Caffeine in Tea vs Coffee: How Much Is in Each Cup?

Medical disclaimer: This article is for general information only and is not medical advice. Consult a healthcare professional.

An 8 oz cup of brewed coffee typically contains about 95 mg of caffeine, a cup of black tea roughly 40 to 50 mg, and green tea roughly 25 to 30 mg, so tea usually has less caffeine than coffee per cup. These numbers are averages: the tea you choose, how much leaf you use, the water temperature and the steeping time can move the amount a lot.

This article is general information and not medical advice. If you have questions about caffeine and your health, ask a healthcare professional.

Caffeine in tea vs coffee: typical amounts

The figures below are approximate averages for an 8 oz (240 ml) serving, based on commonly cited public estimates such as those summarized by the Mayo Clinic. Actual amounts vary by brand, preparation and serving size.

Treat these as rough ranges, because published numbers differ. The goal is to give you a sense of scale rather than a precise measurement.

Why caffeine in tea varies so much

Several factors change the caffeine in your cup:

1. Type of tea. All true teas come from the same plant, but processing and leaf selection vary. Young buds and leaves often contain more caffeine.
2. Amount of leaf. More tea means more caffeine. See how much tea per cup.
3. Water temperature. Hotter water extracts more caffeine, which is one reason black tea is usually higher than a cooler-brewed green tea.
4. Steeping time. Caffeine dissolves into the water as the tea steeps. A 5-minute steep generally has more than a 2-minute steep.
5. Leaf size. Finely cut or broken leaf, as in many tea bags, extracts more quickly than large whole leaf.
6. Serving size. A 16 oz mug has twice the caffeine of an 8 oz cup.

You can learn how these variables work in our guide on how to brew loose leaf tea and see how temperature affects green tea in water temperature for green tea.

Common myth: “Longer steeping makes tea stronger without more caffeine”

Longer steeping tends to increase caffeine, along with bitter-tasting tannins. If you want less caffeine, use less leaf, a shorter steep or choose a lower-caffeine tea. A common claim that you can “rinse away” caffeine by pouring off a short first steep does not work well: studies show it removes only a portion, so it is not a reliable way to make tea caffeine-free.

Matcha and caffeine

Matcha is powdered whole leaf, so you consume the leaf rather than just its infusion. A serving can contain more caffeine than a cup of ordinary steeped green tea. The amount depends on how much powder you use. See matcha vs green tea and our recipe for a matcha latte for typical serving sizes.

Chai and flavored teas

Masala chai is made with black tea, so it contains caffeine. The amount in a cup depends on the tea and how long it simmers, and café chai lattes can be lower or higher than home-made chai. Details are in masala chai vs chai latte. Earl Grey is also a black tea; see Earl Grey tea.

Tea vs coffee: how they feel

The caffeine molecule is the same in tea and coffee. Many people describe tea’s effect as smoother or less jittery, and one possible reason is that tea also contains L-theanine, an amino acid associated with relaxation. Scientific research on this combination exists, but individual responses vary widely. The way you feel depends on your sensitivity, how much you drink, the time of day and what else you consume.

How much caffeine is too much?

The U.S. Food and Drug Administration states that about 400 milligrams a day, roughly four or five cups of coffee, is an amount not generally associated with dangerous, negative effects for healthy adults. You can read the agency’s guidance in its consumer article, Spilling the Beans: How Much Caffeine Is Too Much?.

That limit is a guide, not a target. Some people are sensitive to far less. Other groups are often advised to limit caffeine more strictly:

• People who are pregnant or trying to conceive. Many health organizations suggest limiting caffeine to about 200 mg a day, but ask your clinician for advice.
• Children and teenagers.
• People with heart rhythm problems, anxiety, insomnia, reflux or high blood pressure, who may be more sensitive.
• People taking medications that interact with caffeine.

Signs you may be having too much

Symptoms people commonly report include jitteriness, a racing heart, trouble sleeping, stomach upset, headaches and restlessness. If you notice these, consider cutting back gradually and talk with a healthcare professional.

Tips to reduce caffeine without giving up tea

1. Choose lower-caffeine teas. White and green teas are typically lower than black tea.
2. Use less leaf or steep for less time.
3. Switch to decaf in the afternoon, remembering that decaf still has a small amount.
4. Choose caffeine-free herbal teas. See our caffeine-free tea list.
5. Watch serving size. A large mug can be two servings.
6. Taper gradually if you are cutting back, to avoid withdrawal headaches.
7. Avoid caffeine late in the day if you have trouble sleeping. Read best tea for sleep.

Caffeine and hydration

Tea and coffee both count toward your daily fluid intake for most people. Caffeine has a mild diuretic effect, but the water in the drink generally outweighs it in people who regularly consume caffeine. If you are worried about hydration, drink water alongside tea and coffee.

Which should you choose?

Neither is “better” for everyone. Consider your preference and sensitivity:

Quick comparison summary

• Coffee typically has about twice the caffeine of black tea per 8 oz cup.
• Green and white teas are usually lower than black tea.
• Matcha is higher per serving than steeped green tea.
• Brewing choices change tea caffeine significantly.
• Herbal teas are normally caffeine-free; check labels.

For more about daily habits, see is it safe to drink tea every day. For the basics of tea types, visit our complete guide to tea.

A day of caffeine: a worked example

Suppose you drink a 12 oz cup of brewed coffee in the morning (roughly 140 mg), a cup of green tea at lunch (roughly 30 mg), and an 8 oz black tea in the afternoon (roughly 45 mg). Your total is about 215 mg, which is well under the 400 mg figure the FDA mentions for most healthy adults. If you add an energy drink, a large coffee or several strong teas, the total climbs quickly. Tracking your intake for a few days with a simple note can be eye-opening, and shows where you might cut back if you want to.

Reading labels and menus

Packaged teas often do not list caffeine. Companies that do list it usually give a range or an average. At cafés, caffeine in drinks like chai lattes and matcha lattes depends on how they are made, so you can ask. Bottled iced teas vary widely: some have little tea and a lot of sugar. If you are watching caffeine closely, brewing your own tea gives you control over the leaf amount and steeping time, using the guidance in how much tea per cup.

What to do if you are sensitive to caffeine

If you are sensitive, you can still enjoy tea. Choose white or green tea, shorten the steep, use less leaf and make smaller cups. Move your tea earlier in the day. Switch to decaf tea or caffeine-free herbal tea in the afternoon and evening; see our caffeine-free tea list for ideas. Remember that caffeine tolerance changes with age, stress, medications and sleep, so what works now may change.

Want the bigger picture? Read our complete guide to tea or explore more in Tea & Wellness.