You’ve probably heard the question many times: does tea have more caffeine in than coffee? It’s a common assumption that coffee always wins the caffeine race, but the real answer is more interesting than a simple yes or no. The truth depends on a whole bunch of factors, from the type of leaves or beans to how you prepare your drink. Let’s clear up the confusion and look at what really determines your caffeine kick.
Does Tea Have More Caffeine In Than Coffee
On a pure, dry-weight basis, tea leaves actually contain more caffeine than coffee beans. However, you use far less tea leaves to make a cup compared to coffee grounds. This is the crucial difference. When you brew a standard serving, a cup of coffee typically delivers significantly more caffeine than a cup of tea. So, while the raw material is more concentrated, the final drink usually isn’t.
How Caffeine Levels Are Measured
To understand the comparison, you need to know how we measure caffeine. It’s usually reported in milligrams (mg) per fluid ounce or per standard cup. Scientists test brewed beverages under controlled conditions. But your homemade cup can vary wildly. Here’s what affects the numbers:
- Brewing Time: The longer the steep or brew, the more caffeine is extracted.
- Water Temperature: Hotter water pulls caffeine out more efficiently.
- Leaf or Bean Type: The specific plant variety changes everything.
- Amount Used: More tablespoons of grounds or leaves means more caffeine.
- Grind or Leaf Size: Finer particles expose more surface area, releasing caffeine faster.
Caffeine in Coffee: A Closer Look
An average 8-ounce cup of brewed coffee contains between 80 and 100 mg of caffeine. But that’s just an average. A strong dark roast from your local cafe might have 180 mg or more. It’s a common myth that dark roast has less caffeine; while it’s less dense, you often use a larger volume, so the caffeine content ends up similar.
- Drip Coffee: ~95 mg per 8 oz cup.
- Espresso: ~64 mg per 1 oz shot (but you drink less volume).
- Instant Coffee: ~60 mg per 8 oz cup.
- Decaf Coffee: Still has 2-5 mg per cup, it’s not completely caffeine-free.
Caffeine in Tea: It’s Not So Simple
Tea is more complex. All true tea (black, green, white, oolong) comes from the same plant, Camellia sinensis. The difference in caffeine depends on the leaf bud used, processing, and brewing. Younger buds and leaves have higher caffeine. Contrary to popular belief, green tea doesn’t automatically have less than black tea.
- Black Tea: ~40-70 mg per 8 oz cup.
- Green Tea: ~20-45 mg per 8 oz cup.
- White Tea: ~15-30 mg per 8 oz cup (can be higher if made from buds).
- Oolong Tea: ~30-50 mg per 8 oz cup.
The “Tea Paradox” Explained
Here’s a fascinating fact: the first minute of steeping tea releases most of its caffeine. If you want less caffeine, you can steep your tea for 30 seconds, discard that water, and then re-steep. The second cup will have much lower caffeine but still plenty of flavor. This is because caffeine extracts quickly, while other compounds like L-theanine (which promotes calm focus) extract more slowly.
Direct Beverage Comparison
Let’s put some common drinks side-by-side for a clear picture. Remember, these are estimates for typical preparation.
- 8 oz Brewed Coffee: 95 mg
- 1 oz Espresso Shot: 64 mg
- 8 oz Black Tea: 55 mg
- 8 oz Green Tea: 35 mg
- 8 oz Cola: 25 mg
- 8 oz Decaf Coffee: 3 mg
As you can see, a standard cup of coffee generally has about twice the caffeine of a cup of black tea. But if you drink a large, strong black tea versus a weak, small coffee, those roles could easily reverse.
Factors That Can Flip the Script
So, could tea ever have more caffeine? Absolutely, in these specific situations:
- Type of Tea: Some teas are naturally high. Matcha is a big one. You consume the whole powdered leaf, so you get all the caffeine—about 70 mg per serving, rivaling coffee.
- Brewing Method: A long-steeped, strong black tea (like English Breakfast) made with two tea bags can easily hit 100 mg.
- Volume: A 20-oz iced tea from a restaurant likely has more total caffeine than a single espresso shot.
