Caffeine is a daily ritual for millions of people across the globe. Some people just can’t start their morning without a strong cup of coffee. Others swear by tea for a smoother energy boost.

But have you ever wondered which drink has more caffeine?

Some say coffee is the ultimate pick-me-up. Others believe tea provides a steady energy flow without the jitters.

The answer?

Well… it depends. Several factors affect caffeine levels, from the type of coffee beans or tea leaves to the way you brew them.
Let’s break it all down. Get ready for a caffeine showdown between coffee and tea!

What Is Caffeine and How Does It Work?

Caffeine is a natural stimulant found in coffee beans, tea leaves, cocoa, and even some soft drinks. It works by blocking adenosine, a chemical that makes you feel tired. Instead of feeling sleepy, you get a boost in energy, focus, and alertness.

How Long Does Caffeine Last?

Caffeine starts working within 15 to 45 minutes after drinking it. The effects last for 3 to 5 hours, depending on:

• Your metabolism (some people process caffeine faster than others).
• The amount you drink (a single cup wears off faster than multiple cups).
• Your caffeine tolerance (regular coffee drinkers need more to feel the effects).

Benefits of Caffeine

Caffeine does more than wake you up. It can also:

• Boost alertness and focus – Helps with work, studying, and mental performance.
• Enhance physical performance – Increases endurance and reduces fatigue.
• Improve metabolism – May help with fat burning.

Lower risk of certain diseases – Some studies suggest caffeine may protect against Parkinson’s and Alzheimer’s.

Downsides of Too Much Caffeine

But caffeine isn’t all good. Too much can cause:

• Jitters and anxiety – Overstimulation can make you feel restless.
• Insomnia – Drinking caffeine too late can disrupt sleep.
• Heart palpitations – Some people are sensitive to caffeine and experience a racing heart.
• Dependence – Regular drinkers may experience withdrawal symptoms like headaches and irritability if they suddenly stop.

Caffeine in Coffee: How Much Are You Drinking?

Coffee is known for its high caffeine levels. But not all coffee drinks are equal. The caffeine content varies based on the type of coffee, brewing method, and serving size.

Caffeine Content in Different Coffee Types

 

Coffee Type	Serving Size	Average Caffeine Content
Brewed Coffee	8 oz	95 mg
Espresso	1 oz	63 mg
Instant Coffee	8 oz	30-90 mg
Decaf Coffee	8 oz	2-5 mg

1. Brewed Coffee (Drip Coffee, Regular Black Coffee)

Brewed coffee is one of the most popular ways to drink coffee. A standard 8 oz cup contains around 95 mg of caffeine, but it can range from 70 mg to 140 mg depending on:

• The coffee-to-water ratio
• How long it’s brewed
• The grind size of the beans

2. Espresso

Espresso is small but highly concentrated. A 1 oz shot contains 63 mg of caffeine. Since espresso is often used in lattes, cappuccinos, and macchiatos, the total caffeine content depends on how many shots are used.

3. Instant Coffee

Instant coffee is made from dried coffee granules. It contains 30-90 mg of caffeine per cup, depending on the brand. While it’s convenient, it generally has less caffeine than freshly brewed coffee.

4. Decaf Coffee

Don’t be surprised, my coffee fellas. Yes, decaf coffee still has caffeine, and it contains 2-5 mg per cup, which is surely much lower than regular coffee. If you want to cut back on caffeine but still enjoy coffee, decaf is a good option.

What Affects Caffeine Levels in Coffee?

Several factors determine how much caffeine ends up in your cup:

Coffee Bean Type

• Arabica beans contain 1.2% caffeine.
• Robusta beans contain 2.2% caffeine. This is why Robusta is often used in stronger blends.

Roast Level

• Light roast means more caffeine per gram (but less dense).
• Dark roast means slightly less caffeine (but stronger in flavor).

Brewing Method

• Longer brewing means more caffeine extraction.
• Cold brew, French press, and espresso have different caffeine levels based on steeping time.

Caffeine in Tea

Tea is another popular caffeine source, but the amount of caffeine varies greatly depending on the type of tea and brewing method.

