How much caffeine is in a cup of tea vs coffee?

November 15, 2025 •

4 min read

While tea leaves can contain a higher concentration of caffeine than coffee beans by weight, a standard brewed cup of coffee almost always has more caffeine than a cup of tea due to brewing methods and ratios. A regular 8-ounce cup of coffee can have over double the caffeine of black tea, while green tea has even less.

Quick Summary

This article details the comparative caffeine content of various teas and coffees, explaining how factors like brewing methods and specific types influence the final concentration. It provides a straightforward comparison to help you understand what's in your cup.

Key Points

Coffee contains more caffeine per cup: A standard 8 oz cup of brewed coffee generally has significantly more caffeine (~95-165mg) than a cup of black tea (~40-70mg) or green tea (~20-45mg).
Brewing method matters: The higher ratio of grounds to water and hotter temperatures used for coffee extraction results in more caffeine making it into the final cup.
L-theanine moderates caffeine in tea: The amino acid L-theanine, found in tea, provides a calmer, more sustained energy boost by slowing caffeine absorption, mitigating the jittery feeling common with coffee.
Different teas have varying caffeine levels: Within tea, black tea has the most caffeine, followed by oolong, green, and white tea, with matcha being a notable high-caffeine exception.
Many factors influence final caffeine content: Steeping time, water temperature, and leaf size all affect the caffeine level in your tea, while bean type, roast, and brewing method play a role for coffee.
Herbal teas are generally caffeine-free: If you want to avoid caffeine entirely, herbal teas are the safest bet, as they are not made from the Camellia sinensis plant.

Comparing the Caffeine Content in Tea and Coffee

For many, the morning ritual of a hot beverage is a vital part of the day. The choice between tea and coffee often comes down to personal taste and the desired level of energy boost. Understanding how much caffeine is in a cup of tea vs coffee is key to managing your daily intake. While a general rule of thumb suggests coffee has more caffeine, the reality is more nuanced, with several factors influencing the final content.

The Brewing Difference: Why Coffee Wins on Caffeine

Although unbrewed tea leaves can have a higher caffeine percentage than unbrewed coffee beans, the brewing process is what makes the crucial difference. Coffee is typically brewed with a higher ratio of grounds to water and at higher temperatures, which extracts more caffeine. For example, a standard 8-ounce (237 ml) cup of drip coffee typically contains around 95-165 mg of caffeine, whereas the same amount of black tea has about 40-70 mg.

Caffeine content by beverage type

Here is a breakdown of the typical caffeine content for popular teas and coffees:

Brewed Coffee: Approximately 95 mg per 8 oz (237 ml) cup.
Espresso: A 1-ounce shot contains about 63 mg, but a standard latte often uses a double shot.
Instant Coffee: A single serving can range from 30 to 90 mg of caffeine.
Black Tea: The average 8-ounce cup contains 40-70 mg, though specific types can vary.
Green Tea: Generally milder, with 20-45 mg per 8-ounce cup.
Matcha: As a powdered green tea where the whole leaf is consumed, matcha can have a high caffeine content, sometimes reaching 60-80 mg per 8 oz cup.
White Tea: Minimally processed with one of the lowest caffeine counts, typically 15-30 mg per 8 oz cup.
Herbal Tea: Most are naturally caffeine-free.

Factors that influence caffeine levels

The final caffeine content in your mug is not just about the type of plant but also how the beverage is prepared and sourced. These variables can significantly alter your energy intake.

Factors for Tea:

Steeping Time: The longer tea leaves steep, the more caffeine is released into the water. A quick steep results in less caffeine.
Water Temperature: Hotter water extracts more caffeine. Since green and white teas are brewed at lower temperatures, they typically have less caffeine than black tea, which uses hotter water.
Leaf Size: Teas made from younger, smaller leaves and buds often have higher caffeine levels. Finely crushed leaves in tea bags also release caffeine more efficiently due to a larger surface area.
Oxidation: While some might think oxidation affects caffeine, it does not. However, it does affect the type of tea and its brewing characteristics.

