Is There Caffeine in White Tea vs Coffee?

October 12, 2025 •

3 min read

While tea leaves typically contain more caffeine by weight than coffee beans, a brewed cup of coffee almost always has significantly more caffeine than a brewed cup of white tea. This distinction is crucial for anyone monitoring their caffeine intake and sheds light on the often-misunderstood comparison between these two popular beverages.

Quick Summary

This article provides a comprehensive comparison of the caffeine content in white tea and coffee. It explains how brewing methods and other factors influence the final caffeine levels, detailing the distinct physiological effects of each beverage. The article breaks down the caffeine levels, examining the role of L-theanine in tea and other variables.

Key Points

Caffeine Quantity: An average cup of coffee contains significantly more caffeine (95-200 mg) than an average cup of white tea (6-55 mg).
L-Theanine Effect: White tea contains L-theanine, an amino acid that promotes a calm, focused alertness and counteracts the potential jitters associated with caffeine.
Brewing Matters: For both beverages, the final caffeine level is heavily influenced by brewing factors like temperature and steeping time.
Plant vs. Brewed: While tea leaves have more caffeine by dry weight, coffee's brewing process extracts more caffeine into the final drink, making it more potent per cup.
Customization: You can control the caffeine in white tea by adjusting water temperature and steeping duration, offering flexibility for caffeine-sensitive individuals.
Energy Experience: Coffee provides a fast, intense energy burst, while white tea offers a slower, more sustained, and gentle energy lift.

White Tea: The Delicate Balance of Caffeine and L-Theanine

White tea, made from the young and unopened buds of the Camellia sinensis plant, is often perceived as a low-caffeine alternative to coffee. While it's generally true that a standard cup of white tea contains less caffeine than coffee, several factors can influence the final amount. The presence of L-theanine, an amino acid, also contributes to a different kind of energy boost than the one from coffee.

Factors Affecting Caffeine in White Tea

Harvest and Leaf Maturity: Younger leaves and buds, such as those found in high-quality Silver Needle (Bai Hao Yin Zhen) white tea, tend to have higher caffeine concentrations to protect new growth from insects. In contrast, a tea made from more mature leaves, like Shou Mei, may contain less.
Brewing Temperature and Time: Brewing white tea with cooler water for a shorter period, as is traditionally done to preserve its delicate flavor, extracts less caffeine. Using hotter water or a longer steeping time, however, can lead to a higher caffeine content.
Tea Plant Varietal: The type of Camellia sinensis plant used also plays a role. The sinensis variety is often lower in caffeine than the assamica variety.

Coffee: The High-Octane Favorite

Coffee is synonymous with a strong caffeine kick, and for good reason. A typical 8-ounce cup of brewed coffee can contain 95–200 mg of caffeine, depending on preparation. The brewing process, which involves hotter water and more ground beans, is highly efficient at extracting caffeine.

How Coffee's Caffeine Differs

Unlike tea, coffee does not contain L-theanine. This means the caffeine is absorbed more rapidly, leading to a more intense and immediate energy boost, sometimes accompanied by jitters or a subsequent crash. The type of bean and roast also play a role, with lighter roasts often having a slightly higher caffeine concentration than darker roasts.

Comparison: White Tea vs. Coffee Caffeine

This table highlights the key differences in caffeine content and effects.


Feature	White Tea	Coffee (Brewed)
Typical Caffeine Range (8 oz)	6–55 mg	95–200 mg
Energy Sensation	Gentle, sustained alertness	Quick, intense energy boost
L-Theanine Presence	Yes, promotes calm focus	No
Jitters	Less likely due to L-theanine	More common, especially in sensitive individuals
Brewing Impact	Significant variability based on method	Less variable, but still affected by method

Beyond the Caffeine: Other Considerations

Beyond the caffeine content, the overall experience of drinking white tea or coffee differs greatly. White tea offers a delicate flavor profile, ranging from sweet and floral to mildly fruity, while coffee provides a wide spectrum of flavors from nutty and chocolatey to acidic and bitter. Both beverages offer potential health benefits. White tea is rich in antioxidants, which are beneficial for cardiovascular health, while moderate coffee consumption has been linked to a lower risk of diabetes and heart disease.

Making the Right Choice for Your Needs

Choosing between white tea and coffee depends on your desired caffeine level, taste preference, and the type of energy boost you are seeking. For a mild and steady lift without the jitters, white tea is an excellent choice. If you need a more powerful and immediate stimulant, coffee is the clear winner. Consider your personal sensitivities and the brewing method to tailor your drink to your specific needs.

For a truly authoritative resource on the science behind caffeine, its effects, and the broader context of stimulants, the PubChem entry for Caffeine offers comprehensive data and information.

Conclusion

In the final analysis, yes, there is caffeine in white tea, but the amount is significantly less than in coffee, especially in an average brewed cup. The presence of L-theanine in white tea creates a smoother, more focused energy experience, contrasting sharply with coffee's more potent and immediate jolt. Factors like brewing time, temperature, and leaf maturity all influence the final caffeine levels in white tea, making it a highly customizable beverage for those seeking to moderate their stimulant intake. When comparing white tea vs coffee, it's not just about the number of milligrams, but the overall physiological effect that truly distinguishes the two beverages.

Frequently Asked Questions

No, white tea is not caffeine-free. All 'true' teas, which come from the Camellia sinensis plant, naturally contain caffeine. Only herbal teas (tisanes) are naturally caffeine-free.

The caffeine content in an 8-ounce cup of white tea can range widely, from as low as 6 mg to as high as 55 mg, depending on factors like the type of leaf, brewing method, and steeping time.

Coffee provides a bigger, more intense energy boost due to its higher caffeine concentration and faster absorption. White tea offers a milder, more gradual lift.

White tea contains L-theanine, an amino acid that slows down the absorption of caffeine and promotes a state of calm focus. This helps to counteract the jittery feeling often associated with coffee.

Yes, for both beverages, brewing method is a major factor. For white tea, cooler water and shorter steeping times reduce caffeine extraction. For coffee, higher temperatures and longer brew times increase it.

Younger buds and leaves, such as those used for Silver Needle white tea, are generally higher in caffeine. The plant produces caffeine as a natural insecticide to protect new growth.

Yes, you can reduce the caffeine by using cooler water and a shorter steeping time. Re-steeping the same leaves multiple times also yields subsequent infusions with less caffeine.