Caffeine Content in Different Tea Types

 

Tea Type	Serving Size	Average Caffeine Content
Black Tea	8 oz	40-70 mg
Green Tea	8 oz	20-45 mg
Oolong Tea	8 oz	30-50 mg
White Tea	8 oz	15-30 mg
Matcha	8 oz	60-80 mg
Herbal Tea	8 oz	0 mg

 

1. Black Tea

Black tea has the highest caffeine content among traditional teas, with 40-70 mg per cup. It’s less than coffee but still provides a noticeable energy boost.

2. Green Tea

Green tea contains 20-45 mg of caffeine per cup, depending on how long it’s brewed. It also has L-theanine, which helps provide a calm yet focused energy boost.

3. Oolong Tea

Oolong tea is somewhere in between black and green tea, with 30-50 mg of caffeine per cup.

4. White Tea

White tea is the least processed tea and has 15-30 mg of caffeine per cup. It’s a good option for people who want a light caffeine boost.

5. Matcha (Powdered Green Tea)

Matcha is different from regular green tea because it’s powdered and mixed directly into water. It has 60-80 mg of caffeine per cup, making it one of the strongest teas.

6. Herbal Tea

Herbal teas (like chamomile, peppermint, and rooibos) are naturally caffeine-free since they come from herbs, flowers, or roots, not tea leaves.

What Affects Caffeine Levels in Tea?

• Type of Tea Leaves – Black tea has more caffeine than green or white tea.
• Steeping Time – Longer steeping extracts more caffeine.

Water Temperature – Hotter water pulls more caffeine from tea leaves.

Coffee Vs. Tea: A Side-by-Side Caffeine Comparison

Now that we know how much caffeine is in each drink, let’s compare them directly.

Beverage	Serving Size	Average Caffeine Content
Brewed Coffee	8 oz	95 mg
Espresso	1 oz	63 mg
Instant Coffee	8 oz	30-90 mg
Decaf Coffee	8 oz	2-5 mg
Black Tea	8 oz	40-70 mg
Green Tea	8 oz	20-45 mg
Oolong Tea	8 oz	30-50 mg
White Tea	8 oz	15-30 mg
Matcha	8 oz	60-80 mg
Herbal Tea	8 oz	0 mg

Which One Has More Caffeine?

• Coffee generally has more caffeine than tea.
• Espresso and matcha are the strongest per ounce.
• Black tea comes closest to coffee in caffeine levels.
• Herbal teas have no caffeine at all.

So, if you need a quick and strong energy boost, coffee is the better choice. But if you prefer a smoother, more balanced effect, tea might be your go-to.

Health Benefits: Coffee vs. Tea

Both coffee and tea have health benefits, but they work in different ways.

Health Benefits of Coffee

• Boosts brain function and helps with memory and focus.
• Improves metabolism and can help with weight loss and fat burning.
• Enhances physical performance and increases adrenaline levels.

Health Benefits of Tea

• Rich in antioxidants and protects cells from damage.
• Supports heart health and may lower blood pressure and cholesterol.
• Aids digestion (Green tea and herbal teas are great for gut health.)
• Reduces stress (L-theanine in tea promotes relaxation and focus.)

Caffeine Sensitivity: How Much is Too Much?

Everyone has a different caffeine tolerance. Some people can drink several cups of coffee without feeling jittery, while others feel wired after one cup of tea.

How Much Caffeine Is Safe?

The FDA recommends up to 400 mg of caffeine per day, which equals:

• 4 cups of brewed coffee
• 6 cups of black tea
• 8-10 cups of green tea

Tips to Reduce Your Caffeine Intake

If you’re drinking too much caffeine, here are some ways to slowly cut back:

• Switch to Decaf Coffee: You still get the taste but with much less caffeine.
• Switch to Half-Caf: blend decaf and caffeinated coffees to your ideal caffeine level. 

• Drink Smaller High Quality Coffee Servings: more on this later.

• Replace Some Drinks with Water: Staying hydrated helps with energy, too!

Caffeine is great, but too much can cause problems. It’s all about balance.

Ready to enjoy a cup of organic coffee that’s good for you and the planet? Click over to our Tiny Footprint Coffee Collection and make your coffee count!