Is green tea higher in caffeine than coffee? A definitive comparison

October 12, 2025 •

4 min read

An 8-ounce cup of brewed coffee contains approximately 80 to 100 mg of caffeine on average, while the same amount of green tea typically has 30 to 50 mg. This stark contrast provides a direct answer to the question: is green tea higher in caffeine than coffee?—but the full story is far more nuanced and depends on how your beverage is prepared.

Quick Summary

Coffee contains significantly more caffeine than green tea on average, though this is heavily influenced by brewing methods and type. Green tea's L-theanine creates a calmer energy boost, contrasting with coffee's more immediate effect. Both beverages offer rich antioxidants and distinct health benefits depending on preparation.

Key Points

Coffee contains more caffeine: A standard 8-ounce cup of coffee contains roughly 80–100 mg of caffeine, which is significantly more than the 30–50 mg found in a typical cup of green tea.
Brewing methods matter: Factors like water temperature, brew time, and grind size (for coffee) or leaf age (for tea) all influence the final caffeine level in your cup.
L-theanine creates a gentler boost: Green tea contains the amino acid L-theanine, which works with caffeine to promote a state of calm, sustained alertness, unlike the more intense and immediate jolt from coffee.
Antioxidants are plentiful in both: Both coffee and green tea are rich sources of beneficial antioxidants, but they contain different types, such as chlorogenic acid in coffee and EGCG in green tea.
Consider individual tolerance: People with caffeine sensitivity, anxiety, or insomnia may benefit more from green tea's milder effects, while others may prefer coffee's stronger stimulant properties.
Overall health depends on the whole diet: While both beverages have health benefits, their impact on a person's well-being is part of a larger picture that includes overall nutrition, sleep, and exercise.

Deciphering the Caffeine Levels in Your Cup

When comparing the caffeine content of green tea and coffee, a simple glance at the average serving size reveals that coffee typically delivers a more potent and immediate caffeine kick. However, this is just the starting point of the comparison. The final caffeine level in your mug is affected by a multitude of factors, from the specific plant variety to the precise brewing technique employed. Understanding these variables is key to managing your daily caffeine intake effectively within a balanced nutrition diet.

Factors Influencing Caffeine Content

Several elements dictate how much caffeine is extracted into your drink during preparation. The following lists detail the key factors for each beverage.

For Green Tea:

Tea Variety: Different cultivars of the Camellia sinensis plant have naturally varying caffeine levels. For example, shade-grown teas like matcha and gyokuro have higher caffeine content than sun-grown varieties like sencha.
Leaf Age and Harvest: Younger, tender leaves and buds tend to contain more caffeine than older, more mature leaves.
Processing: Roasting green tea leaves, as is done with hojicha, significantly reduces the caffeine content.
Brewing Temperature: Hotter water extracts more caffeine from the leaves.
Steeping Time: A longer steeping time results in a higher caffeine concentration.

For Coffee:

Coffee Bean Type: Robusta beans contain almost twice as much caffeine as Arabica beans, offering a more robust kick.
Roast Level: Contrary to popular belief, lighter roasts have slightly more caffeine by mass than darker roasts because roasting burns off some of the caffeine.
Brewing Method: The method of brewing, such as drip, French press, or espresso, significantly alters the final caffeine content per serving due to varying water-to-coffee ratios, grind size, and extraction times.
Grind Size: A finer grind exposes more surface area, leading to higher caffeine extraction.
Brew Time: Longer contact between water and grounds extracts more caffeine.

The L-theanine Difference: Sustained Energy vs. The Jolt

Beyond just the amount of caffeine, the way it affects your body is fundamentally different between the two beverages. In coffee, caffeine is absorbed quickly into the bloodstream, leading to a rapid energy spike and sometimes, a subsequent crash. This is the familiar 'coffee buzz' that many people seek.

Green tea, however, contains an amino acid called L-theanine. This compound interacts with caffeine to modulate its stimulating effects, promoting a state of calm alertness without the jitters. The caffeine release is slower and more sustained, offering a gentler, more focused energy boost over a longer period. This synergistic effect is a key reason why many switch from coffee to green tea to avoid anxiety or restlessness caused by a high-caffeine intake.

