Coffee and tea are the world’s most popular caffeinated drinks. But how much caffeine does each actually contain?
The short answer: coffee typically has more caffeine than tea. An average cup of brewed coffee contains 80-100 mg of caffeine, while black tea has 40-70 mg per cup.1 But the actual amount varies widely depending on the type and how you prepare it.
Here’s a detailed breakdown to help you understand exactly what you’re drinking.
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Available on the App StoreQuick comparison: caffeine in tea vs coffee
| Beverage | Caffeine per 8 oz (237 ml) |
|---|---|
| Brewed coffee | 80-100 mg |
| Espresso (1 oz shot) | 58-63 mg |
| Black tea | 40-70 mg |
| Green tea | 20-45 mg |
| White tea | 6-55 mg |
| Matcha (1 tsp powder) | 35-70 mg |
| Herbal tea | 0-12 mg |
| Decaf coffee | 2-15 mg |
| Decaf tea | 2-5 mg |
These numbers represent averages. Real-world caffeine content can vary significantly.2
Why coffee has more caffeine than tea
Here’s an interesting fact: tea leaves actually contain more caffeine by weight than coffee beans — about 3.5% compared to 1.1-2.2%.3
So why does brewed coffee have more caffeine?
Brewing temperature matters. Coffee brews at 195-205°F (90-96°C), which extracts caffeine more efficiently than the lower temperatures used for most teas.
You use more coffee. A typical cup of coffee uses 10-15 grams of ground coffee, while tea uses just 2-3 grams of leaves.
Brewing time differs. Coffee often steeps longer and more intensively through percolation or pressure (in espresso), extracting more caffeine.
The result: despite lower caffeine content in the raw material, brewed coffee delivers more caffeine per cup.
Caffeine content in different coffee types
Not all coffee drinks are created equal. Here’s how different preparation methods affect caffeine:4
Brewed/drip coffee (8 oz): 80-100 mg average, range of 65-175 mg
Espresso (1 oz shot): 58-63 mg per shot. Most coffee shop drinks use double shots, so a latte or cappuccino contains about 120-130 mg.
Cold brew (8 oz): 100-150 mg. Cold brew uses a higher coffee-to-water ratio, resulting in more caffeine despite lower extraction efficiency.
Instant coffee (8 oz): 30-90 mg. Generally less caffeine than brewed coffee.
Decaf coffee (8 oz): 2-15 mg. Still contains trace amounts of caffeine.
Light vs dark roast? Despite popular belief, they contain similar caffeine levels. Roasting doesn’t significantly affect caffeine content. Any difference comes from how you measure — dark roasts are less dense, so measuring by scoop rather than weight may give you slightly more beans.5
Caffeine content in different tea types
Tea caffeine varies by type, processing, and steeping time.2
Black tea (8 oz): 40-70 mg
Black tea undergoes full oxidation, which allows more caffeine to dissolve into hot water. Popular varieties like English Breakfast, Earl Grey, and Assam fall into this range.
Green tea (8 oz): 20-45 mg
Less oxidized than black tea. Japanese greens (sencha, gyokuro) tend toward the higher end; Chinese greens (dragon well, gunpowder) toward the lower end.
White tea (8 oz): 6-55 mg
The most variable. Young buds can contain high caffeine, but gentle processing and lower brewing temperatures keep extraction low.
Oolong tea (8 oz): 30-50 mg
Partially oxidized, falling between green and black tea in caffeine content.
Matcha (1 tsp): 35-70 mg
You consume the whole tea leaf ground into powder, so you get all the caffeine present — not just what extracts into water.
Herbal tea: 0-12 mg
True herbal teas (chamomile, peppermint, rooibos) contain no caffeine. They’re made from plants other than Camellia sinensis. Some may have trace amounts if blended with actual tea.
