You might think you know the answer to the question, does tea have more caffeine in it than coffee? The short answer is almost always no, but the full story is much more interesting. It depends on how you measure it, what types you compare, and how you brew your drink. This common mix-up comes from comparing dry leaves to dry beans, which isn’t how we actually consume them. Let’s clear up the confusion once and for all.
Does Tea Have More Caffeine In It Than Coffee
When you look at it by dry weight, tea leaves actually contain more caffeine than coffee beans. However, you use far less tea leaves to make a single cup. A standard cup of coffee uses about 10 grams of grounds, while a cup of tea uses only about 2 grams of leaves. Because of this, a typical brewed cup of coffee ends up with significantly more caffeine. So, while the leaves are more concentrated, the beverage we drink usually is not.
The Caffeine Content Showdown: By the Numbers
Let’s look at some average ranges for an 8-ounce cup. Remember, these can vary widely based on many factors we’ll discuss next.
- Brewed Coffee: 95 to 165 mg of caffeine.
- Espresso (1 shot): 47 to 64 mg (but it’s consumed in a much smaller volume).
- Black Tea: 25 to 48 mg of caffeine.
- Green Tea: 25 to 29 mg of caffeine.
- White Tea: 15 to 30 mg of caffeine.
- Oolong Tea: 37 to 55 mg of caffeine.
As you can see, a cup of coffee generally has two to three times the caffeine of a cup of tea. Even the strongest black tea usually can’t match a mild cup of coffee.
Key Factors That Change Caffeine Levels
The numbers above are just averages. The actual caffeine in your cup depends on several things.
1. Tea Type and Processing
All true tea (black, green, white, oolong) comes from the same plant, Camellia sinensis. The difference in caffeine is often smaller than people think. Black tea is oxidized, which was once thought to increase caffeine, but it’s more about brewing. Younger leaves and buds (used for white and green tea) can actually have higher caffeine concentrations than older leaves.
2. Coffee Bean Type and Roast
Robusta coffee beans have nearly twice the caffeine of Arabica beans. A dark roast coffee bean is slightly less caffeinated by weight than a light roast bean because the roasting process burns off some caffeine, but the difference per cup is minimal since you measure by scoop, not weight.
3. Brewing Method: The Biggest Variable
This is where you have the most control. For tea and coffee, hotter water and longer steeping or brewing times extract more caffeine.
- For Tea: Steeping black tea for 5 minutes in boiling water will extract far more caffeine than steeping green tea for 2 minutes in 175°F water.
- For Coffee: A French press steeped for 4 minutes yields more caffeine than a fast drip machine. A cold brew coffee, steeped for 12+ hours, often has a very high caffeine content because of the long extraction time.
4. Serving Size Matters
Comparing a 2-ounce espresso shot to a 16-ounce mug of iced tea is misleading. Always consider the total volume. That large iced tea, though lower in concentration, might give you a similar total caffeine dose as a single espresso.
Myth Busting: Common Caffeine Misconceptions
Let’s correct some persistent myths that add to the confusion.
- Myth 1: Green tea is always low in caffeine. (It can sometimes be as high as some black teas.)
- Myth 2: The color of the drink indicates caffeine level. (Herbal “teas” like chamomile are caffeine-free, while a light-colored white tea can have caffeine.)
- Myth 3: Decaf means zero caffeine. (Decaf coffee and tea still contain small amounts, usually 2-5 mg per cup.)
- Myth 4: The “jittery” feeling from coffee proves it has more. (Coffee often has other compounds that can affect you differently than tea’s unique combination of caffeine and L-theanine.)
The L-Theanine Factor: Why Tea Feels Different
This is a crucial difference. Tea leaves contain an amino acid called L-theanine. This compound promotes relaxation and alertness without drowsiness. When combined with tea’s caffeine, it creates a smoother, more sustained energy boost often described as “calm alertness.” Coffee lacks significant L-theanine, which is why its caffeine hit can feel more sharp and sometimes lead to jitters or a crash. So even if the caffeine amount were equal, the experience would not be.
