When it comes to the world’s best refreshing drinks, coffee and tea definitely top the list. In the West, coffee reigns supreme, while in East Asia, tea holds an unshakable position. So, as the two heavy – hitters in the refreshing beverage world, which one is better?
Common Ground: Caffeine
Both coffee and tea contain caffeine1.
Caffeine is a xanthine alkaloid. Originally, nature “designed” it to protect plants by acting as an insecticide because it’s a powerful neurotoxin for bugs. But humans at the top of the food chain discovered its magic, and it became a go – to for a quick energy boost2.
For us, caffeine is a central nervous system stimulant that can provide short – term refreshment3.
The Complexity of Tea
Tea has another component similar to caffeine called theophylline4. It’s also a refreshing substance but is milder compared to caffeine. Moreover, tea contains theanine, a more gentle and long – lasting anti – fatigue ingredient5.
In simple terms, coffee’s refreshing power comes mainly from a single substance, caffeine. On the other hand, tea has a mix of “caffeine – like” substances such as caffeine, theophylline, theanine, and theobromine, making its effects more complex.
When to Choose Coffee or Tea
If you need a quick jolt of energy, a strong cup of coffee is often the choice. But if you prefer a gentle and long – lasting energy boost, tea might be more suitable.
Reasons for the Difference
One reason is the composition. Since tea has a more complex mix of substances, some start working earlier while others later. In contrast, coffee mainly relies on caffeine all at once. So, the refreshing effect of tea seems to be more spread out, making it feel milder and longer – lasting.
Concentration also matters. A typical 250ml cup of coffee like a latte or cappuccino contains about 116mg of caffeine6. When making tea at home, if you use 3 – 8g of black tea and brew it multiple times, you’ll only get around 60mg of caffeine7.
However, if you make tea like coffee, using tea powder to extract (like in Hong Kong – style milk tea), the “caffeine – like” substances in tea can be as powerful as those in coffee.
Summary: Choose coffee for a quick energy jolt, tea for a gentle, long – lasting one. Differences are due to composition and caffeine levels. Tea’s effect is more spread out, and it generally has less caffeine than coffee.
Variety and Refreshing Ability
Tea comes in far more varieties than coffee. Black tea has about twice as much caffeine as green tea8. That’s why Hong Kong – style milk tea, made from crushed black tea, is a real powerhouse for refreshment. So, with the right choice of tea and brewing method, tea can outshine coffee in terms of refreshment.
Who Should Choose What
For people who metabolize caffeine slowly and are prone to insomnia and nervousness, mild tea is a better option for a pick – me – up.
But if you’re good at metabolizing caffeine and have good sleep quality, a strong cup of coffee can be your short – term energy helper.
Health Benefits in Moderation
In moderate concentrations, both tea and coffee are generally good for health9.
The US Food and Drug Administration recommends a daily caffeine intake of no more than 400mg, which is about three and a half 236ml lattes or eight 200ml black tea bags10.
Usually, it’s not easy to exceed this limit. But beware of sugary coffee like instant coffee with creamer and sugar or caramel lattes, as sugary drinks are often bad for health11.
And don’t assume that all milk teas are healthy just because tea is; most commercial milk teas with creamer and sugar are unhealthy12.
Some Extra Knowledge
Many people worry that coffee or tea might stain their teeth. But just like how they stain white porcelain cups, when the concentration isn’t too high, the stains can be easily brushed off.
However, if you drink very strong coffee or tea every day and don’t brush your teeth properly, you’ll likely end up with yellow teeth over time13.
Also read:
Relationship between Theophylline and Caffeine
Caffeine, theobromine (which is toxic to dogs), and theophylline all belong to the methylxanthine alkaloid family. Structurally, the latter two have one less methyl group than caffeine, and their stimulating effects on the human body are milder14.
Coffee only contains caffeine (about 1% – 2% of the dry weight of coffee beans), and cocoa beans are mainly composed of theobromine. But tea is an exception. Although theophylline is named after tea, its and theobromine’s content in tea is negligible compared to caffeine15.
So, the claim that “tea is less refreshing than coffee because it mainly contains theophylline instead of caffeine” is baseless.
Is Tea More Likely to Make You Excited?
Although the caffeine content in dry tea is higher than that in coffee beans, when comparing a cup of brewed tea and coffee, the picture is different.
The Specialty Coffee Association of America (SCAA) recommends using 8.25g of coffee beans for 150mL of water, while a typical tea bag contains only about 2g of dry tea16.
Also, Chinese people have the habit of brewing tea multiple times. For example, fresh green tea can be brewed at least three times, and black tea, oolong tea, and Pu – er tea can withstand more than ten brews.
So, even if you drink many cups of tea in a day without changing the tea leaves, your caffeine intake is equivalent to just one cup.
The Relationship between Theanine, Polyphenols, and Caffeine
Theanine and polyphenols in tea affect the stimulating effect of caffeine17.
Theanine is a water – soluble free amino acid unique to tea. It can cross the blood – brain barrier, relieve stress and tension, relax the body and mind, improve cognitive ability, and enhance sleep quality18.
Research has found that theanine can counteract some of the blood – pressure – raising effects of caffeine and reduce physical discomfort19. Moreover, it has a synergistic effect with caffeine, enhancing attention and improving reaction speed and accuracy in behavioral tests20.
That’s why after drinking tea, people usually feel alert and calm rather than overly excited like after a cup of coffee.
Polyphenols can react with some caffeine to form a bound state, delaying its absorption and reducing its utilization efficiency by the body21.
In deeply fermented Pu – er ripe tea and some dark teas oxidized by microorganisms, the proportion of bound caffeine can reach about 20%, while in unoxidized and unfermented green tea, it’s less than 2%22. This explains why some people think green tea is refreshing while Pu – er tea is calming.
