Which has more caffeine, tea or coffee?

November 10, 2025 •

4 min read

According to the U.S. FDA, up to 400 mg of caffeine per day is considered safe for most healthy adults, a limit that can be easily reached with either beverage. But when comparing a standard cup, which has more caffeine, tea or coffee? The answer depends on several factors, though coffee generally delivers a much higher dose.

Quick Summary

A standard cup of brewed coffee contains significantly more caffeine than a cup of brewed tea due to higher concentration during preparation. However, factors like bean/leaf type, brewing time, and processing can greatly influence the final caffeine content of either drink. Some specialty teas, like matcha, can even contain comparable caffeine levels to coffee. The effect on the body also differs, as tea contains L-theanine, an amino acid that moderates the stimulant's effects.

Key Points

Coffee has more caffeine per cup: A standard brewed coffee contains roughly twice the caffeine of a similar-sized black tea and significantly more than green tea.
Brewing method matters: Hotter water and longer brewing times extract more caffeine from both tea leaves and coffee grounds.
Matcha is the tea exception: This powdered green tea is consumed whole, resulting in a caffeine dose comparable to or higher than black tea.
Tea contains L-theanine: This amino acid provides a smoother, more balanced energy boost by counteracting the jittery effects of caffeine.
Robusta vs. Arabica: The type of coffee bean is a major determinant, with Robusta containing up to double the caffeine of Arabica.
Herbal teas are caffeine-free: Unlike true teas from the Camellia sinensis plant, herbal varieties contain no caffeine.

Comparing the Caffeine Content of Tea and Coffee

For many, the morning starts with a cup of coffee or tea. But beyond personal preference, there's a significant difference in the energy boost each beverage provides. On a cup-for-cup basis, coffee delivers a much higher concentration of caffeine than tea, but the full picture is more complex and depends on multiple variables. To truly understand which has more caffeine, tea or coffee, we need to look closer at average serving sizes, brewing techniques, and beverage types.

Why Brewed Coffee Packs a Stronger Punch

While some tea leaves contain higher percentages of caffeine by weight, the way the beverages are prepared is the primary reason for coffee's stronger effect. A typical 8-ounce cup of brewed coffee uses more coffee grounds than a cup of tea uses tea leaves. Furthermore, coffee is usually brewed with hotter water, which is more effective at extracting caffeine from the grounds. The result is a more concentrated final product.

Factors Influencing Caffeine Levels

It's a common misconception that all coffee or all tea contains a set amount of caffeine. In reality, a number of factors can dramatically alter the final count. Understanding these variables can help you tailor your beverage to your desired energy level.

Key Factors for Coffee

Bean Type: The two main species of coffee beans are Arabica and Robusta. Robusta beans can contain up to twice the caffeine of Arabica beans, giving them a more bitter taste and a much stronger kick.
Roast Level: Lighter roasts are often denser and contain slightly more caffeine by weight than darker roasts, as some mass is lost during the roasting process. However, the difference is minimal and often overshadowed by other factors.
Brewing Method: The method used to brew coffee significantly affects its caffeine content. For instance, cold brew, with its extended steeping time, can have a very high caffeine concentration. In contrast, an espresso shot has a high concentration per ounce but a lower overall caffeine count than a full cup of drip coffee.

Key Factors for Tea

Tea Leaf Variety: All 'true' teas (black, green, white, oolong) come from the same Camellia sinensis plant, but processing and leaf age affect caffeine levels. Black tea typically has the highest caffeine, while white tea has the lowest.
Matcha Exception: Matcha, a powdered green tea where the entire leaf is consumed, can have a caffeine content comparable to a shot of espresso, ranging from 60-80 mg per cup.
Brewing Temperature and Time: Steeping tea leaves in hotter water or for a longer duration will extract more caffeine. A five-minute steep will result in a much higher caffeine dose than a two-minute steep. This is also why black teas, brewed with hotter water, often have more caffeine than green teas.

Coffee vs. Tea: A Comparison

To provide a clearer picture, the table below compares the typical caffeine content of various coffee and tea types based on an 8-ounce serving, except where specified.


