You’ve probably heard the question many times: does tea has more caffeine than coffee? It’s a common assumption that coffee is the clear winner, but the real answer is more interesting than you might think. Let’s look at the facts right away.
Most people are surprised to learn that, by weight, tea leaves actually contain more caffeine than coffee beans. But that’s not the end of the story. When you make a drink, you use far less tea leaves than coffee grounds. The brewing method, type of leaf or bean, and even the water temperature change everything. So, your average cup of coffee will almost always deliver more caffeine than your average cup of tea. This article will help you understand exactly why and how you can control your caffeine intake.
Does Tea Has More Caffeine Than Coffee
This heading states the core question directly. To understand it, we need to compare them on a level playing field. The confusion starts because we measure caffeine in two different ways: in the dry product itself, and in the final brewed beverage.
On a pure, dry-weight basis, tea leaves are the winner. They can contain about 3.5% caffeine by weight. Coffee beans, in contrast, contain about 1.1-2.2% caffeine. So, if you ate a spoonful of each, the tea leaves would give you more caffeine. But of course, we don’t eat them dry. We steep or brew them, and that’s where everything flips.
For a typical drink, you use about 2 grams of tea for a cup. For coffee, you use about 10 grams of grounds. Even though the tea leaves are more concentrated, the much larger quantity of coffee grounds wins out. The brewing process also extracts caffeine differently. Hot water extracts caffeine from coffee very efficiently, while the compounds in tea can slow down the release.
How Caffeine Content is Measured
Scientists measure caffeine in milligrams per serving. This is the number you should pay attention to. It accounts for the actual amount of leaf or bean used and how it’s prepared. Here’s a basic comparison for a standard 8-ounce (240 ml) cup:
- Brewed Coffee: 95-165 mg of caffeine
- Brewed Black Tea: 25-48 mg of caffeine
- Brewed Green Tea: 25-29 mg of caffeine
- Espresso (1 shot): 64 mg of caffeine (but serving size is much smaller)
- White Tea: 15-30 mg of caffeine
As you can see, coffee generally provides a much bigger caffeine punch per cup. But these ranges are huge. Let’s look at what causes such big differences.
Factors That Affect Caffeine in Your Cup
Your brewing habits have a massive impact. It’s not just about choosing tea or coffee; it’s about how you make it.
For Coffee:
- Brew Time: The longer water is in contact with grounds, the more caffeine is extracted. Cold brew often has a very long steep time (12-24 hours), leading to high caffeine.
- Grind Size: Finer grinds have more surface area, so they release caffeine faster. Espresso uses a fine grind and high pressure.
- Coffee Type: Robusta beans have nearly double the caffeine of Arabica beans. Many cheaper blends use Robusta.
- Water Temperature: Hotter water extracts caffeine more quickly and thoroughly.
For Tea:
- Steep Time: This is the biggest factor. A tea steeped for 1 minute will have much less caffeine than one steeped for 5 minutes.
- Water Temperature: Black teas use boiling water, which extracts more caffeine. Green and white teas use cooler water, which extracts less.
- Tea Type: Generally, black tea has the most, followed by oolong, green, then white. But the specific plant variety matters a lot.
- Leaf Form: Broken leaves (like in tea bags) release caffeine faster than whole leaves. Powdered tea, like matcha, gives you the entire leaf, so it’s very high in caffeine.
Comparing Specific Drinks Head-to-Head
Let’s put some popular drinks side by side. Remember, sizes vary, so this is based on typical servings.
- Drip Coffee (8 oz): ~95-165 mg
- Black Tea (8 oz): ~25-48 mg
- Red Bull (8.4 oz can): ~80 mg
- Green Tea (8 oz): ~25-29 mg
- Shot of Espresso (1 oz): ~64 mg
- Matcha Tea (8 oz, prepared): ~70 mg (because you consume the whole leaf)
- Decaf Coffee (8 oz): ~2-5 mg
- Herbal “Tea” like Peppermint (8 oz): 0 mg (not a true tea plant)
Notice matcha? It’s a big exception in the tea world. Since you whisk the powdered leaf into the water, you ingest all the caffeine in the leaf, not just what’s extracted. A strong matcha can rival a cup of coffee.
The Myth of the “Calming” Effect of Tea
Many people say tea gives a “calmer” energy than coffee. This isn’t just in your head. Tea contains an amino acid called L-theanine. L-theanine promotes relaxation and reduces anxiety without causing drowsiness. It also works synergistically with caffeine.
The combination of caffeine and L-theanine in tea is known to produce a state of “alert calm.” You feel focused and awake but without the jittery, anxious edge that coffee can sometimes cause. Coffee has very little L-theanine. This is a key reason why the experience of the two drinks feels so different, even beyond the caffeine dose.
How to Control Your Caffeine Intake
Knowing these factors puts you in the driver’s seat. You can adjust your brew to get the caffeine level you want.
If you want less caffeine from coffee:
- Choose Arabica beans over Robusta.
- Use a coarser grind.
- Shorten your brew time (try a faster method like a pour-over).
- Opt for a lighter roast (contrary to myth, light roasts have slightly more caffeine than dark roasts by volume, but the difference is minimal).
