Tea or coffee: finding what suits you

Tea comes from Camellia sinensis leaves; coffee comes from the seeds of Coffea plants. They differ in flavour and preparation, but their caffeine is the same molecule. Switching to tea will not necessarily reduce your caffeine intake: several strong cups can add up to more than the coffee they replace.

Jin Jun Mei tea in a small tasting cup.
Photo: Difference engine · CC BY-SA 4.0

A cup of espresso.
Photo: Kritzolina · CC BY-SA 4.0

Compare real servings

EFSA examples are about 50 mg in 220 ml of black tea and 90 mg in 200 ml of filter coffee. These are guides, not measurements of your drinks. A large strong tea or several infusions can provide more caffeine than a small coffee. Check the seller’s information for café drinks.

Choose flavours you enjoy

Try Dian Hong for malty or cocoa notes, or shu pu-erh for woody and earthy flavours. Choose what you enjoy, while remembering that flavour does not predict how alert or comfortable you will feel. If you usually add milk or sugar, include them in the comparison.

Cut back gradually

If you drink coffee daily and want less stimulation, gradually replace your usual coffee with decaf, either by swapping whole servings or blending the two. Abruptly reducing your usual dose can cause headache and fatigue. Avoid making up for the switch with several long tea sessions.

Notice what changes

Record timing, quantity, sleep and discomfort. Theanine in tea does not guarantee freedom from anxiety, palpitations or an energy slump. Tea may also trigger heartburn. If problems persist, reduce total caffeine and discuss recurring symptoms with a clinician.

Questions and answers

Which is healthier?

There is no universal winner. Quantity, added sugar, tolerance and health matter. Associations with lower disease risk do not prove a drink treats illness or is necessary for everyone.

Can white tea or GABA tea replace evening coffee?

They still contain caffeine. Decaf or an infusion without caffeine-containing ingredients is a more dependable way to lower the evening dose. Check ingredients: mate and guarana contain caffeine.