- Mar 14, 2024
Naturally Caffeinated: Tea vs. Coffee Caffeine Rankings
Are you wondering whether to drink tea or coffee to stay awake? Which drink actually has more caffeine? Both are popular morning beverages that help us stay alert throughout the day. However, if you drink too much caffeine for your body, you might experience tea or coffee jitters - basically caffeine overdose.
So if you want to drink tea or coffee to wake up without getting the jitters, keep reading! This article will help you understand how much caffeine is in each drink so you can choose what works best for you!
The classic battle: tea vs coffee - who wins the caffeine showdown?
Which Has More Caffeine - Tea or Coffee?
Generally speaking, coffee contains more caffeine than tea when comparing cup to cup. Research shows that coffee typically contains twice as much caffeine as a similar serving of tea. However, here's something interesting: according to Professor Dr. Lam Vinh Nien, caffeine in green tea leaves is actually higher than in coffee beans (3.5% vs 1.1-2.2%), but tea contains compounds that moderate caffeine's effects, making it feel gentler.
Among tea types, fermented teas like oolong and black tea contain more caffeine than fresh, unprocessed teas like white and green tea.
How Much Caffeine Is in Each Type of Tea and Coffee?
1. Herbal Teas and Rooibos (0mg caffeine)
Herbal teas that contain no caffeine are increasingly chosen by many people as relaxing drinks. Some popular names include rooibos, chamomile tea, and rose tea.
User feedback: "Vietnamese office workers often choose herbal teas for late afternoons, especially those who have trouble sleeping after drinking coffee. Dalat chamomile tea is very popular because it's fragrant and helps you relax."
Herbal teas are excellent choices for those who want to improve their mood gently. If you need to stay awake, herbal teas aren't the right choice since they might actually make you sleepier!
Herbal tea: when you want to relax instead of "fighting" sleepiness
2. Decaf Tea and Coffee (5-10mg caffeine)
For those who want to enjoy the flavor of tea and coffee without losing sleep or getting caffeine jitters, decaffeinated drinks are perfect. Decaf coffee typically contains 2 to 15 milligrams of caffeine in an 8oz (240ml) cup.
3. White Tea (15-30mg caffeine)
White tea contains 15 to 30mg of caffeine and has a light, delicate flavor. It's a unique choice for those who want to add a little caffeine to their system. The color, taste, and aroma of white tea are gentle, creating a very special tea-drinking experience.
White tea - gentle as morning mist, just enough caffeine to start your day
4. Green Tea (15-30mg caffeine)
With 15 to 30mg of caffeine, green tea not only helps you stay alert for work but is also a drink with many health benefits.
"Many Vietnamese office workers choose green tea over coffee because it provides 'slow but steady alertness' without the 'crash' you get 2-3 hours after drinking coffee. It's especially suitable for those who get anxious or have rapid heartbeat after drinking coffee."
Green tea contains L-theanine - an amino acid that helps you feel more alert. Combined with caffeine, it improves cognitive function without causing stress.
5. Oolong Tea (30-45mg caffeine)
A cup of oolong tea contains 30 to 45mg of caffeine. Partially fermented, oolong has a rich, pleasant flavor with a natural fresh aroma. Since oolong contains more caffeine than green tea, it also provides better alertness for a productive work session.
Oolong - perfectly balanced tea between alertness and relaxation
6. Milk Tea (45mg caffeine)
Milk tea is usually made with black tea and typically contains about 45mg of caffeine.
Some readers shared: "Young people in Ho Chi Minh City often don't realize that a large milk tea can contain caffeine equivalent to half a cup of black coffee - which explains why many find it hard to sleep after having milk tea in the late afternoon. Better to avoid it after 4 PM if you want good sleep."
This drink is loved by young people because it helps you stay awake while having a rich, creamy flavor that's very easy to drink. However, drinking too much milk tea not only causes sleep problems but also provides lots of sugar and calories.
7. Black Tea (65mg caffeine)
Black tea has more caffeine than other teas, with about 65mg per 8oz (237ml). Black tea is fully fermented tea. The tea has a dark reddish-brown color and rich, bold flavor that leaves a memorable aftertaste.
This is the type of tea many young people prefer to drink on its own. If you need alertness to meet deadlines, black tea will definitely help without causing the "jitters" like coffee does.
Black tea - for those who need strong energy but still want to stay calm
Related article: Are Red Tea and Black Tea Different?
8. Matcha Tea (60-80mg caffeine)
Matcha - the famous tea originating from Japan, made from finely ground green tea leaves, contains 60 to 80mg of caffeine.