If you want more caffeine from tea:
- Choose black tea or matcha.
- Use tea bags or broken leaves instead of whole leaves.
- Steep it for longer (4-5 minutes).
- Use boiling water for teas that can handle it (like black tea).
If you want to minimize caffeine:
- For tea, do a “rinse”: steep the leaves for 30 seconds, discard that water, then re-steep. A large portion of the caffeine is released in the first steep.
- Choose white or green tea, and steep for only 1-2 minutes with water below boiling.
- Switch to herbal infusions (tisanes) like chamomile or rooibos, which are naturally caffeine-free.
Health Impacts: Tea vs. Coffee
Both drinks offer health benefits thanks to antioxidants, but their profiles are different. It’s not really about which is “better,” but what they provide.
Coffee is rich in:
- Chlorogenic acid (an antioxidant linked to heart health and blood sugar control).
- It’s strongly associated with a lower risk of Parkinson’s disease, Type 2 diabetes, and liver disease.
Tea is rich in:
- Catechins (like EGCG), powerful antioxidants linked to improved heart health, brain function, and potentially cancer prevention.
- Flavonoids that support blood vessel health.
- The L-theanine for mental focus.
For most healthy adults, up to 400 mg of caffeine per day is considered safe. That’s about 4 cups of coffee or 10 cups of black tea. Listen to your body—some people are much more sensitive. Too much caffeine from any source can cause insomnia, nervousness, or a fast heartbeat.
Common Misconceptions Debunked
Let’s clear up a few persistent myths that just won’t go away.
- Myth 1: Dark roast coffee has more caffeine. Truth: The roasting process burns off some caffeine. By weight, dark roast beans have slightly less. But because they are less dense, you use more beans by volume for a scoop, so the difference in your cup is negligible.
- Myth 2: Green tea is very low in caffeine. Truth: While it’s generally lower than black tea, the difference isn’t massive. Some green teas can have as much caffeine as some black teas, depending on how they’re grown and brewed.
- Myth 3: Decaf means no caffeine. Truth: Decaffeinated coffee and tea still contain small amounts, usually 2-5 mg per cup. It’s not zero.
- Myth 4: The color of the tea determines its caffeine. Truth: It’s more about the plant variety and processing. A white tea from a young bud can sometimes be higher in caffeine than a black tea from a mature leaf.
Making the Right Choice for You
So, should you drink tea or coffee? It depends on your goals.
Choose coffee if:
- You want a strong, quick caffeine boost to wake up or power through a slump.
- You enjoy the bold, rich flavor profile.
- You’re looking for the specific health benefits linked to coffee’s antioxidants.
Choose tea if:
- You want a more sustained, gentle energy lift without the crash or jitters.
- You enjoy a wider variety of subtle flavors and aromas.
- You are sensitive to caffeine but still want some.
- You’re interested in the unique combination of caffeine and L-theanine for focus.
You can also mix them throughout the day. Many people start with coffee in the morning for a strong start and switch to tea in the afternoon for a milder focus that’s less likely to interfere with sleep.
FAQ Section
Q: Which has more caffeine, tea or coffee?
A: In a typical serving, coffee has significantly more caffeine. An 8-ounce cup of coffee usually has 95-165 mg, while the same amount of black tea has 25-48 mg.
Q: Does black tea have more caffeine than coffee?
A: No, black tea does not have more caffeine than a standard cup of coffee. It has about one-third to one-half the amount.
Q: Can tea give you a caffeine buzz like coffee?
A: Yes, tea can give you a caffeine boost, but it often feels different due to the presence of L-theanine. The buzz from tea is typically described as more calm and focused, while coffee’s can be more sharp and alert.
Q: What tea is highest in caffeine?
A: Matcha powdered green tea is generally the highest, as you consume the entire leaf. Strongly brewed black teas from Assam or Ceylon varieties are also high among traditional brewed teas.
Q: Is caffeine in tea bad for you?
A> In moderate amounts, caffeine from tea is not bad for most people. The antioxidants and L-theanine in tea offer health benefits. Staying under 400 mg of total caffeine per day is the general guideline.
Q: How do I remove caffeine from tea?
A: You can’t fully remove it at home, but you can reduce it. Do a quick 30-second steep, pour out that water, and then steep again with fresh water. Most of the caffeine is released in that first short steep.
Q: Does green tea have caffeine?
A: Yes, all true tea (from the Camellia sinensis plant) contains caffeine. Green tea usually has 25-29 mg per 8-ounce cup, but it can vary widely based on how it’s made.
Final Thoughts
The question “does tea has more caffeine than coffee” has a two-part answer. By dry weight, tea leaves win. In your actual cup, coffee is the stronger contender almost every time. But the story doesn’t end with just a number.
The experience of caffeine in tea is modified by other natural compounds, leading to a different kind of alertness. Your choice shouldn’t be based on caffeine content alone. Consider flavor, health benefits, and how each drink makes you feel. Whether you’re a coffee devotee or a tea enthusiast, understanding these details helps you make the perfect cup for any time of day. Now you can enjoy your next brew with a lot more knowledge about what’s really in it.