Factors for Coffee:

Bean Type: Robusta beans contain almost double the caffeine of Arabica beans.
Roast Level: The roasting process slightly reduces caffeine content, but the difference is minimal. By volume, darker roasts might have slightly less caffeine because they are less dense.
Brewing Method: Brewing method is a major factor. A French press or drip coffee maker will yield more caffeine than instant coffee, while cold brew, which uses more grounds, can be very potent.

Tea vs Coffee: A Comparative Table


Feature	Brewed Coffee (8 oz)	Black Tea (8 oz)	Green Tea (8 oz)
Caffeine Range	~95–165 mg	~40–70 mg	~20–45 mg
Absorption	Rapid; often causes a quicker spike and potential 'crash'.	Gradual; L-theanine provides a calmer, sustained alertness.	Gradual; L-theanine and antioxidants slow absorption.
Key Compounds	Antioxidants, caffeine.	Caffeine, antioxidants (theaflavins), and L-theanine.	Caffeine, antioxidants (catechins like EGCG), and L-theanine.
Preparation	Higher bean-to-water ratio, higher temperature.	Variable steeping time and temperature.	Shorter steeping time, lower temperature.
Flavor Profile	Strong, bold, often bitter.	Robust, malty, full-bodied.	Grassy, light, sometimes sweet.

The effect on the body: Caffeine's different delivery system

It's not just about the total amount of caffeine, but how it's delivered to your system. The presence of the amino acid L-theanine in tea is a significant differentiating factor. L-theanine works with caffeine to promote a state of calm alertness, enhancing focus while reducing the jitters often associated with coffee. In coffee, the caffeine hits the system more quickly, providing a more intense but potentially less sustained energy boost. This difference in effect explains why people may prefer one beverage over the other, even if the flavor profile is not their primary concern. For those sensitive to caffeine's harsher effects, tea can be a gentler alternative. (https://www.healthline.com/nutrition/caffeine-in-tea-vs-coffee)

Conclusion: Which one is right for you?

When deciding between a cup of tea and a cup of coffee, the answer depends on your desired caffeine effect. If you need a stronger, faster jolt of energy, coffee is the clear choice. For a more moderate, sustained boost without the jitters, tea is the superior option, especially green or black tea varieties. Remember that brewing methods can drastically change the final caffeine content. By understanding these key differences, you can better select the beverage that aligns with your energy needs and caffeine tolerance. Both have unique benefits beyond just their stimulant properties, making them both excellent choices in different scenarios. The right choice is ultimately the one that makes you feel best.

Frequently Asked Questions

Coffee has more caffeine than tea. A standard 8-ounce cup of brewed coffee typically contains around 95-165 mg of caffeine, while the same size cup of black tea contains about 40-70 mg.

This is due to the brewing process. More coffee grounds are used to make a cup of coffee compared to the tea leaves used for a cup of tea. Also, coffee is typically brewed at a higher temperature, which is more efficient at extracting caffeine.

Yes, green tea generally has less caffeine than black tea. An 8-ounce cup of green tea contains 20-45 mg of caffeine, compared to 40-70 mg in black tea.

L-theanine is an amino acid in tea that helps create a state of 'calm alertness.' It slows the body's absorption of caffeine, resulting in a more gradual and sustained energy boost without the jittery side effects often associated with coffee.

To control the caffeine level, you can reduce the steeping time and use cooler water. These methods limit the amount of caffeine extracted from the leaves.

Per ounce, espresso has more caffeine. A 1-ounce shot of espresso has about 63 mg of caffeine. However, a standard brewed cup (8 oz) has a higher total caffeine content because of the larger serving size.

Matcha is a powdered green tea where the entire leaf is consumed, leading to a higher caffeine content. It can contain 60-80 mg of caffeine per 8-ounce cup, making it more caffeinated than regular green tea.