Do Tea And Coffee Have The Same Caffeine? | Caffeine Facts

Caffeine In Tea Versus Coffee: Real-World Benchmarks

Most brewed coffees land around 80–120 milligrams per 8 fl oz, while many teas sit lower. Black tea often hits 40–70 mg per cup, green tea about 20–45 mg, and white tea tends to be lighter still. Espresso is small but concentrated—about 60–70 mg in a 1 fl oz shot—so milk drinks built on multiple shots can climb fast. Decaf isn’t zero; a cup can still hold a few milligrams.

Why the spread? Plant variety, processing, grind, water temperature, and time all matter. Brew method and café recipes add another layer. A home pour-over using 20 grams of beans isn’t the same as a large cold brew steeped overnight. The number that reaches your mug reflects all those choices.

Average Caffeine By Drink Type

The table below gives ballpark ranges you can use for quick planning. Actual brands and brews can sit above or below these spans.

These ranges mirror agency ranges and match café nutrition sheets. They also line up with caffeine in common beverages data across many drinks.

What Drives The Difference Between Tea And Coffee?

Beans start with more alkaloid per gram than most tea leaves. Then we brew coffee at hotter temps with a bigger dose of grounds per cup. The combo pulls more stimulant into the drink. Tea uses less leaf by weight and often steeps cooler, so extraction stays gentler unless you push time and temperature.

Brew Variables That Matter

Shift any of these and you shift the number in your cup. Home brewers can tune flavor and buzz with tiny tweaks.

Serving Sizes And Shop Drinks

A “cup” in research often means 8 fl oz. Cafés pour larger. A 12–16 fl oz brew can deliver double the caffeine of the small reference, even with the same recipe. Espresso drinks stack shots, so a latte with two shots sits near 120–140 mg before milk or syrup.

Cold brew adds another twist. Concentrate may be cut 1:1 or 1:2 with water or ice. Lighter dilutions taste smooth yet still carry plenty of stimulant. Check shop nutrition pages if you’re budgeting intake.

Daily Intake And Sensitivity

Most healthy adults stick near the 400 mg per day guidance. Some people feel wired at lower totals, while others tolerate more. Sleep timing, body weight, and medicines can change your response. Pregnancy calls for a lower ceiling near 200 mg per day from all sources.

You can cross-check safe totals against FDA caffeine advice. For item-by-item figures in packaged goods, browse FoodData Central.

How To Choose The Right Cup For Your Goal

If You Want A Gentle Lift

Reach for green or white tea, a half-caf blend, or a short steep of black tea. These options bring alertness without a jittery edge. Stop steeping early and you’ll shave a few milligrams while keeping aroma.

If You Need A Firm Push

Drip coffee, French press, or a double espresso gets you there fast. Keep an eye on serving size. Swapping a 16-ounce mug for a 12-ounce pour trims intake without changing habit.

If You’re Tapering

Slide to decaf or split shots in milk drinks. Many cafés will pull one regular and one decaf shot on request. At home, blend half decaf beans into your grinder hopper to keep flavor steady while you ease down.

Label Clues And Real-World Variability

Packaged drinks sometimes list exact milligrams. Freshly brewed items rarely do. Brands may post ranges on nutrition pages, and those figures already assume a specific recipe and size. Home gear creates wider spreads, which is why ranges guide expectations better than single numbers.

Quick Planning Scenarios

Morning Workday

One 12-ounce drip plus a mid-day green tea keeps many folks under 200 mg. Swap the green tea for a second drip and you’re closer to 300 mg. That leaves room for chocolate or a cola later if you want to stay under the common 400 mg cap.

Evening Study Session

Pick black tea and cut steep time a bit. You’ll get a calm lift without wrecking sleep. If you’re sensitive, try rooibos or an herbal blend to keep intake near zero.

Weekend Café Run

A large cold brew can carry more stimulant than a same-size hot brew. If you love the flavor but want less buzz, ask the barista how the shop dilutes concentrate and size down one step.

Myths That Mix Up Tea And Coffee

“Tea Always Has Less”

Not always. A strong Assam with a long steep can rival a small Americano. Powdered matcha, whisked into water, brings the whole leaf into the cup, so totals move up compared with a quick green-tea steep.

“Espresso Beats Drip Per Ounce”

Per ounce, the shot packs a punch. Per cup, you drink far fewer ounces, which is why one shot lands near 60–70 mg while an 8-ounce drip sits close to 95 mg. Milk drinks with two shots tip the math.

“Decaf Means Zero”

The label says decaffeinated, not caffeine-free. Expect a handful of milligrams in a typical mug. Sensitive folks may still feel it late at night.

Safety Notes And When To Ask A Pro

People with heart rhythm issues, reflux, migraines, or pregnancy-related concerns often benefit from personalized limits. If you take stimulant medicines or certain antibiotics, totals that feel fine to others may bother you. Lower doses, earlier timing, and hydration help many people enjoy coffee and tea comfortably.

Bottom Line

Tea tends to land lower than coffee per standard cup, yet overlap exists. Use ranges, mind size, and adjust brew strength to match your day. If sleep or jitters creep in, dial back timing and volume, or switch to lower-caffeine options.

Want more gentle drink ideas for nighttime? Try our drinks that help you sleep.