How to Control Caffeine in Your Own Cup
Whether you want more or less, here’s how to manage it.
To Reduce Caffeine in Tea:
- Choose white or green tea over black or oolong.
- Use cooler water and a shorter steep time (1-2 minutes).
- Do a quick “rinse”: Steep the leaves for 30 seconds, pour that water out, then re-steep. The first steep releases most of the caffeine.
To Reduce Caffeine in Coffee:
- Choose a blend with 100% Arabica beans over Robusta.
- Opt for a medium or dark roast.
- Use a paper filter, which traps some caffeine-containing oils.
- Simply drink a smaller cup or mix with decaf.
To Increase Caffeine (Safely):
- For tea: Use more leaves, hotter water, and steep for 4-5 minutes. Try a strong black tea like Assam.
- For coffee: Use a light roast, a longer brew method (like French press), or simply brew it stronger.
Herbal Teas and Decaf Options
If you’re looking to avoid caffeine entirely, you have great options. Herbal infusions (like peppermint, rooibos, or chamomile) are naturally caffeine-free because they don’t come from the tea plant. For a coffee-like experience without the buzz, grain-based drinks like barley “coffee” are popular. Both decaffeinated coffee and tea are processed to remove most caffeine, though the methods differ.
Health Impacts: Beyond the Buzz
Both drinks offer health benefits linked to their antioxidant content, separate from caffeine. The key is moderation. Most health experts agree that up to 400 mg of caffeine per day (about 4 cups of coffee or 10 cups of black tea) is safe for most healthy adults. Listen to your body—if you feel anxious or have trouble sleeping, it might be time to cut back, regardless of the source.
Making Your Choice: Tea or Coffee?
Your choice shouldn’t be based on caffeine myths. Consider this:
- Choose coffee if you want a stronger, quicker caffeine boost for morning alertness or before a workout.
- Choose tea if you prefer a gentler, more focused energy that lasts longer and comes with a relaxing effect.
- You can also mix both throughout the day—perhaps coffee in the morning and tea in the afternoon to avoid affecting your sleep.
The best drink is the one you enjoy and that makes you feel good.
FAQ Section
Which has more caffeine, black tea or coffee?
Almost always, coffee has more caffeine. An average cup of black tea has about half the caffeine of an average cup of brewed coffee.
Can green tea have as much caffeine as coffee?
It’s very unlikely. While some potent green teas might reach the very lower end of coffee’s range, a typical cup of green tea has significantly less—usually about one-third the amount.
What tea is highest in caffeine?
Among pure teas, black teas like Assam and some oolong teas tend to test highest. However, matcha is the champion because you consume the whole powdered leaf, giving you all the caffeine it contains, which can be comparable to a cup of coffee.
Does steeping tea longer increase caffeine?
Yes, significantly. The majority of caffeine is extracted in the first minute, but longer steeping continues to pull it out. A 5-minute steep can have double the caffeine of a 1-minute steep.
Is caffeine in tea bad for you?
In moderate amounts, caffeine from tea is not bad for most people. The combination with L-theanine and antioxidants may even offer unique benefits, like improved focus and heart health.
What has more caffeine, espresso or tea?
By volume, espresso has much more. But since a serving is so small (1-2 ounces), a single shot of espresso actually has less total caffeine than a full cup of coffee, though it might still be more than a cup of tea depending on the type.
How do I get the least caffeine from tea?
Choose herbal, caffeine-free infusions. For true tea, brew white tea with cool water for a very short time, or use the “rinse” method described earlier to discard the first high-caffeine steep.
So, the next time someone asks you, does tea have more caffeine in it than coffee, you can tell them the full story. While the raw leaves are potent, your morning mug of coffee is likely the bigger caffeine provider. But the better question might be: how do you want to feel? The smooth, sustained alertness from tea or the robust, direct kick from coffee? Now that you know the facts, you can choose your brew based on your personal needs and preferences, not just on myths. Enjoy your next cup, whatever it may be.