Coffee vs. tea is a debate as old as time. While drinking your morning wake-up beverage, have you ever wondered which has more caffeine, or which one is better for you? The good news is that both beverages—coffee and tea—have proven health benefits (including helping to energize you and boosting immunity), but just like with everything else, you may want to consume them in moderation. Here’s a breakdown of the pros and cons of each, according to a nutrition expert.

Benefits of Coffee and Tea

“One can argue that both coffee and tea have potential health benefits, but the overall benefits of each depend on factors such as the type of coffee or tea, how it was grown, the brewing method, and the amount consumed,” says Ilana Muhlstein, RDN. Here’s a look at each.

Coffee

Drinking coffee has been proven to have multiple benefits, including reducing inflammation and supporting heart and gut health. “Coffee contains caffeine, which has been shown to help improve focus and cognitive function,” Muhlstein says.

“Drinking coffee has also been associated with a lower risk of heart disease and diabetes. A study published in the American Journal of Clinical Nutrition found that regular coffee consumption was associated with a lower risk of coronary heart disease. A meta-analysis of studies published in the journal Diabetes Care found that moderate coffee consumption was associated with a lower risk of type 2 diabetes.”

For those who want a quick caffeine boost and added energy, coffee is a solid choice since it typically has more caffeine than tea. But beware if you have anxiety or insomnia since coffee can trigger anxiety or disrupt sleep in sensitive individuals.

Tea

“While tea also contains caffeine and has been shown to improve cognitive function and alertness, the addition of theanine, an amino acid, gives tea the added benefit of reducing stress,” Muhlstein says. If you’re about to embark on a major project or need a laser level of focus, black or green tea may be your ideal go-to beverage—no caffeine trembles and reduced stress will help you make it to the project finish line. 

“Green tea is one of the richest sources of powerful antioxidants, called polyphenols, that have been shown to have the potential for reducing the risk of cardiovascular disease and certain cancers,” Muhlstein says. “You can find caffeine-free green tea or herbal tea for those who are sensitive to caffeine but want the other health benefits associated with tea.” 

Tea is ideal for those who are sensitive to caffeine or struggle with anxiety or sleep conditions. Some types of tea can even help promote sleep and have calming effects. If you don’t like the taste of coffee, tea may also be for you.

Caffeine Content in Coffee and Tea

Coffee and tea both contain caffeine. A standard 8-ounce cup of coffee contains about 95 milligrams of caffeine, while a cup of black tea has about 50 milligrams, and green tea has about 30 milligrams. That means coffee has twice as much caffeine as the same amount of black tea, and over three times the amount of caffeine as green tea.

But be careful how much caffeine you consume. The Food and Drug Administration (FDA) suggests having no more than 400 milligrams of caffeine in a day. That’s about four cups of coffee, eight cups of black tea, or approximately 13 cups of green tea per day.

Type	Size	Caffeine
Coffee	8 ounces	95 milligrams
Espresso	1.5 ounces	150 milligrams
Green Tea	8 ounces	30 milligrams
Black Tea	8 ounces	50 milligrams

Drawbacks of Too Much Caffeine

If you over-caffeinate, you may begin to feel adverse effects. “Too much caffeine consumed in coffee can lead to increased anxiety, insomnia, and elevated heart rate and blood pressure,” Muhlstein adds. “Coffee is also acidic and needs to be avoided by many people who experience acid reflux and gastrointestinal issues.”

Here are some other symptoms that might show up if you’ve had too much caffeine:

• Restlessness
• Shakiness
• Headaches
• Dizziness
• Dehydration
• Dependency (the need to drink more coffee or tea to get the same energy boost)

Decaffeinated coffee and tea have little to no caffeine in them, and herbal teas (think chamomile, peppermint, or rooibos) are naturally caffeine-free. Just be mindful that a cup of “decaf” coffee or tea still tends to have about two milligrams of caffeine; the process of decaffeination removes about 97% (or more) of the caffeine from the coffee beans.

Common Coffee and Tea Additives

Additives like milk, sugar, and whipped cream are common in both coffee and tea, but they can take away from the benefits by adding extra calories, fat, and sugars that can contribute to health issues. For example, high-fat additives like fatty milk options or whipped cream can increase bad cholesterol levels, while too much sugar could increase the risk of diabetes and heart disease.

Keeping coffee and tea simple, without excessive ingredients, allows you to enjoy their natural benefits. But if you want to add more flavor to your coffee or tea (or thicken its consistency), opt for a low-fat, unsweetened option. Low-fat milk or unsweetened milk alternatives like almond milk can add flavor and thickness without all the added fats and sugar.

There are also sugar-free creamers and artificial sweeteners that you can try, but be sure to check the ingredient labels. The jury is still out on whether or not artificial sweeteners are actually better for you. “If you would like to add sweetness to your coffee or tea, a natural sweetener, such as honey or coconut sugar, can also be used when mindful of portions,” Mulhstein adds.