**"**Matcha is trending in Vietnam's healthy lifestyle community because it provides 'clean' energy - alertness without the jitters you get from espresso. Many people use matcha instead of morning coffee to avoid anxiety." (Mr. D - Owner of a coffee shop in District 1 shared)
Drinks made from matcha like matcha latte or iced matcha may contain less caffeine due to additional ingredients. Still, a cup of matcha drink will help you stay awake to focus and work more effectively!
9. Yerba Mate Tea (70-86mg caffeine)
Yerba mate tea, originating from South America, contains about 70 to 86mg of caffeine per serving. Yerba mate is very popular among locals and became more widespread when Europeans arrived.
Interestingly, yerba mate isn't actually tea and isn't related to coffee either. It's from a different herb family, but has significant caffeine content, so it's often used as a drink to enhance alertness.
Yerba mate - the "stranger" from South America with impressive caffeine power
10. Coffee (80-150mg caffeine)
Finally, we can't forget coffee, with caffeine levels from 80 to 150mg depending on brewing method and bean type.
Vietnamese Robusta coffee has higher caffeine than Arabica (about 120-150mg/cup), perfect for office workers who need a strong "kick" in the morning. However, avoid drinking after 2 PM if you want good sleep.
Robusta contains more caffeine than Arabica, and roasting and brewing methods also affect final caffeine content. Coffee is the number one choice for those who need a real boost to start their day.
Choose Your Caffeine Drink Based on Your Lifestyle
Want Good Sleep → Herbal Tea (0mg caffeine)
- Who should choose: People with insomnia, high stress, drinking in late afternoon/evening
- Best timing: After 6 PM, 1-2 hours before bedtime
- Benefits: Helps relax, improves sleep quality
- CHUS suggestions: Dalat chamomile tea, red artichoke tea, rooibos
Need IMMEDIATE Alertness → Strong Coffee (100-150mg)
- Who should choose: Office workers, students cramming, night shift workers
- Best timing: 9-11 AM, avoid after 2 PM
- Benefits: Works quickly in 15-30 minutes, lasts 4-6 hours
- CHUS suggestions: Buon Ma Thuot roasted coffee, traditional Vietnamese drip coffee
Gentle Alertness → Green Tea, Matcha (30-80mg)
- Who should choose: People sensitive to caffeine, those needing long-term focus
- Advantage: Contains theanine for alertness without anxiety
- Best timing: All day, including afternoon
- CHUS suggestions: Vietnamese organic matcha, Thai Nguyen green tea
Balanced Energy → Black Tea, Oolong (45-65mg)
- Who should choose: People wanting to gradually replace coffee, all-day drinkers
- Special note: Suitable for people with mild high blood pressure
- Best timing: Morning and afternoon, avoid late evening
- CHUS suggestions: Taiwan oolong, Ceylon black tea
The secret to choosing drinks: know yourself, know caffeine, win every battle!
What Should You Keep in Mind When Drinking High-Caffeine Tea or Coffee?
According to Associate Professor - Doctor Lam Vinh Nien, daily caffeine intake should not exceed 400mg for adults. According to experts, children's bodies can develop high blood pressure with just over 100mg of caffeine per day.
Groups Who Should Limit Caffeine
- Pregnant and breastfeeding women
- People with heart disease, high blood pressure
- Children and teenagers
- People with anxiety disorders or sleep problems
Side Effects of Excessive Caffeine May Include
- Restlessness, nausea
- Anxiety, rapid heartbeat
- Dizziness
- Insomnia
- Caffeine dependency
The World Health Organization doesn't classify caffeine as an addictive substance. To date, there are no clear signs proving caffeine is harmful to health, even in cases of regular long-term use.
Drink just enough, live fully - the secret to making caffeine your friend, not enemy
Related article: Quick and Effective Ways to Cure Coffee Overdose
Know Your Body - Choose Right, Live Healthy Every Day
This article has outlined caffeine content in popular drinks.
Every body is its own universe, every person has a different rhythm of life. Understanding your body's caffeine needs is the way to enjoy life most mindfully and balanced.
CHUS provides a diverse range of coffee and tea and herbal teas carefully selected from Vietnam's specialty regions, so you can choose what suits your taste and needs. Browse and add to cart now to enjoy or buy as gifts!
CHUS believes that drinks aren't just for "energy refueling" but also how you take care of yourself every day. From Vietnamese organic matcha for zen mornings, calming herbal teas for restful nights, to strong roasted coffee beans for those "intense" deadlines - everything is carefully selected from specialty regions, carrying the rich culture and dedication of Vietnamese people.
FAQs
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How much caffeine per day is safe?
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When should you drink tea or coffee for the most effective alertness?
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Which tea is best to replace coffee?
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Why does tea cause less caffeine crash than coffee?
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How much caffeine per day is safe?
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When should you drink tea or coffee for the most effective alertness?
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Which tea is best to replace coffee?
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Why does tea cause less caffeine crash than coffee?
