Comparing the Caffeine Content in a Typical Brew
When we ask what has more caffeine, tea or coffee, the answer lies not in the dry leaves or beans themselves, but in the final beverage. A standard 8-ounce (240ml) cup of brewed coffee contains approximately 95 to 200 milligrams of caffeine. In contrast, the same size serving of black tea typically has 40–70 mg, green tea has 20–45 mg, and white tea delivers even less, at about 15–30 mg. This stark difference is due to several variables that affect extraction, preparation, and the plant's inherent properties.
Factors Influencing Caffeine Levels
Several elements come into play when determining the final caffeine content of your drink. Understanding these can help you better control your intake, whether you're seeking a stronger boost or a gentler pick-me-up.
Brewing Method and Time
The brewing process is critical. A longer steeping time for tea or a longer brew time for coffee results in a higher caffeine extraction. For example, a quick, 1-minute tea steep will extract much less caffeine than a 5-minute steep. Similarly, a French press, which involves a longer contact time between grounds and water, will typically yield more caffeine than a quick pour-over. Water temperature is also a factor; hotter water extracts more caffeine from the leaves and grounds.
Bean and Leaf Type
The species of plant used makes a significant difference. The two main types of coffee beans, Arabica and Robusta, have naturally different caffeine levels. Robusta beans generally contain twice as much caffeine as Arabica beans, explaining why some espressos pack such a powerful punch. Similarly, among teas, there are varying levels based on the specific type. Matcha, made from powdered green tea leaves, often has a much higher concentration of caffeine because you are consuming the entire leaf, not just a water infusion.
Roast and Grind Size
Roasting coffee beans affects density and, consequently, the caffeine content per scoop. Lighter roasts retain slightly more caffeine by weight than darker roasts because dark-roasted beans lose more mass during the process. However, darker roasts often taste stronger. For both coffee and tea, a finer grind or smaller tea leaf size allows for a faster and more complete caffeine extraction.
Tea vs. Coffee: The Caffeine Experience
Beyond the raw numbers, the body's experience of caffeine differs significantly between the two beverages. Coffee delivers a quick, intense jolt of energy because its caffeine is absorbed into the bloodstream relatively quickly. This can lead to a peak of energy followed by a noticeable crash. In contrast, tea contains an amino acid called L-theanine, which works alongside caffeine to provide a different effect. L-theanine promotes a state of calm alertness, mitigating the jitters and anxiety that can accompany coffee consumption. The high levels of antioxidants in tea also slow the body's absorption of caffeine, resulting in a smoother, more sustained energy boost.
Comparison Table: Brewed Caffeine Content
| Beverage | Average Caffeine (per 8 oz / 240ml cup) | Notes |
|---|---|---|
| Brewed Coffee | 95-200 mg | Wide range depending on brewing method, bean type, and grind size. |
| Espresso | ~63 mg per shot (1 oz) | Highly concentrated, but served in smaller volumes. |
| Black Tea | 40-70 mg | More oxidized, resulting in higher caffeine than green or white. |
| Matcha | ~70 mg per 100ml | Very high concentration due to consuming the whole powdered leaf. |
| Green Tea | 20-45 mg | Unoxidized leaves, typically lower in caffeine. |
| White Tea | 15-30 mg | Minimal processing, from young leaves and buds. |
| Herbal Tea | 0 mg | Naturally caffeine-free, as it's not from the Camellia sinensis plant. |
Conclusion: Which Brew is Right for You?
So, what has more caffeine, tea or coffee? For a standard brewed cup, coffee is the clear winner in terms of raw caffeine content. However, the "best" option depends entirely on your needs and how your body responds to stimulants. If you need a quick, powerful energy boost for a high-intensity workout or to jump-start a slow morning, coffee is the most direct route. But if you prefer a gentler, more sustained lift without the risk of jitters or a crash, tea—particularly black or green—is an excellent alternative. Ultimately, both beverages are safe and healthy in moderation and provide unique benefits beyond just a caffeine kick. Your personal health goals and sensitivity to caffeine should be your guide in choosing your perfect morning (or afternoon) brew.
Center for Science in the Public Interest's Caffeine Chart
Additional Health Considerations
Both tea and coffee are rich in antioxidants, which help reduce chronic inflammation. Tea's unique combination of L-theanine and caffeine offers a synergistic effect for enhanced focus and calm. Coffee, with its higher stimulant load, is often associated with improved athletic performance and lower risks of certain neurological diseases when consumed moderately. However, excessive coffee can lead to anxiety, high blood pressure, and sleep issues, making tea a gentler option for some.
Practical Tips for Regulating Your Caffeine Intake
- Shorten steeping time: For tea drinkers, a shorter steep means less caffeine extraction. Steeping for 30-60 seconds and discarding the water is a myth for removing all caffeine, but it will reduce the final content.
- Adjust water temperature: Using slightly cooler water for brewing green or white tea will extract less caffeine and prevent bitterness.
- Choose your beans and leaves wisely: Opt for Arabica beans over Robusta, or white/green tea over black tea, for naturally lower caffeine content.
- Control your portion size: Using smaller cups or less grounds/leaves per brew is a simple way to manage intake.
- Consider decaf or herbal options: If you're highly sensitive to caffeine, decaf coffee and tea are still good options for flavor, and herbal infusions offer a naturally caffeine-free beverage.
