Is There a Lot of Caffeine in Green Tea Compared to Coffee?

January 10, 2026 •

4 min read

According to FDA estimates, a typical 8-ounce cup of coffee contains between 80 and 100 mg of caffeine, whereas the same amount of green tea usually has significantly less, ranging from 30 to 50 mg. This dispels the common misconception that there is a lot of caffeine in green tea, and sets the stage for a detailed comparison of these popular beverages.

Quick Summary

Coffee contains substantially more caffeine per serving than green tea, although content varies based on factors like brewing method and leaf type. The amino acid L-theanine in green tea also moderates its stimulating effects, creating a calmer, more focused energy compared to coffee's often more abrupt and intense kick.

Key Points

Lower Caffeine Content: On average, a cup of green tea contains significantly less caffeine than a cup of brewed coffee, typically 30-50mg versus 80-100mg.
Balanced Energy: Green tea provides a calmer, more stable energy boost thanks to the amino acid L-theanine, which counters the jittery effects of caffeine.
Brewing Matters: For both beverages, factors like brewing time, water temperature, and bean or leaf variety play a major role in determining the final caffeine content.
Matcha is Different: While still generally lower than coffee, matcha contains a higher caffeine concentration than most green teas because you consume the entire powdered leaf.
Health Benefits Beyond Caffeine: Both coffee and green tea are rich in antioxidants and offer various health benefits, so the choice often comes down to the desired energy experience.
Individual Sensitivity: Personal tolerance and metabolism affect how one experiences caffeine, making it important to monitor your own reaction to both green tea and coffee.

The Caffeine Content Breakdown: Green Tea vs. Coffee

While both coffee and green tea are beloved for their stimulating properties, the amount of caffeine they deliver and how that caffeine affects the body differs considerably. A standard brewed cup of coffee consistently provides a higher dose of caffeine than a cup of green tea. The average 8-ounce cup of brewed coffee can contain anywhere from 80 to 100 milligrams (mg) of caffeine. This is often what people are referring to when they question whether there is a lot of caffeine in green tea. Conversely, a typical 8-ounce cup of green tea contains only 30 to 50 mg of caffeine. Specialty green teas like matcha can contain more, sometimes reaching 60 to 80 mg per serving, but even then, they don't typically match the higher end of a strong coffee's caffeine range. The perception of intensity is also influenced by the sheer amount of grounds used; a much larger quantity of coffee grounds is used to brew a single cup than green tea leaves.

The Role of L-theanine in Green Tea

One of the most significant differences between the caffeine experience of coffee and green tea is the presence of the amino acid L-theanine in green tea. L-theanine works in synergy with caffeine to promote a state of 'calm alertness.' It helps to improve focus and cognitive function while simultaneously reducing the nervous, jittery side effects that are often associated with high-caffeine intake from coffee. This unique pairing means the energy boost from green tea is smoother and more sustained, without the sharp peak and crash that some coffee drinkers experience. Coffee lacks this balancing amino acid, which explains its more direct and often more intense effect on the nervous system.

Factors Affecting Caffeine Levels in Both Beverages

The caffeine content in your mug is not a fixed number and is influenced by several variables for both green tea and coffee. Understanding these factors allows for more control over your caffeine consumption.

For green tea, key factors include:

Leaf maturity: Younger leaves and buds, like those used for high-end matcha and sencha, tend to have higher caffeine content than older leaves.
Harvest season: Teas harvested earlier in the season typically contain more caffeine.
Processing: Roasting green tea, as is done with hojicha, significantly lowers its caffeine level.
Brewing temperature and time: Steeping with hotter water for longer periods extracts more caffeine.
Leaf form: Drinking matcha, which is powdered leaf, means you consume the entire leaf and all its caffeine, resulting in a higher dose compared to loose-leaf tea.

