daily intake

The interface is clean, mobile-friendly, and requires no login. It's free, ad-free, and runs entirely in-browser.

Matcha is different from other teas because you consume the whole leaf. This means it delivers significantly more caffeine per gram than steeped teas.

• 1 gram of matcha ≈ 30 mg caffeine

• 1 cup of coffee ≈ 95 mg caffeine

• 1 g hojicha ≈ 8 mg caffeine

A standard matcha latte with 2g powder = ~60 mg caffeine. Add sencha and coffee during the day, and it’s easy to surpass 300mg or even 400mg.

Staying aware of your matcha caffeine intake helps you avoid sleep disturbances, anxiety, and over-stimulation.

Caffeine is a stimulant that enhances alertness and performance. It also increases cortisol and can disrupt sleep, especially in sensitive individuals.

• Improves focus and energy in small doses

• Can cause jitters or insomnia in high amounts

► Source: Mayo Clinic, FDA Caffeine Guidelines

An amino acid found almost exclusively in tea. L-theanine promotes relaxation without drowsiness and can counteract the stimulating effects of caffeine.

• Reduces stress and anxiety

• Improves focus when paired with caffeine

► Source: Nobre AC et al. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. https://pubmed.ncbi.nlm.nih.gov/18296328/ 

A green pigment found in plants. In matcha and gyokuro, it's present in high concentrations due to shaded cultivation.

• May support detoxification via liver enzymes

• Provides antioxidant benefits

► Source: Egner PA et al. (2001). Protective effects of chlorophyllin against aflatoxin-induced DNA damage. https://pubmed.ncbi.nlm.nih.gov/11577002/ 

Only powdered teas like matcha contain fiber, as the leaf is consumed directly.

• Supports digestion

• Helps regulate blood sugar and satiety

► Source: USDA FoodData Central (Matcha powder dietary fiber profile) https://fdc.nal.usda.gov/

Tracking milk carbs is essential for keto or low-carb users. The calculator includes data for:

• Whole milk

• Almond milk (unsweetened)

• Coconut milk

• Oat milk

• Soy milk

► Source: USDA FoodData Central + Branded product labels (e.g. Califia, Oatly)

These values are based on dry tea weight or typical brew concentration. Actual caffeine will vary by brand, cultivar, and steeping time.

You start your day with a 2g matcha = 60mg caffeine. Later, a 3g sencha = 60mg. Add 1 cup Earl Grey = 40mg. Afternoon coffee = 95mg.

Total: 255mg caffeine. Still within daily safe limits, but if you go back for more, you may push above 400mg.

The calculator lets you adjust portions and test different combinations.

• Japanese Standard Tables of Food Composition 2020

• USDA FoodData Central: https://fdc.nal.usda.gov/

• Mayo Clinic Caffeine Database: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeine/faq-20057965

• Nobre AC et al. 2008 (PubMed: 18296328)

• Egner PA et al. 2001 (PubMed: 11577002)

• Matcha brand data: Marukyu Koyamaen, Ippodo

• Branded milk nutrition labels: Califia, Silk, Oatly

This tool is for informational and educational use only. It does not provide medical advice or substitute for professional guidance. Nutrient values are estimates and may vary by product, preparation, or brewing method. Please consult a healthcare professional for individual dietary or caffeine concerns.

Hi, I’m Aileen Gong — founder of Zenergy Tea. Every matcha and tool here is something I truly use and love, sourced with care from thoughtful farmers in Japan. I hope they bring the same calm and clarity to your day. You’ll find them just below.