Low – Caffeine Tea Options
The caffeine content in finished tea is mainly determined by the biochemical quality of fresh tea leaves23. Factors influencing the caffeine content in fresh leaves include the tea tree variety (Assam varieties have higher content than Chinese varieties, and there are also significant differences among different varieties of the same type), the picking part (tender leaves have more caffeine than coarse ones), the picking time (summer and autumn teas have more than spring teas), and the growing environment.
To get a cup of tea with lower caffeine content, you can use less tea, a lower water temperature, and a shorter brewing time, or discard the first few brews. However, you’ll also lose some flavor and nutrients like polyphenols and theanine. For healthy adults who mainly get their caffeine from tea, there’s no need to worry too much.
Based on the generally accepted safe daily intake of 400mg, 10 – 20g of tea is relatively safe24. But for children, teenagers, or pregnant women who need to control caffeine intake, decaffeinated tea or herbal and fruit teas are better choices.
Comparing the Refreshing Effects
Coffee’s refreshing power comes from caffeine, and the caffeine in tea is also called theophylline. Since they have similar chemical structures, their refreshing effects aren’t very different25.
However, the difference in their caffeine content plays a big role. A regular cup of coffee has at least 80mg of caffeine, and some can have up to 150mg. In a 240ml cup of regular black tea, the theophylline content is about 40 – 50mg on average26. Clearly, coffee has a much higher caffeine content, so tea’s refreshing effect is more gentle.
The brewing method also affects the refreshing effect. When brewing tea, caffeine slowly seeps out of the leaves. So, you won’t feel immediately alert after drinking tea, but the effect lasts longer. Coffee, on the other hand, is made by grinding coffee beans into powder and then brewing with hot water. This makes the caffeine release quickly, so the refreshing effect comes on fast but doesn’t last long.
Frequently Asked Questions
How much caffeine is safe to consume daily?
The US Food and Drug Administration recommends a daily caffeine intake of no more than 400mg. That’s about three and a half 236ml lattes or eight 200ml black tea bags27.
Is tea or coffee better for long – term use?
It depends on your body. If you’re sensitive to caffeine, tea is a better long – term option because of its milder effect. If you can tolerate caffeine well and need a quick boost, coffee can be a good choice [based on the composition analysis in the article].
Can I reduce the caffeine in tea?
Yes, you can use less tea, a lower water temperature, and a shorter brewing time, or discard the first few brews. But you’ll also lose some flavor and nutrients.
Does tea or coffee cause teeth staining?
When the concentration is not high, the stains can be easily brushed off. But long – term consumption of very strong coffee or tea without proper teeth cleaning can lead to yellow teeth.
Bottom Line
Both tea and coffee have their unique refreshing qualities. Coffee offers a quick and strong boost, while tea provides a more gentle and long – lasting effect. When choosing between them, consider your caffeine metabolism, sleep quality, and personal preferences.
Remember, moderation is key for a healthy intake of both beverages. And it’s always a good idea to develop healthy lifestyle habits instead of relying too much on caffeine for energy.
Trusted source
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372 ↩︎
- https://medlineplus.gov/caffeine.html ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8202818/ ↩︎
- https://www.ncbi.nlm.nih.gov/books/NBK507021/ ↩︎
- https://www.tandfonline.com/doi/abs/10.3109/09637486.2011.629180 ↩︎
- https://coffeeabout.com/coffee-caffeine-content/ ↩︎
- https://www.healthline.com/nutrition/caffeine-in-tea-vs-coffee ↩︎
- https://www.goodrx.com/well-being/diet-nutrition/caffeine-in-green-tea-vs-black-tea ↩︎
- https://www.health.harvard.edu/staying-healthy/which-is-healthier-coffee-or-tea ↩︎
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678 ↩︎
- Miller C, Braunack‐Mayer A, Wakefield M, et al. “When we were young, it really was a treat; now sugar is just the norm every day”—A qualitative study of parents’ and young adults’ perceptions and consumption of sugary drinks[J]. Health Promotion Journal of Australia, 2020, 31(1): 47-57. https://onlinelibrary.wiley.com/doi/abs/10.1002/hpja.257 ↩︎
- https://www.coffeescience.org/impact-milk-in-coffee-good-bad/ ↩︎
- https://www.healthline.com/health/dental-and-oral-health/what-does-coffee-do-to-your-teeth ↩︎
- https://www.ncbi.nlm.nih.gov/books/NBK507021/ ↩︎
- https://www.healthline.com/nutrition/stimulants-in-tea ↩︎
- https://mtpak.coffee/2021/05/coffee-roasting-basics-guide-to-cupping/ ↩︎
- https://www.sciencedirect.com/science/article/pii/S0981942822002947 ↩︎
- https://www.webmd.com/vitamins/ai/ingredientmono-1053/theanine ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3518171/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/18006208/ ↩︎
- Rubio L, Macia A, Motilva M J. Impact of various factors on pharmacokinetics of bioactive polyphenols: an overview[J]. Current drug metabolism, 2014, 15(1): 62-76. https://www.ingentaconnect.com/content/ben/cdm/2014/00000015/00000001/art00008 ↩︎
- 王腾飞.发酵对普洱茶中游离咖啡因含量的影响[J].中国生物制品学杂志,2013,(4):509-511. ↩︎
- https://www.sciencedirect.com/science/article/pii/S1043661811000570 ↩︎
- https://www.webmd.com/vitamins/ai/ingredientmono-997/black-tea ↩︎
- https://pubmed.ncbi.nlm.nih.gov/10796190/ ↩︎
- https://driftaway.coffee/is-there-more-caffeine-in-coffee-or-tea/ ↩︎
- https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much ↩︎
