Where Is More Caffeine: In a Cup of Tea or a Cup of Coffee?

The question of which beverage is more stimulating—tea or coffee—sparks many debates. At first glance, it seems obvious that a cup of coffee has a stronger effect, as most people feel a more pronounced energy boost from it. However, there is an interesting detail: when comparing dry raw materials, the percentage of caffeine in tea leaves is actually higher than in coffee beans.

So why does coffee "win" in reality? The answer lies in the nuances of brewing, dosage, and preparation methods, which we will discuss next.

Caffeine Content in Tea and Coffee: A Brief Overview

The average amount of caffeine in one cup (about 240 ml) of filtered coffee can range from 70 to 140 mg, depending on the type of coffee, brewing method, and portion size. Espresso, which usually has a volume of 30 ml, contains about 30–50 mg of caffeine, but since the volume is small, the concentration of the substance per milliliter is higher.

At the same time, black tea (a standard cup of about 200–250 ml) usually contains around 40–60 mg of caffeine, while green tea may have a slightly lower concentration—ranging from 20 to 45 mg. However, these figures depend on many factors: from water temperature and brewing time to the type of tea and the method of leaf processing.

Why Do Tea Leaves Contain More Caffeine by Mass, but Coffee Tastes “Stronger”?

At first glance, it seems paradoxical: if dried tea leaves have a higher percentage of caffeine than coffee beans, why does a cup of coffee usually feel more stimulating?

The main reason is the differences in volume and preparation method. A cup of coffee typically requires more raw material (coffee beans) than the amount of dry tea used for brewing. Additionally, the temperature and duration of water contact with coffee beans are usually higher and longer than during standard tea brewing. As a result, a greater amount of caffeine is released into the beverage per serving.

Factors Influencing Caffeine Content in Beverages

Water Temperature and Preparation Method

The higher the water temperature, the more actively caffeine is released from the leaves or beans. This explains why espresso, brewed under hot steam pressure, is often "stronger" in terms of caffeine content per unit of volume than filtered coffee. However, looking at the final beverage portion, volume also matters: in a small espresso, the concentration is higher, while in a large cup of "Americano," despite the lower concentration, the total caffeine content may be equal to or even greater due to the larger volume.

Brewing Time (Water Contact with Raw Material)

There is a direct correlation: the longer the water remains in contact with tea leaves or ground coffee beans, the more caffeine is extracted into the beverage. If tea is steeped for a long time (5–7 minutes or more) or brewed using an infusion method, its caffeine content increases. The same applies to coffee: when brewed for an extended time in a French press or using multiple pour-over cycles in alternative methods (e.g., "pour-over"), the final caffeine dose will be higher.

Plant Variety and Growing Conditions

• Coffee Varieties: Arabica contains, on average, less caffeine than Robusta. This is why strong coffee is often made from a blend that includes a portion of Robusta to achieve a higher caffeine concentration.
• Tea Varieties: White, green, and black tea all come from the same plant (Camellia sinensis), but differences in processing and fermentation methods affect caffeine content. In general, black tea may contain slightly more caffeine than green tea, but within each category, different varieties can vary in concentration.

Roasting Level of Coffee Beans

There is a common misconception that the darker (more intensely) roasted the beans, the stronger the coffee will be. In reality, prolonged roasting partially destroys caffeine, so dark roast coffee usually contains less caffeine than light or medium roast. However, the taste and aroma of dark roast often feel more intense and "bitter," creating a subjective impression of "strength."

Part of the Tea Bush and Leaf Harvesting Method

The young buds and upper leaves of the tea bush generally contain more caffeine than the larger lower leaves. Tea varieties that use the most delicate parts of the plant (for example, for producing white tea or premium green tea) often have a higher caffeine content, even though their flavor may remain mild and delicate.

Paradoxes in Comparing Tea and Coffee

Espresso vs. Black Tea

Surprisingly, 30 ml of espresso may contain about the same amount of caffeine as 150 ml of black tea. In other words, drinking a small portion of espresso gives you the same energy boost as a more substantial cup of tea.

Cappuccino, Latte, and Other Coffee Beverages

Various coffee-based milk drinks—cappuccino, latte, macchiato—contain the same "coffee base" as espresso, just diluted with a significant amount of milk or water. Consequently, the "caffeine kick" in a large cup of cappuccino may be the same or even weaker than in a regular black tea, despite the impressive volume of the drink.

Instant Coffee and “Americano”

Instant coffee generally contains less caffeine than freshly brewed coffee. On average, a standard cup of instant coffee (200 ml) has around ~60 mg of caffeine, whereas an equivalent portion of Americano of the same volume can reach 100–120 mg. However, this depends on the brand of instant coffee and the amount of powder or granules used in preparation.

Although dried tea leaves contain a higher percentage of caffeine, in a real cup, it is usually coffee that turns out to be "stronger" in terms of this stimulating substance. The key factors include the amount of raw material used, temperature, brewing time, and the specific varieties and processing methods. However, it is important to remember that the same drink—be it espresso, cappuccino, or black tea—can contain very different amounts of caffeine depending on numerous variables.

To find the ideal beverage, you need to consider personal preferences, your body's reaction to caffeine, and the variety of brewing methods. Experiment, explore information about different varieties, roasting levels, and steeping times—this way, you can enjoy every sip with both pleasure and benefit.