Coffee vs Tea: Which Has More Caffeine?
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Cup for cup, coffee has more caffeine than tea: an 8 oz cup of brewed coffee averages about 96 mg, while the same amount of black tea has about 48 mg and green tea about 29 mg. Gram for gram, though, dry tea leaves often contain more caffeine than coffee beans. The coffee vs tea caffeine question flips depending on whether you measure the cup or the raw ingredient.
Both answers are true, and understanding why helps you choose the right drink for the moment, whether you want a full jolt before work or a steady sip through the afternoon.
Coffee vs Tea Caffeine Per Cup
When you compare what actually ends up in your mug, coffee wins clearly. These averages come from figures published by the Mayo Clinic and the U.S. Food and Drug Administration. Real cups vary with the beans or leaves, the amount used and the brewing time.
| Drink | Serving | Approx. caffeine |
|---|---|---|
| Brewed coffee | 8 oz (237 mL) | 96 mg |
| Espresso | 1 oz (30 mL) | 63 mg |
| Instant coffee | 8 oz (237 mL) | 62 mg |
| Brewed black tea | 8 oz (237 mL) | 48 mg |
| Brewed green tea | 8 oz (237 mL) | 29 mg |
| Decaf coffee | 8 oz (237 mL) | 2–15 mg (FDA range) |
| Decaf black tea | 8 oz (237 mL) | About 2 mg |
| Herbal tea (chamomile, rooibos, hibiscus) | 8 oz (237 mL) | Naturally caffeine-free |
The FDA’s own numbers for a larger 12 oz cup show the same pattern: about 71 mg for black tea and 37 mg for green tea, compared with 113–247 mg for brewed coffee. You can see the full list in the FDA’s consumer guide, Spilling the Beans.
Why Tea Leaves Have More Caffeine Per Gram
Here is the twist. By dry weight, many tea leaves are richer in caffeine than coffee beans:
- Arabica coffee beans: roughly 1.2–1.5% caffeine by weight.
- Robusta coffee beans: roughly 2.2–2.7%.
- Sencha green tea leaves: about 2.3%, according to Japan’s official food composition tables.
- Gyokuro green tea leaves: about 3.5% in the same tables.
So why does your cup of tea end up with less? Three reasons:
- Far less material per cup. A cup of tea typically uses a few grams of leaves. A cup of coffee uses several times that weight in grounds.
- Shorter, gentler extraction. Tea leaves steep whole or in large pieces for a few minutes, and not all of their caffeine dissolves. Ground coffee has much more surface area for water to work on.
- Cooler water for some teas. Green and white teas are often brewed below boiling, which slows extraction further.
Matcha is the exception that proves the rule. Because you whisk and drink the whole powdered leaf instead of steeping and discarding it, you consume all of its caffeine.
Caffeine by Tea Type
All true teas, whether black, green, white or oolong, come from the same plant, Camellia sinensis. Processing, leaf grade and brewing style change the final caffeine level more than the color category does. Use these as rough guides:
| Tea type | Typical caffeine level | Notes |
|---|---|---|
| Black tea (English Breakfast, Earl Grey) | Moderate, about half a cup of coffee | Usually brewed with boiling water for 3–5 minutes |
| Oolong | Variable, often between green and black | Wide range depending on oxidation and leaf |
| Green tea (sencha, jasmine green) | Lower per cup | Cooler water and shorter steeps |
| White tea | Variable | Not reliably low; depends on the leaf and buds used |
| Matcha | Moderate to high per serving | You drink the whole leaf |
| Herbal and fruit infusions | None, unless blended with true tea | Check the ingredients |
One caution on flavored and spiced blends: a chai or fruit tea can be built on black or green tea, or on a caffeine-free herbal base. The ingredient list tells you which.
Does Tea Caffeine Feel Different From Coffee Caffeine?
Caffeine is the same molecule whether it comes from a coffee cherry or a tea leaf. Many people still describe tea as a gentler lift. Part of that is simply dose: half the caffeine produces a milder effect. Tea also contains L-theanine, an amino acid that researchers have studied alongside caffeine for its possible effects on alertness and calm. The evidence is still developing, so treat the “smoother tea buzz” as a common experience rather than a proven rule.
Speed of drinking matters too. A hot mug of tea is often sipped slowly over half an hour, while an espresso goes down in a minute. How quickly caffeine arrives can shape how it feels. For more on why plants make caffeine at all, see Why Do Coffee Plants Make Caffeine?
Coffee or Tea: Which Should You Choose?
- For a strong morning start or a big workday: coffee delivers more caffeine in one cup.
- For steady sipping through the afternoon: black or green tea lets you drink more volume with less caffeine.
- For evenings: herbal teas are caffeine-free. Our guide to caffeine and sleep explains why late cups linger.
- For the best of both: a dirty chai latte combines spiced tea and a shot of espresso.
Coffee vs Tea Caffeine FAQ
Does green tea have more caffeine than coffee?
No, not per cup. An 8 oz cup of brewed green tea averages about 29 mg of caffeine, versus about 96 mg for brewed coffee. Matcha, where you drink the whole powdered leaf, comes closer to coffee depending on how much powder you use.
How many cups of tea equal one cup of coffee?
Using average values, about two cups of black tea or three cups of green tea roughly match the caffeine in one 8 oz cup of brewed coffee. Your own cups may differ depending on steep time and the amount of leaves or grounds.
Does steeping tea longer increase caffeine?
Yes, longer steeps and hotter water generally extract more caffeine, along with more tannins that can taste astringent. If you want less caffeine, steep for a shorter time.
Is caffeine in tea healthier than caffeine in coffee?
The caffeine molecule is identical in both. What differs is the dose and the other compounds in each drink. The FDA cites up to 400 mg of caffeine a day as generally fine for most healthy adults; if you are pregnant, have a medical condition or take medication, ask your doctor.
The Verdict
In the coffee vs tea caffeine matchup, coffee carries roughly twice the caffeine of black tea per cup, even though tea leaves can be more concentrated by weight. Choose coffee when you want a decisive lift and tea when you want something lighter you can sip all afternoon.
At Feel Espresso you can keep both on the shelf: explore our tea collection, including English Breakfast for a brisk black tea, and pair it with a fresh bag from our best sellers, roasted 1–5 days before delivery.