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How much caffeine is in tea & coffee?
Does green tea have caffeine?
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Does black tea have caffeine?
There’s evidence the effects of caffeine in a cup of tea are enhanced by an amino acid it contains, called L-theanine, if it is drunk regularly. The research finds “L-theanine may interact...
- 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.
Apr 26, 2022 · Up to 400 milligrams of caffeine a day is considered safe for most adults. However, people's sensitivity to caffeine varies. If you're bothered by headaches, restlessness or anxiety, you may want to reevaluate your caffeine intake.
Nov 2, 2021 · Does tea have caffeine? Absolutely! Every tea brewed with leaves from the tea plant (Camellia sinensis) always contains caffeine, but the amount of caffeine in tea depends on much more than just the type of tea you choose.
Jan 30, 2024 · Amounts of caffeine vary between teas, with black tea containing the most caffeine. Green and white teas contain the least, except for noncaffeinated teas.
Nov 10, 2022 · Caffeine levels in tea vary depending on the type you drink, but in general tea has much less caffeine than coffee. One 8 ounce cup of black coffee contains 96 milligrams (mg) of caffeine.
Jan 13, 2023 · An RD explains why caffeine from tea (vs. coffee) is less likely to make you feel jittery—plus how to avoid a caffeine crash altogether.
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