- Coffee Dilution: A large Americano (espresso + water) has less caffeine per ounce than a short, strong cup of tea.
Why Does It Feel Different?
If you’ve ever felt jittery from coffee but focused from tea, there’s a scientific reason. Tea contains an amino acid called L-theanine. This compound promotes relaxation without drowsiness. It works synergistically with caffeine, creating a state of “calm alertness.” Coffee lacks significant L-theanine, so the caffeine hit can feel more abrupt and nervous. The other compounds in tea, like tannins, may also slow the absorption of caffeine, leading to a gentler, longer-lasting effect.
How to Control Your Caffeine Intake
Whether you want more or less, knowing these factors puts you in control.
To Reduce Caffeine in Tea:
- Steep for a shorter time (1-2 minutes instead of 5).
- Use cooler water.
- Choose white or green tea (generally lower).
- Do a quick 30-second steep and pour it out before re-steeping.
To Reduce Caffeine in Coffee:
- Switch to a half-caff blend.
- Choose a lighter roast (you may use less volume).
- Try instant coffee, which often has less.
- Simply drink a smaller cup.
To Increase Caffeine:
- For tea: Use more leaves, steep longer, or choose a robust black tea or matcha.
- For coffee: Use more grounds, try a light roast by weight, or opt for a brewing method like French press that extracts more.
Herbal “Teas” and Caffeine
It’s important to note that herbal infusions like chamomile, peppermint, or rooibos are not made from the tea plant. They are naturally caffeine-free. The exception is yerba mate, which is a different plant and contains about 85 mg of caffeine per cup, similar to coffee. So if you’re avoiding caffeine, most herbal options are safe, but always check the label.
Health Impacts: Tea vs Coffee
Both drinks offer health benefits when consumed in moderation. The antioxidants are different—tea has catechins, coffee has chlorogenic acid. Both are linked to reduced risks of certain chronic diseases. The key is your personal tolerance. If coffee makes you anxious, a high-caffeine tea might still be okay due to the L-theanine. Listen to your body’s response; it’s the best guide you have.
Myths Busted
Let’s clear up a few final misconceptions:
- Myth: White tea has the least caffeine. Truth: It can be high if made from buds.
- Myth: Dark roast coffee is stronger in caffeine. Truth: The roasting process burns off some caffeine, making dark roast slightly lower by weight, but the difference in a cup is minimal.
- Myth: Decaf means zero caffeine. Truth: It contains small amounts, usually 2-5% of the original.
Final Verdict
So, does tea have more caffeine in than coffee? In most everyday situations, the answer is no. A standard cup of coffee packs roughly twice the punch of a standard cup of tea. However, the world of both beverages is full of exceptions. A strong cup of black tea or a serving of matcha can definitely compete with or even surpass a weak or small coffee. The most important takeaway is that you have the power to adjust your brew to get the exact level of caffeine you want, whether you’re reaching for tea leaves or coffee beans.
FAQ Section
What has more caffeine, tea or coffee?
Typically, coffee has more caffeine per cup than tea. An average coffee has about 95 mg, while black tea has about 55 mg. But specific types and brewing methods can change this.
Does black tea have more caffeine than coffee?
Usually, no. Black tea generally has less caffeine than a similarly sized cup of coffee. However, a very strongly brewed black tea could have comparable amounts to a weakly brewed coffee.
Is caffeine in tea stronger than coffee?
The caffeine molecule is the same, but the effect can feel different. Tea’s L-theanine promotes calm focus, which can make the caffeine feel smoother and less jittery than the caffeine hit from coffee.
Which tea is highest in caffeine?
Matcha is typically the highest, as you ingest the whole leaf. Among brewed teas, black teas like Assam or Ceylon are often highest, followed by some green and white teas depending on how they are grown and processed.
Can I get the same energy from tea as coffee?
You can get a similar level of alertness, but the quality of the energy may differ. Tea provides a more steady, focused energy due to the L-theanine, while coffee often gives a more immediate, sharp boost. The total caffeine intake depends on how you make each drink.