Is Jasmine Tea Healthier Than Coffee?

November 28, 2025 •

4 min read

Worldwide, the ratio of tea to coffee consumption is approximately three to one. This difference prompts a common question: Is jasmine tea healthier than coffee? While both offer unique benefits, their distinct compositions, particularly in caffeine and antioxidants, influence how they affect the body.

Quick Summary

This article examines the health advantages, caffeine levels, antioxidant profiles, and potential downsides of jasmine tea and coffee. It aims to help determine the superior beverage for your lifestyle.

Key Points

Caffeine Levels: Jasmine tea (usually 25-60mg) has much less caffeine than coffee (95-120mg), offering a smoother energy lift.
Anxiety and Focus: The L-theanine in jasmine tea promotes calm focus, while coffee's high caffeine content can worsen anxiety.
Antioxidant Benefits: Coffee has a greater total antioxidant count, whereas jasmine tea provides potent catechins, like EGCG, that offer benefits for the heart and brain.
Heart Health: Both beverages support heart health, though through different compounds; jasmine tea's catechins protect against LDL oxidation.
Bone Health: Significant, long-term high coffee consumption is linked to a higher risk of osteoporosis, a risk not commonly associated with moderate tea intake.
Side Effects: Too much coffee can cause sleep issues and jitters, and jasmine tea's catechins can hinder iron absorption.
Digestive Effects: Coffee's acidity can cause stomach upset, whereas some teas can aid digestion.
Aroma's Effect: The pleasant aroma of jasmine tea can have a calming effect, reducing stress and promoting relaxation.

Comparing the Health Benefits of Jasmine Tea and Coffee

When evaluating the health aspects of jasmine tea versus coffee, it's essential to consider more than just caffeine. Both beverages are rich in beneficial plant-based compounds, offering notable health benefits, though they have some key differences. The ideal choice often depends on individual health goals, sensitivity to caffeine, and personal preferences.

Antioxidant Content: Polyphenols Power

Both jasmine tea and coffee are packed with antioxidants, which protect cells from damage by combating free radicals, thus contributing to disease prevention. However, the specific types and amounts of these compounds vary. Coffee generally has a higher total antioxidant count, including chlorogenic and caffeic acids. Jasmine tea, often made from green or white tea, is rich in catechins, like epigallocatechin gallate (EGCG), which is associated with a wide array of health benefits. Although coffee may have a larger quantity of antioxidants, the specific catechins in jasmine tea offer unique advantages, especially for heart and oral health.

The Caffeine and L-Theanine Difference

Caffeine, a well-known stimulant, is found in both jasmine tea and coffee, but the overall effects differ due to the presence of L-theanine in tea. Coffee contains a high concentration of caffeine, approximately 95-120 mg per 8-ounce cup, which can cause a rapid energy boost followed by a potential crash, as well as possible jitters or anxiety in sensitive individuals. Jasmine tea, especially when green tea is its base, generally has much less caffeine, about 25-60 mg. Notably, tea also contains L-theanine, an amino acid that helps promote a state of calm alertness by increasing alpha brain waves and dopamine. This combination means that jasmine tea delivers a more stable, focused energy lift, without the risk of anxiety often associated with higher caffeine intake.

Mental Focus and Clarity

While coffee's high caffeine content can lead to a quick surge in alertness, the combined effect of caffeine and L-theanine in jasmine tea often results in more stable and longer-lasting mental clarity. Research suggests that this combination can boost short-term memory and cognitive function. The soothing aroma of jasmine itself has also been shown to calm the nervous system, further promoting relaxation and focused attention. For those looking for enhanced productivity without overstimulation, jasmine tea often has an advantage.

Heart and Metabolic Health

Both beverages are linked to better heart health, although through different mechanisms. The polyphenols in jasmine tea may help prevent heart disease by preventing the oxidation of LDL (bad) cholesterol and improving arterial function. It may also help with weight management by boosting metabolism and fat burning, particularly due to the EGCG found in green tea-based varieties. Coffee has also been associated with a reduced risk of heart disease and type 2 diabetes, with some studies showing an increase in beneficial gut microbes.