A Nutritional and Health-Focused Comparison

While caffeine is a major talking point, both green tea and coffee are packed with other beneficial compounds that contribute to a healthy diet. Both are rich sources of antioxidants that fight oxidative stress and cellular damage in the body.

Green tea is particularly noted for its high concentration of catechins, most notably epigallocatechin gallate (EGCG). EGCG has potent anti-inflammatory properties and has been studied for its potential anti-cancer effects. Coffee also contains high levels of antioxidants, such as chlorogenic acid, which has been linked to potential anti-cancer benefits, particularly for the liver and skin.


Feature	Green Tea	Coffee
Average Caffeine (8 oz)	30-50 mg	80-100 mg
Energy Effect	Gradual, calm alertness	Rapid jolt, potential crash
Key Antioxidant	Catechins (EGCG)	Chlorogenic Acid
Acidity	Lower; gentle on stomach	Higher; can cause irritation
Additional Compound	L-theanine	None (in plain coffee)
Potential Weight Loss Aid	Boosts metabolism and fat breakdown via catechins	Increases metabolism and fat utilization
Typical Prep Time	Quick steeping	Longer brewing (drip, cold brew)

Conclusion: Choosing the Right Brew for You

The answer to the question, is green tea higher in caffeine than coffee?, is a clear no in most standard preparations. Coffee is the hands-down winner for a quick, high-caffeine boost, but this comes with the potential for jitters and a faster crash. Green tea, with its lower caffeine content and the presence of L-theanine, offers a more balanced, sustained energy lift that can improve focus and promote a calmer state of mind.

The choice ultimately depends on your personal health goals, caffeine sensitivity, and desired effect. If you need a strong, immediate stimulant, coffee is the way to go. If you are seeking a gentler, more consistent energy with added antioxidants and without the potential for anxiety, green tea is the superior option. For many, moderation with both beverages offers the best of both worlds within a healthy, varied diet. For more detailed health information, consider consulting resources like the Mayo Clinic, which provides in-depth analysis on the effects of caffeine consumption.

Practical Tips for Your Daily Brew

Listen to your body: Pay attention to how each beverage affects your energy levels and mood. Some people are highly sensitive to caffeine and may prefer green tea's smoother effect.
Experiment with brewing: Adjusting factors like water temperature and steep time allows you to control the final caffeine level. Cooler water for green tea or a shorter brew for coffee can reduce caffeine extraction.
Consider low-caffeine options: For those highly sensitive to stimulants, decaffeinated coffee or low-caffeine green tea varieties like hojicha or genmaicha are excellent alternatives.
Time your intake: To prevent sleep disruption, avoid caffeinated beverages several hours before bed. The calming effects of L-theanine in green tea make it a better choice for afternoon or evening consumption compared to coffee.
Watch the extras: Added sugars, creamers, and syrups increase calorie content and can counteract the health benefits of both drinks. Opt for plain versions or use natural sweeteners in moderation.
Embrace the antioxidants: Both beverages are antioxidant powerhouses. Regardless of your choice, you'll be consuming beneficial compounds that support overall health.

Frequently Asked Questions

An 8-ounce cup of regular coffee typically contains between 80 and 100 milligrams (mg) of caffeine.

A standard 8-ounce cup of green tea usually contains 30 to 50 milligrams (mg) of caffeine, though this can vary based on brewing and leaf type.

Green tea contains L-theanine, an amino acid that works with caffeine to provide a calmer, more sustained energy boost by balancing caffeine's stimulating effects and promoting relaxation.

For individuals with anxiety, green tea is often a better choice due to its lower caffeine content and the presence of L-theanine, which provides a calming effect.

Yes, Robusta coffee beans contain nearly double the caffeine of Arabica beans. This, along with roast level, can significantly affect the final caffeine content.

For both coffee and green tea, hotter water and longer brew or steep times lead to a greater extraction of caffeine from the grounds or leaves.

Both coffee and green tea are excellent sources of antioxidants. However, green tea is particularly rich in catechins like EGCG, while coffee is high in chlorogenic acid.

Both beverages offer distinct health benefits. Green tea is often praised for its specific antioxidants and calming effects, while coffee is linked to benefits like improved brain function and liver protection. The 'better' option depends on individual needs and preferences.