What has more caffeine coffee or tea?
What Has More Caffeine: Coffee or Tea?
When comparing the caffeine content of coffee and tea, it’s essential to consider equal serving sizes. A standard cup of brewed coffee (about 8 ounces or 240 milliliters) typically contains around 95 milligrams of caffeine. In contrast, the same size of black tea contains about 40 to 70 milligrams of caffeine, while green tea has approximately 20 to 45 milligrams. It’s also important to note that tea leaves can be steeped multiple times, resulting in a lower overall caffeine intake from tea compared to coffee.
Coffee
A cup (about 240 milliliters) of brewed coffee generally has about 95 milligrams of caffeine.
A shot of espresso (about 30 milliliters) contains around 63 milligrams of caffeine.
Tea
A cup (about 240 milliliters) of black tea contains approximately 40-70 milligrams of caffeine.
A cup of green tea has around 20-45 milligrams of caffeine.
White tea typically has a lower caffeine content, ranging from 15 to 30 milligrams.
Multiple studies support these findings. For example, reports from the USDA indicate that brewed coffee has significantly higher caffeine concentrations than tea. Additionally, a study published in the American Journal of Clinical Nutritionfound that caffeine intake among coffee drinkers far exceeded that of tea drinkers, highlighting the differences in caffeine content. Overall, when comparing equal serving sizes, coffee usually contains more caffeine than tea. Therefore, for those seeking a stronger boost, coffee is the ideal choice.
How to Reduce Caffeine Intake
For individuals who wish to minimize their caffeine consumption, especially if caffeine affects their sleep quality, avoiding tea in the evening can be helpful. Here are some strategies to effectively reduce caffeine intake:
Choose Whole Tea Leaves
Whole tea leaves tend to have lower caffeine levels compared to broken tea leaves. Broken leaves release caffeine more easily during steeping, so opting for whole leaves can help control caffeine consumption. Additionally, whole leaves often provide richer flavor and aroma, reducing the likelihood of bitterness.
Lower the Steeping Water Temperature
Using a lower water temperature (around 70°C to 80°C or 158°F to 176°F) can effectively reduce caffeine release. Cooler water slows down the extraction of caffeine from the tea leaves, resulting in a lower caffeine content in the brew. This not only helps manage caffeine intake but also preserves the delicate flavors of the tea. During hot summer days, consider cold brewing tea, which typically results in even less caffeine.
Choose Lightly Fermented Teas
Selecting lightly fermented teas, such as white or green tea, is another effective method for reducing caffeine intake. These types of tea generally contain less caffeine while offering a fragrant taste that enhances the tea-drinking experience. In contrast, fully fermented teas like black tea contain higher caffeine levels.
Conclusion
In general, a cup of coffee contains more caffeine than a cup of tea. However, due to the multiple steepings of tea leaves, the overall caffeine intake from tea is typically much lower than from coffee. To minimize caffeine's impact on the body, consider choosing high-quality, hand-picked teas, lowering the steeping water temperature, and opting for lightly fermented options like white or green tea.
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If you have questions about selecting tea:
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If you have questions about the benefits of tea:
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If you have questions about brewing tea:
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