For coffee, factors affecting caffeine include:

Bean variety: Robusta beans naturally contain nearly twice as much caffeine as Arabica beans.
Roast level: Contrary to popular belief, a lighter roast has slightly more caffeine than a darker roast, as the roasting process can slightly reduce caffeine content.
Grind size: A finer grind has more surface area, allowing for greater caffeine extraction during brewing.
Brewing method: Cold brew, while steeped for a long time, uses cooler water and often has a very high caffeine concentration. In contrast, a typical drip coffee falls somewhere in the middle.

Comparison Table: Green Tea vs. Coffee


Feature	Green Tea	Coffee
Caffeine per 8 oz cup (average)	30–50 mg	80–100 mg
Effect on the body	Calm, focused energy due to L-theanine	Strong, rapid stimulation; potential jitters
Key components	L-theanine, catechins (EGCG)	Polyphenols, high caffeine dose
Acidity	Lower acidity; easier on the stomach	Higher acidity; can cause digestive upset
Brewing considerations	Lower water temperature, shorter time for less caffeine	Many methods (drip, cold brew, espresso); higher caffeine overall
Optimal daily intake	Up to 8 cups per day (under 400mg caffeine)	4–5 cups per day (up to 400mg caffeine)
Antioxidant content	Rich in antioxidants (polyphenols, catechins)	Rich in antioxidants (polyphenols)

Making the Right Choice for Your Energy Needs

Given the differences in caffeine concentration and the balancing effect of L-theanine, the best choice depends on your personal sensitivity and desired outcome. If you seek a powerful, immediate jolt of energy, coffee's higher caffeine content is the clear winner. However, if you prefer a more measured, sustained energy boost with improved focus and reduced anxiety, green tea is the superior option due to its L-theanine content. Those with caffeine sensitivity or digestive issues may also find green tea to be a gentler alternative. Both beverages offer health benefits, primarily from their high antioxidant content, so the decision often comes down to the type of energy and overall experience you desire. Ultimately, the key is listening to your body and consuming either beverage in moderation, staying within the recommended daily intake guidelines of 400mg of caffeine for most healthy adults.

Conclusion: The Great Caffeine Debate Resolved

When asked, "Is there a lot of caffeine in green tea compared to coffee?", the answer is a definitive no. Coffee contains a significantly higher concentration of caffeine per cup than green tea. However, this simple comparison overlooks the unique qualities of green tea, particularly the amino acid L-theanine, which modulates the effects of caffeine for a calmer, more sustained energy boost. The optimal choice depends on individual preference for intensity, tolerance to caffeine, and desired effects on focus and mood. Both offer distinct benefits, making them valuable parts of a healthy diet when consumed in moderation.

For additional scientific information on the health benefits and properties of green tea, you can consult research articles on the National Institutes of Health's website.

Frequently Asked Questions

Yes, green tea is an excellent alternative for those looking to reduce their caffeine intake. An average cup contains significantly less caffeine than coffee, and the presence of L-theanine provides a more moderate, balanced energy boost.

The L-theanine in green tea works to calm the nervous system and promote relaxation, which often counteracts the jittery side effects of caffeine. This results in a smoother, more focused feeling compared to the more intense stimulant effect of coffee.

Matcha, which is made from powdered green tea leaves, contains more caffeine than regular loose-leaf green tea. Since you consume the entire leaf, you get a higher concentration of caffeine, though it's still generally less than coffee.

Brewing green tea with hotter water and for a longer time will extract more caffeine. Conversely, using cooler water and shorter steeping times will result in a lower caffeine content.

Both green tea and coffee offer unique health benefits due to their antioxidants. Neither is inherently 'better' for health, and the optimal choice depends on your personal health needs and sensitivity to caffeine.

Due to its lower caffeine content and the calming effect of L-theanine, many people find they can drink green tea later in the day without it interfering with their sleep, unlike coffee.

The FDA recommends a maximum daily caffeine intake of 400 mg for most healthy adults. This equates to about four to five cups of coffee or up to eight cups of green tea.