Potential Drawbacks and Considerations

It is important to consider possible side effects. Excessive coffee consumption can lead to sleep disturbances, jitters, and a greater risk of conditions such as osteoporosis due to calcium loss, especially at very high intakes. Jasmine tea is generally safer, but a high caffeine intake can still cause restlessness in sensitive individuals. Additionally, the catechins in tea can inhibit iron absorption, so those with iron deficiency should drink it between meals. Stomach issues are also possible due to the tannins in tea.

Comparison Table: Jasmine Tea vs. Coffee


Feature	Jasmine Tea	Coffee
Caffeine Content (8oz)	~25–60 mg (depends on base tea)	~95–120 mg
Unique Compounds	L-theanine, catechins (EGCG)	Chlorogenic acid, caffeic acid, melanoidins
Effect on Alertness	Calm, sustained focus	Rapid energy spike, potential jitters
Impact on Mood	Calming, stress-reducing aroma	Potential anxiety, mood-enhancing boost
Antioxidant Profile	High in catechins (EGCG)	High in total antioxidants
Heart Health	Reduces LDL oxidation	Linked to lower risk of heart disease
Potential Risks	Inhibits iron absorption, tannins	High caffeine side effects, osteoporosis risk
Best for...	Relaxation, sustained focus, calming energy	Quick energy boost, high caffeine tolerance

Making Your Choice

Choosing between jasmine tea and coffee comes down to individual health goals. For those looking for a gentler, more sustained energy lift, reduced anxiety, and benefits centered around catechins, jasmine tea is the superior choice. The calming aroma and L-theanine content provide a distinctive mental clarity that many find more preferable than coffee's intensity. It is also less likely to disrupt sleep, making it a better option for the afternoon.

If a strong, rapid jolt of energy is desired and high caffeine levels are well-tolerated, coffee remains an excellent choice with its rich antioxidant profile. However, it is important to be mindful of its higher caffeine content, which may cause side effects and could affect bone health with very high, long-term intake.

Both beverages offer notable health advantages and can fit into a balanced diet. A good approach could be to enjoy coffee in the morning for a strong start and switch to jasmine tea in the afternoon for a calmer, focused end to the day. The healthiest choice supports individual well-being and lifestyle. For more information on the health impacts of various tea and coffee types, resources like the Healthline comparison can be valuable.

Conclusion: Which Brew Is Your Best Bet?

While coffee provides a greater overall antioxidant benefit and a stronger caffeine kick, the unique combination of L-theanine and catechins in jasmine tea provides a gentler, more relaxing lift. For sustained focus without the jitters, anxiety, or high caffeine-related risks, jasmine tea is arguably the healthier choice for many. However, for those who require a powerful stimulant and can handle it well, coffee offers considerable advantages. Both can contribute positively to a healthy lifestyle, depending on individual needs and sensitivities. The final decision rests on whether you want a quick, intense boost or a calm, sustained effect.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Frequently Asked Questions

Yes, jasmine tea is very healthy. It typically provides potent antioxidants, such as those from its green or white tea base, which may improve heart health, boost brain function, and aid in weight loss.

For most healthy adults, drinking jasmine tea daily is safe and beneficial. However, caffeine-sensitive individuals should monitor their intake, and people with iron deficiency should avoid drinking it with meals.

Yes, jasmine tea contains caffeine, but significantly less than coffee. The amount varies based on the base tea used (green or white), typically ranging from 25-60mg per cup.

Jasmine tea is generally a better choice for anxiety. It contains L-theanine, which promotes relaxation without drowsiness, and its floral aroma has calming effects, countering the jittery effects high-caffeine coffee can cause.

Coffee generally has a higher total amount of antioxidants, but jasmine tea (especially with a green tea base) contains specific potent antioxidants called catechins that offer distinct health benefits.

Yes, jasmine tea, particularly when made from green tea, may aid weight loss by boosting metabolism and increasing fat-burning, largely due to its caffeine and EGCG content.

High intake of caffeine, especially 800mg or more daily over a sustained period, has been linked to increased calcium loss in urine, which can raise the risk of osteoporosis over time.

The morning is often considered the best time to drink jasmine tea to boost metabolism. It can also be enjoyed between meals to aid digestion, or in the afternoon for a calm energy lift, avoiding late-night consumption if sensitive to caffeine.