For many people, no morning routine is complete without a caffeinated beverage. This usually involves coffee or tea—two drinks that are very popular, especially at the start of the day. However, if overall wellness is at the top of your mind, you might wonder if either drink is superior in terms of health benefits. To find out, we asked dietitians to call out the better morning drink, plus how each beverage affects the body.

Benefits of Drinking Coffee 

If you’re a coffee fan, you’ll be glad to know that there are many benefits to a cup of joe. “Brewed coffee provides antioxidants, including chlorogenic acid and other polyphenols,” shares registered dietitian Maddie Pasquariello, MS, RDN. And as Pasquariello notes, antioxidants are compounds that protect the body from cellular damage by scavenging for free radicals. This may help reduce the risk of chronic conditions, such as heart disease and cancer. 

“The antioxidants in coffee can also support brain health, metabolic function, and liver detox pathways,” explains registered dietitian Samantha Peterson, MS, RD. Even the caffeine in coffee has some health benefits, as it can help protect against inflammation, according to Pasquariello. 

Benefits of Drinking Tea 

As with coffee, caffeinated teas like green and black tea are beloved morning brews. They also boast their own list of impressive benefits for the body. According to Peterson, green and black teas are antioxidant powerhouses, as they’re rich in catechins—particularly epigallocatechin gallate (EGCG) in green tea and theaflavins in black tea. “These antioxidants support cardiovascular health, metabolic shifts, hormonal balancing, and immune resilience,” Peterson says. “Plus, tea provides a gentler energy lift thanks to its L-theanine content, which promotes a calm, focused alertness without the jitters or cortisol spike that some people experience with coffee.”

Is Coffee or Tea the Better Morning Drink? 

Ready for a plot twist? Neither coffee or tea is superior to drink in the morning. “Overall, the difference between swapping tea for coffee or vice versa won’t make a huge difference when it comes to your overall health, with all else being equal,” shares Pasquariello. 

And while it is possible you could get more polyphenols and caffeine by drinking black coffee instead of black or green tea, nutrition is much more complex. “Your health is made up of so many more habits and components, [so] you probably wouldn’t notice a huge difference in terms of preventing chronic disease or improving overall health,” Pasquariello adds.

How to Choose

If neither drink is technically better, how do you choose between coffee vs. tea? Consider factors like energy stability, mood, focus, digestion, and sleep quality, advises Peterson. “It’s less about one being ‘right’ and more about honoring your unique needs,” she explains.

For example, if you need a stronger cognitive kickstart or you’re engaging in high-intensity mental or physical work in the morning, coffee might be the way to go. That’s because it offers a more immediate energy boost, per Peterson. “It’s also a great option for those who metabolize caffeine well and don’t experience negative side effects like anxiety, digestive upset, or disrupted sleep,” she says. 

In contrast, tea provides a calmer, more sustained energy boost. This might be the better option if coffee makes you feel jittery, or you find it tough to drink on an empty stomach, notes Pasquariello. “The same goes if you tend to wake up with anxiety, have a slow caffeine metabolism, or you’re working on hormonal balance, adrenal health, or gut healing,” Peterson explains. Finally, tea can be a good option if you struggle to stay hydrated with water alone (though plain water is always optimal, of course), according to Pasquariello. 

“Ultimately, the right choice depends on your body, goals, and how you respond to caffeine,” Peterson concludes.