Suggested read: 10 Herbal Teas with Real Health Benefits (Science-Backed)
Factors that affect caffeine levels
The numbers above are averages. Real caffeine content depends on:
Steeping time. Longer brewing extracts more caffeine. Black tea steeped 1 minute has about 40 mg; at 3 minutes it rises to 60 mg or more.2
Water temperature. Hotter water extracts more caffeine. This is why green tea (brewed at lower temps) has less caffeine than black tea even from similar leaves.
Tea leaf grade. Smaller, broken leaves (tea bags) release caffeine faster than whole leaves. That’s why bagged tea often has more caffeine than loose leaf brewed the same way.
Coffee grind size. Finer grinds have more surface area, allowing greater caffeine extraction.
Bean variety. Robusta beans have nearly twice the caffeine of Arabica beans. Most specialty coffee uses Arabica, but instant coffee and some espresso blends include Robusta.
How much caffeine is safe?
Most healthy adults can safely consume up to 400 mg of caffeine daily — about 4 cups of brewed coffee or 8 cups of black tea.6
Pregnant women should limit intake to 200 mg daily (about 2 cups of coffee or 4 cups of tea).
Signs you might be having too much:
- Anxiety or jitteriness
- Difficulty sleeping
- Rapid heartbeat
- Headaches
- Digestive issues
Individual sensitivity varies widely. Some people feel wired after one cup of coffee; others drink several with no issues.
Tea vs coffee: which is better for you?
Both beverages offer health benefits beyond caffeine.
Coffee advantages:
- Higher antioxidant content
- Associated with reduced risk of type 2 diabetes, Parkinson’s, and liver disease
- Greater alertness boost from higher caffeine
Tea advantages:
- L-theanine provides calm, focused energy without jitters
- Lower caffeine means less risk of sleep disruption
- Gentler on the stomach for many people
- EGCG and other catechins unique to tea
For sustained energy without the crash, tea’s combination of moderate caffeine and L-theanine may work better. For a strong morning wake-up or pre-workout boost, coffee’s higher caffeine fits the bill.
How to reduce your caffeine intake
If you want less caffeine but still enjoy your hot drinks:
Switch tea types — Choose white or green tea over black. Or try herbal options that are naturally caffeine-free.
Steep less — Brewing tea for 1-2 minutes instead of 3-5 significantly reduces caffeine extraction.
Try decaf — Modern decaffeination removes 97% or more of caffeine while preserving flavor.
Choose Arabica — If drinking coffee, Arabica beans have less caffeine than Robusta.
Opt for lighter extraction — Drip coffee has less caffeine per ounce than espresso-based drinks.
The bottom line
Coffee typically contains more caffeine than tea — roughly 80-100 mg per cup versus 40-70 mg for black tea and 20-45 mg for green tea.
But the actual amount you consume depends heavily on brewing method, steeping time, and the specific product. A strong black tea can have as much caffeine as a mild coffee.
For most people, moderate consumption of either drink falls well within safe limits and comes with health benefits. Choose based on your caffeine sensitivity, taste preference, and how your body responds.
Barone JJ, Roberts HR. Caffeine consumption. Food Chem Toxicol. 1996;34(1):119-129. PubMed ↩︎
Chin JM, Merves ML, Goldberger BA, Sampson-Cone A, Cone EJ. Caffeine content of brewed teas. J Anal Toxicol. 2008;32(8):702-704. PubMed ↩︎ ↩︎ ↩︎
Bunker ML, McWilliams M. Caffeine content of common beverages. J Am Diet Assoc. 1979;74(1):28-32. PubMed ↩︎
Gilbert RM, Marshman JA, Schwieder M, Berg R. Caffeine content of beverages as consumed. Can Med Assoc J. 1976;114(3):205-208. PubMed ↩︎
Lelo A, Miners JO, Robson R, Birkett DJ. Assessment of caffeine exposure: caffeine content of beverages, caffeine intake, and plasma concentrations of methylxanthines. Clin Pharmacol Ther. 1986;39(1):54-59. PubMed ↩︎
U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? FDA ↩︎
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