Sip Smarter: Tea vs Coffee in Caffeine Content and Lasting Effect

circular connection
Jul 10
2 min read

Choosing your daily boost? Here's how tea and coffee stack up when it comes to caffeine, energy duration, and overall wellness, based on peer-reviewed scientific studies.

Two white cups sit on saucers; one holds tea, and the other holds coffee. They rest on a wooden table, creating a warm, inviting mood.

AI Image: OpenAI

How Long Does Caffeine Stay in the Body?

Caffeine in both tea and coffee is absorbed within 45 minutes, reaching peak blood concentration at 1–2 hours. Its effects, however, can persist far longer. The duration depends on caffeine’s half-life, which is the time it takes for half the amount of caffeine in the body to be broken down and eliminated.

In healthy adults, caffeine’s half-life typically ranges from 3 to 6 hours, though this can extend to up to 15 hours in individuals due to personal and lifestyle factors (such as pregnancy, use of oral contraceptives, or impaired liver function). For example, consuming 100 mg of caffeine could mean approximately 50 mg remains in the system of a healthy adult around 5 hours later.

Because of this lasting presence, a late-day coffee or tea may still impact alertness or sleep many hours later—especially in those with slower caffeine metabolism

Gentle Alertness or Quick Jolt?

Beverage	Caffeine per 240 ml	Approx. (mg/ml)
Coffee	100–135 mg (up to 200 mg)	0.42–0.56 (up to 0.83)
Black Tea	~47 mg	~0.20
Green/White Tea	14–61 mg	0.06–0.25

Coffee generally packs a strong and rapid caffeine spike, suited for quick alertness but more prone to jitters or energy crashes. Tea delivers a gentler lift. Studies show 14–61 mg per 6–8 oz cup via gas chromatography of various teas—a significantly lighter load. However, these values depend on factors such as leaf processing, steeping time, and water temperature, as confirmed by chromatographic analyses published in a peer-reviewed article.

Tea, especially green and white types, provides a more gradual energy lift. This smoother effect is partially attributed to the presence of L-theanine, an amino acid that promotes calm focus by modulating the stimulant effect of caffeine.

Tea VS Coffee: Which Brew Suits You Best?

Woman in a cozy armchair holding a gray mug, enjoying a hot drink by a bright window. She appears relaxed and content.

Image: Pexels/Andrea Piacquadio

Tea VS coffee:

Tea offers a moderate caffeine dose and gradual cognitive lift, ideal for sustained focus and anxiety-sensitive individuals. The combination of caffeine and L‑theanine further supports smoother mental performance.
Coffee delivers stronger stimulant effects and heightened physical and cognitive performance when needed—especially in the morning. However, higher caffeine levels can interfere with sleep and may cause jitters in sensitive individuals .

In the end, preference depends on your goals and rhythm: fast, powerful wakefulness or calm sustained clarity.

Final Take

Coffee delivers intense, fast-acting energy but may come with side effects and sleep disruption. Tea gives a milder, sustained lift, ideal for steady focus without the crash. Both peak around 1–2 hours, last several hours via half-life, and taper off gradually.

Choosing the right one depends on your energy needs, tolerance, and daily schedule.

Learn more about the health benefits of drinking coffee here!

First published: 04 Aug 2022

Last edited: 10 Jul 2025