How Much Caffeine Is in Sweet Tea vs Soda?

November 27, 2025 •

3 min read

While a can of soda offers a predictable dose, the caffeine content in sweet tea varies significantly due to brewing methods and leaf type. Understanding these variations is key to comparing how much caffeine is in sweet tea vs soda, helping you manage your daily intake effectively.

Quick Summary

This guide compares caffeine levels in sweet tea and soda, detailing how brewing time and ingredients influence tea's content versus soda's fixed amount. It examines health impacts, absorption rates, and overall benefits, assisting you in choosing the right beverage for your needs.

Key Points

Variable vs. Consistent Caffeine: The amount of caffeine in sweet tea is highly variable and depends on brewing factors, while the caffeine in soda is consistent due to its manufactured nature.
Brewing Impacts Tea's Potency: Factors like brewing time, water temperature, and the type of tea leaf used significantly influence the caffeine content of sweet tea.
L-Theanine in Tea: Tea contains L-theanine, which provides a smoother, more sustained energy boost and reduces the jitters often associated with caffeine.
Predominantly Sugar in Soda: While containing a fixed amount of caffeine, soda is loaded with sugar or artificial sweeteners and lacks the nutritional benefits found in tea.
Healthier Unsweetened Alternative: Unsweetened tea is a healthier, zero-calorie alternative that provides antioxidants and hydration without the negative health impacts of high sugar intake from soda.

Comparing Caffeine: Sweet Tea vs. Soda

When you need a pick-me-up, both a glass of sweet tea and a can of soda might come to mind. But beyond the sugary flavor, the caffeine content in these drinks is a crucial distinguishing factor. While many common sodas offer a consistent, moderate amount of caffeine, sweet tea's caffeine level is far more variable. The natural source and preparation method of tea means its stimulating effects can differ greatly from one glass to the next.

Sweet Tea's Caffeine Factors

The caffeine in sweet tea originates from the Camellia sinensis plant, typically from black tea leaves. The final caffeine amount in your glass is influenced by several key factors:

Brewing Time: A longer steeping time for the tea leaves results in more caffeine being extracted into the water.
Water Temperature: Hotter water temperatures also lead to a more potent extraction of caffeine.
Leaf Type and Processing: The type of tea leaf used matters. Black teas generally have more caffeine than green or white teas, and broken leaves (often found in tea bags) release caffeine faster than whole leaves.
Tea Plant Varietal: Different varieties of the tea plant, such as the Assamica variety, naturally contain higher caffeine levels.
Additives and Blends: Blending with other ingredients, such as herbs, can dilute the tea's overall caffeine content.

The Predictable Caffeine of Soda

Unlike tea, soda is a precisely manufactured product. The caffeine content is a standardized ingredient, meaning every can or bottle of a specific soda brand will contain the exact same amount of caffeine. This predictability is a key difference for consumers monitoring their intake.

A Comparative Look at Caffeine Levels

To highlight the distinction, here is a comparison table showing typical caffeine ranges for sweet tea and the consistent levels found in popular sodas, based on standard 12-ounce servings.


Beverage (12 oz)	Typical Caffeine Range (mg)
Sweet Tea (Homemade)	20-70 mg (Highly variable)
Black Tea (Brewed)	40-70 mg
Mountain Dew	54 mg
Diet Coke	46 mg
Dr Pepper	41 mg
Pepsi	38 mg
Coca-Cola	34 mg
Barq's Root Beer	22 mg

Health Impacts and Absorption

The way caffeine affects your body also differs between sweet tea and soda. Tea contains a compound called L-theanine, which works with caffeine to promote a state of calm alertness, offering sustained energy without the abrupt jitters often associated with coffee. L-theanine slows the absorption of caffeine into the bloodstream, smoothing out the energy boost. Soda, on the other hand, provides a faster, less nuanced caffeine jolt because it lacks this moderating compound.

Beyond caffeine, the other ingredients tell a larger story about health. Sweet tea is often made from natural tea leaves, which contain antioxidants. While it's typically sweetened with large amounts of sugar, unsweetened iced tea is a much healthier, zero-calorie option. Sodas are also notoriously high in sugar (or artificial sweeteners), which contributes to obesity and other health issues, and offer no nutritional benefits. The long-term health implications of high sugar and artificial ingredient intake in soda outweigh any benefit from its contained caffeine.

Which Choice Is Right for You?

Choosing between sweet tea and soda depends on your personal health goals and how your body reacts to caffeine. If you prefer a consistent, predictable caffeine boost and don't mind the added sugar and artificial ingredients, soda might be your preference. However, if you are seeking a more balanced, sustained energy lift with the potential added benefits of antioxidants and L-theanine, sweet tea offers a more natural alternative. For the health-conscious, unsweetened or lightly sweetened tea is the superior option, providing flavor and natural caffeine without the significant health drawbacks of soda.

Conclusion

In conclusion, while both beverages can provide a caffeine boost, the difference in how much caffeine is in sweet tea vs soda is significant due to both content and context. Soda delivers a precise, predictable amount of caffeine with no nutritional value, packaged with a high sugar load. Sweet tea, sourced from natural tea leaves, has a highly variable caffeine content, but also provides beneficial antioxidants and L-theanine for a smoother, more sustained energy effect. For those monitoring their health, unsweetened tea is the clear winner, offering a customizable, naturally beneficial beverage over the empty calories of soda. Always consider not just the caffeine, but the entire nutritional profile when making your beverage choice.

For more detailed information on caffeine content in various beverages, a valuable resource is the Center for Science in the Public Interest [https://www.cspi.org/caffeine-chart].

Frequently Asked Questions

Not necessarily. While some homemade or highly-brewed sweet teas can have comparable caffeine levels to certain sodas, the amount is highly variable. Many popular sodas like Mountain Dew and Diet Coke can have more caffeine than an average glass of black sweet tea.

Sweet tea's caffeine content varies based on factors such as the type of tea leaf (black tea generally has more), the steeping time, and the water temperature used during brewing. Longer steeping and hotter water extract more caffeine.

Yes, the caffeine experience is different. The caffeine in sweet tea comes naturally with L-theanine, an amino acid that slows absorption and promotes calm alertness. Soda typically uses synthetic caffeine, which can cause a quicker and more jittery spike in energy.

Unsweetened iced tea is the healthiest option, as it provides antioxidants and hydration without the sugar. Standard sweet tea and soda both contain high amounts of sugar, but tea offers some additional health benefits from the natural leaf compounds.

Yes, you can reduce the caffeine in sweet tea by using a shorter steeping time, a lower water temperature, or opting for a tea blend that is naturally lower in caffeine, such as white or certain green teas.

Not always. The caffeine content in both diet and regular versions of a soda can be the same. For example, Diet Coke has more caffeine per 12 oz can than a regular Coca-Cola.

For commercial bottled or restaurant-made sweet teas, the caffeine content is more consistent but can still vary. Many companies, like Milo's Tea, provide this information on their websites. For example, a 12oz Milo's Sweet Tea contains 37-43mg of caffeine.