Beverage Type	Average Caffeine Content	Notes
Brewed Coffee	95-200 mg	Varies widely based on bean type and preparation.
Espresso (1 oz shot)	63 mg	Highly concentrated but lower total caffeine per serving.
Instant Coffee	30-90 mg	Lower than brewed coffee, but still more than most teas.
Black Tea	40-70 mg	Provides a moderate, steady energy boost.
Matcha Tea	60-80 mg	A powdered green tea where the whole leaf is consumed.
Green Tea	20-45 mg	Offers a milder caffeine boost, often with calming L-theanine.
White Tea	15-30 mg	Minimally processed and generally lowest in caffeine.
Herbal Tea	0 mg	Made from herbs, flowers, or roots; naturally caffeine-free.

The L-Theanine Difference

Beyond just caffeine content, the experience of consuming tea is different from coffee. Tea leaves contain L-theanine, an amino acid that promotes relaxation without causing drowsiness. When consumed with caffeine, L-theanine creates a state of alert yet calm focus, reducing the jitters and potential anxiety associated with a strong coffee. This synergistic effect is a key reason why the energy kick from tea is often perceived as smoother and more sustained than coffee's sharp peak and subsequent crash.

Conclusion

In summary, a standard cup of coffee will almost always contain more caffeine than a standard cup of tea, primarily due to brewing methods and ratios. However, the variation within each beverage category is substantial, with factors like bean/leaf type, roast/processing, and brewing time playing a crucial role. Those seeking a powerful, immediate jolt of energy are better served by coffee, while those who prefer a gentler, more sustained lift may opt for tea. Ultimately, the best choice depends on your personal sensitivity to caffeine and the kind of energy boost you desire. To explore more about how brewing techniques influence your cup, read about how to manipulate caffeine levels in coffee.

The Importance of Personal Preference

Finally, it's worth remembering that both coffee and tea have their own unique health benefits and flavor profiles. Some people enjoy the robust, bitter notes of a strong coffee, while others prefer the delicate, subtle flavors of green or white tea. The right choice isn't just about caffeine but also about the ritual, taste, and the overall experience of enjoying your beverage.

Key Factors at a Glance

Brewed coffee contains significantly more caffeine per cup than brewed tea, largely due to a higher concentration of grounds and more efficient extraction methods.
The caffeine content of both beverages is not fixed, with bean/leaf type, roast/processing, and brewing time being major variables.
Matcha is a notable exception, with a caffeine content that can rival or exceed a cup of black tea and sometimes approach coffee levels.
L-theanine in tea provides a calmer, more focused energy boost, mitigating the jitters often associated with coffee's high caffeine content.
Herbal teas are naturally caffeine-free, making them a great option for those who want to avoid the stimulant entirely.

Frequently Asked Questions

No, a standard 8-ounce cup of black tea typically has about half the caffeine of a standard brewed coffee, though this can vary depending on brewing time and leaf type.

While tea leaves can contain a higher percentage of caffeine by weight, the brewing process for coffee uses a larger quantity of grounds and often hotter water, leading to a much higher concentration in the final cup.

A single 1-ounce shot of espresso has a high concentration of caffeine but a lower total amount (around 63 mg) than a full 8-ounce cup of drip coffee. It often has more caffeine than a cup of green tea, which typically contains 20-45 mg.

L-theanine is an amino acid in tea that promotes relaxation. When combined with caffeine, it produces a state of calm alertness, reducing the jitters and anxiety often associated with the high caffeine content in coffee.

Yes, you can control the caffeine by adjusting the brewing time and water temperature. Shorter steeping times and cooler water will result in less caffeine extraction.

Yes, instant coffee generally contains less caffeine per cup than a standard brewed coffee, though the amount can vary by brand and how it's prepared.

For a moderate, jitter-free energy boost, a cup of green or black tea is an excellent choice. The presence of L-theanine provides a smoother, more sustained lift compared to the sharper spike from coffee.