Do tea and soda have the same amount of caffeine? An in-depth nutritional comparison

October 10, 2025 •

3 min read

While many assume soda has more caffeine, the reality is that certain types of tea can contain a surprisingly similar amount, or even more, caffeine than an average can of soda, making the answer to 'Do tea and soda have the same amount of caffeine?' much more nuanced than a simple yes or no. A typical 8-ounce cup of black tea can have anywhere from 40 to 70mg of caffeine, which overlaps significantly with the 30-40mg found in a standard 12-ounce can of cola.

Quick Summary

Caffeine levels in tea and soda vary widely. Tea's content depends on type and brewing, while soda is manufactured for consistency. Black tea and some caffeinated sodas can have similar caffeine amounts, but the health impact is very different due to soda's high sugar and artificial additive content versus tea's natural antioxidants.

Key Points

Caffeine Varies in Tea: The caffeine in tea is not a fixed amount and depends on the tea type, plant genetics, brewing temperature, and steeping time.
Soda Caffeine is Consistent: Manufactured sodas have a consistent, precise amount of added synthetic caffeine per serving.
Black Tea and Cola are Comparable: A cup of black tea can contain a similar amount of caffeine to a 12-ounce can of cola.
Soda Contains High Sugar/Artificials: Regular soda is high in sugar, while diet soda contains artificial sweeteners, both offering little to no nutritional value.
Tea Offers Health Benefits: Unsweetened tea provides antioxidants and L-theanine, which offers health benefits like a calming effect and sustained energy.
Beyond Caffeine: A healthy diet is not just about caffeine content but also about the presence of beneficial nutrients and the absence of harmful additives like high sugar.

The question of whether tea and soda have the same amount of caffeine reveals a deeper lesson in nutrition: not all sources of caffeine are created equal. Beyond the raw numbers, the delivery system of the caffeine and the accompanying ingredients profoundly impact your body. A closer look at both beverages shows how preparation methods, ingredients, and nutritional profiles create a vast difference in their overall health effects.

The Variable Caffeine Content of Tea

Unlike soda, tea is a natural product, and its caffeine content is not a fixed, predictable number. The amount of caffeine in your cup is subject to several factors.

Type of Tea Plant: The Camellia sinensis plant, from which all true teas (black, green, white, oolong) are derived, has different genetic varieties. The Assamica varietal used for bold black teas typically has more caffeine than the sinensis varietal.
Processing Method: While the type of tea (e.g., black vs. green) doesn't guarantee a specific caffeine level, it influences it. For instance, the younger leaf buds used for certain white teas contain more caffeine than older leaves. Powders like matcha, where you consume the whole leaf, are especially high in caffeine.
Brewing Variables: The heat of the water, the brewing time, and the amount of tea leaves used all affect the final caffeine level. A longer, hotter steep extracts more caffeine from the leaves.

General Tea Caffeine Ranges (per 8 oz / 240 ml cup)

Black Tea: 40-70 mg
Oolong Tea: 30-50 mg
Green Tea: 25-50 mg
White Tea: 15-30 mg
Decaf Tea: Less than 4 mg

The Consistent Caffeine Levels in Soda

In stark contrast to tea, the caffeine content of commercially produced soda is highly consistent. This is because it is a manufactured product with precise, added amounts of synthetic caffeine. However, the levels vary widely depending on the brand and type of soda.

Typical Soda Caffeine Ranges (per 12 oz / 355 ml can)

Mountain Dew (regular and diet): 54 mg
Diet Coke: 46 mg
Dr. Pepper (regular and diet): 41 mg
Pepsi (regular and diet): 35-38 mg
Coca-Cola (regular and zero sugar): 34 mg
Sunkist Orange (regular and zero sugar): 19 mg
7UP, Fresca, Sprite: 0 mg

Comparison: Tea vs. Soda Caffeine and Beyond

To make an informed nutritional choice, it is crucial to look past just the caffeine numbers. The added ingredients in soda are where the real difference lies.


Feature	Brewed Black Tea	Caffeinated Soda (12 oz)
Caffeine (typical)	40-70 mg (variable)	34-54 mg (consistent)
Caffeine Source	Natural	Synthetic
Sugar	0g (unsweetened)	40g or more (or artificial sweeteners)
Artificial Ingredients	None	Colors, flavors, preservatives
Antioxidants	Present	Absent
L-Theanine	Present, promotes calm focus	Absent
Health Benefits	Many, including cardiovascular	None
Health Risks	High sugar if sweetened	Obesity, heart disease (high sugar)

The Nutritional Differences: More Than Just Caffeine

This table illustrates that while the caffeine content might be comparable, the overall nutritional profile is not. Unsweetened tea is rich in antioxidants, which are beneficial for heart health and may help reduce the risk of certain cancers. The L-theanine in tea also promotes a more relaxed, sustained energy boost, unlike the often jittery spike from high-caffeine sodas.

Conversely, regular soda is infamous for its high sugar content. A single can often contains more than the recommended daily limit of added sugar. This contributes to weight gain, obesity, and an increased risk of heart disease and diabetes. While diet soda is sugar-free, it relies on artificial sweeteners, which also carry potential health concerns and offer no nutritional value.

Conclusion: The Bottom Line for Your Diet

In summary, the answer to 'Do tea and soda have the same amount of caffeine?' is: sometimes, but it's a misleading question. While a cup of black tea can pack a similar caffeine punch to a can of Mountain Dew, the health implications of the two beverages are vastly different. For sustained energy and overall health benefits, unsweetened tea is the far superior choice, offering antioxidants and other natural compounds. Soda, in contrast, provides a quick but potentially harmful caffeine hit, loaded with sugar or artificial additives. Your dietary choice should reflect not just your need for a stimulant but your broader health goals. For more in-depth nutritional information, consult a reliable source such as the Center for Science in the Public Interest.

Frequently Asked Questions

An 8-ounce cup of green tea typically contains 25-50 mg of caffeine, while a 12-ounce can of regular Coca-Cola has about 34 mg, making the levels fairly comparable depending on how the tea is brewed.

Yes, decaffeinated tea still contains a very small amount of caffeine. The process removes over 98% of the caffeine, leaving less than 4 mg per cup, which is generally negligible for most people.

Diet soda is not necessarily healthier. While it eliminates the sugar, it contains artificial sweeteners and still lacks the antioxidants and other health benefits found in tea. Diet sodas offer no nutritional value.

L-theanine is an amino acid found in tea that promotes relaxation and focus. It slows the absorption of caffeine, providing a more gentle, sustained energy boost without the jitters and anxiety often associated with caffeine from other sources like coffee or soda.

Yes. While a single can of soda might have a moderate amount of caffeine, larger bottles or fountain drinks can significantly increase your intake. For example, a 30 oz fountain Mountain Dew can contain over 100 mg of caffeine.

For most healthy adults, a daily caffeine intake of up to 400 mg is considered safe. However, factors like body mass, health conditions, and pregnancy can affect this limit.

Tea's caffeine level varies because it is a natural plant product influenced by leaf genetics, age of the leaf, and brewing method. Soda's caffeine is added during manufacturing, allowing for precise and consistent amounts in every can.