Tea vs Coffee Caffeine Calculator
Tea and coffee both contain caffeine, but the amount per serving and the effects feel different. Tea has L-theanine which softens caffeine's edge; coffee has higher absolute caffeine and faster onset. This calculator compares any tea and any coffee side-by-side at your chosen serving sizes.
Tea vs coffee — the basic numbers
An 8-oz cup of brewed coffee has about 95 mg of caffeine. An 8-oz cup of black tea has about 47 mg — roughly half. Green tea (28 mg) is lower; white tea (25 mg) lower still. Matcha (70 mg) and gyokuro (70 mg) push tea closer to coffee. The biggest difference is variety within tea — black tea has nearly double the caffeine of green tea — while coffee varieties cluster more tightly.
L-theanine — why tea feels different
Tea contains L-theanine, an amino acid not found in coffee. L-theanine modulates caffeine's effect: research shows the combination produces alertness without the jitteriness of caffeine alone. Tea drinkers consistently describe a 'cleaner' or 'smoother' energy. The effect requires roughly 100–200 mg of L-theanine, which a 2-cup matcha session or 3 cups of green tea will deliver.
Brewing time changes everything
A 1-minute steep of black tea extracts about 25 mg of caffeine. A 3-minute steep doubles that to ~47 mg. A 5-minute steep reaches 60+ mg. Coffee extraction is less time-sensitive because the brewing window is shorter overall. If you want lower-caffeine tea, steep less time — but the flavour suffers.
Coffee varieties — most are similar
Drip, French press, pour-over, and AeroPress all cluster at 85–110 mg per 8 oz. Cold brew is the outlier at ~200 mg per 16 oz due to long steep time. Espresso looks high per ounce (63 mg/oz) but small servings produce moderate total dose (~126 mg per 2-shot drink). Robusta beans contain about twice the caffeine of Arabica, but most specialty coffee is 100% Arabica.
Frequently asked questions
Does tea have less caffeine than coffee?
Generally yes. A typical 8-oz black tea has 47 mg vs 95 mg for an 8-oz coffee — about half. Green tea…
Generally yes. A typical 8-oz black tea has 47 mg vs 95 mg for an 8-oz coffee — about half. Green tea is even lower at 28 mg. Matcha (70 mg) and yerba mate (80 mg) are exceptions and approach coffee levels.
Why does tea feel different than coffee?
Tea contains L-theanine, an amino acid that modulates caffeine's effects. The combination produces alertness without the jitteriness or anxiety some people get…
Tea contains L-theanine, an amino acid that modulates caffeine's effects. The combination produces alertness without the jitteriness or anxiety some people get from coffee. Studies show clear differences in subjective experience at matched caffeine doses.
Is matcha equal to coffee in caffeine?
Close, but slightly less. An 8-oz matcha (one teaspoon of powder) has about 70 mg; an 8-oz coffee has 95 mg. A…
Close, but slightly less. An 8-oz matcha (one teaspoon of powder) has about 70 mg; an 8-oz coffee has 95 mg. A matcha latte (2 teaspoons) hits 140 mg — exceeding most coffees. The L-theanine in matcha still softens the caffeine effect compared to coffee at the same dose.
Should I switch from coffee to tea for less caffeine?
Switching from coffee to black tea cuts caffeine by ~50% per cup. Switching to green tea cuts it by ~70%. But if…
Switching from coffee to black tea cuts caffeine by ~50% per cup. Switching to green tea cuts it by ~70%. But if you drink more tea cups to compensate, the saving disappears. For a meaningful reduction, switch one daily coffee for one daily green tea — about 65 mg saved per swap.
Which has more caffeine — chai or coffee?
Coffee, considerably more. A typical chai latte has about 50 mg of caffeine; a regular brewed coffee has 95 mg. Even a…
Coffee, considerably more. A typical chai latte has about 50 mg of caffeine; a regular brewed coffee has 95 mg. Even a Starbucks Chai Tea Latte Grande (95 mg) only matches a regular cup of drip coffee, despite being a 16-oz drink.
Is decaf tea actually caffeine-free?
No — about 2 mg per 8-oz cup. The decaffeination process for tea is similar to coffee: chemical solvent, CO2, or water-based…
No — about 2 mg per 8-oz cup. The decaffeination process for tea is similar to coffee: chemical solvent, CO2, or water-based extraction. The FDA permits the same '97% removed' label for decaf tea. For a fully caffeine-free hot drink, herbal teas (chamomile, rooibos, peppermint) are the answer — they are not actually tea (no Camellia sinensis leaves).