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The low to moderate (40–300mg) amount of caffeine typically contained in a cup of coffee has been found to improve alertness, attention and reaction time, but has less consistent effects on...
- Overview
- Why is caffeine a concern?
- Caffeine content varies by beverage type and preparation
- Which one should you drink?
- The bottom line
While black tea, espresso, and coffee bring the most caffeine to the table, green tea packs a moderate amount as well. The content in white teas varies greatly, while herbal teas are practically caffeine-free.
Caffeine’s popularity as a natural stimulant is unparalleled.
It’s found in over 60 plant species and enjoyed across the globe, especially in coffee, chocolate, and tea.
The caffeine content in a beverage varies depending on the ingredients and how the drink is prepared.
While caffeine is considered safe, drinking too much may raise some concerns.
This article compares the caffeine contents of various teas and coffees and explores which drink you should choose.
An estimated 80% of the world’s population enjoys a caffeinated product daily.
Both the U.S. Department of Agriculture (USDA) and European Food Safety Authority (EFSA) define a safe caffeine intake as up to 400 mg per day, 200 mg per single dose, or 1.4 mg per pound (3 mg per kg) of body weight (1, 2, 3).
Due to its stimulating effects, caffeine has been linked to health benefits like enhanced alertness, improved athletic performance, elevated mood, and increased metabolism (4, 5, 6, 7).
That said, consuming high amounts — such as single doses over 500 mg — may raise some concerns (2, 3).
In large doses, caffeine has been associated with anxiety, restlessness, and difficulty sleeping. In addition, some studies suggest that drinking it regularly, even in moderate amounts, can cause chronic headaches and migraines (8, 9, 10).
Furthermore, caffeine is considered mildly addictive, and some people may be more susceptible to developing a dependence (9).
The amount of caffeine in tea or coffee can vary significantly depending on the origin, type, and preparation of the drink (11).
Tea leaves contain 3.5% caffeine, while coffee beans have 1.1–2.2%. However, the coffee brewing process uses hotter water, which extracts more of the caffeine from the beans. Typically, you also use more coffee beans than you’d use tea leaves for a drink (12).
Caffeine acts quickly — usually within 20 minutes to 1 hour of consumption (1).
If you’re sensitive to the effects of caffeine, consider sticking to teas lower in caffeine like white or herbal teas. You may also brew high-caffeine teas for a shorter time, such as 1 minute instead of 3.
Opting for decaffeinated tea, coffee, and espresso is also a good way to enjoy these drinks without much caffeine.
On the contrary, if you’re a fan of high-caffeine drinks, you may enjoy espresso, cold-brew coffee, and teas with higher caffeine contents, including green and black varieties.
To stay within safe amounts, drink no more than 400 mg daily, or 200 mg of caffeine at a time. This translates to no more than three to five 8-ounce (237 ml) cups of regular coffee daily, or eight 1-ounce (30-ml) shots of espresso (18).
Those who have heart disease, are prone to migraines, and take certain medications should limit their caffeine intake (8, 9, 10, 19).
How you prepare your tea and coffee affects their caffeine content.
If you’d like to cut back on caffeine, try steeping your tea for less time, and opt for decaffeinated versions of your favorite coffee- and espresso-based drinks.
In this article, we will explore the intricacies of caffeine in tea vs. coffee, from how brewing methods can alter caffeine levels, to the overall impact both caffeinated beverages have on health and daily energy management.
Mar 9, 2024 · For instance, a standard 8-ounce cup of drip coffee typically contains about 95 milligrams of caffeine, while the same amount of black tea averages around 47 milligrams. To better understand the caffeine content in your favorite beverages, consider the following table which outlines the average caffeine levels for different types of coffee and tea:
Apr 26, 2022 · Check the charts for an idea of the caffeine content in popular beverages. Drink sizes are in fluid ounces (oz.) and milliliters (mL). Caffeine is shown in milligrams (mg). Keep in mind that the actual caffeine content of a cup of coffee or tea can vary quite a bit.
Jan 13, 2023 · Tea | Well+Good. Food Healthy Drinks. Is Caffeine From Tea Less Likely To Make Me Jittery Than Coffee? An RD Weighs In. Maki Yazawa. January 13, 2023. Photo: Stocksy/ Anna Tabakova.
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Aug 12, 2022 · Discover the differences between caffeine in tea vs coffee to see which is better at giving you a pick-me-up in the morning and which is healthier.
