Is tea really healthier than coffee?

October 1, 2025 •

4 min read

According to a recent UK Biobank study, a balanced intake of both coffee and tea, alongside water, was linked to a lower overall mortality risk. But when it comes down to a one-on-one comparison, the question persists: is tea really healthier than coffee? The answer is more complex than you might think and depends heavily on individual factors and preferences.

Quick Summary

This article examines the health benefits and drawbacks of coffee and tea, comparing their caffeine content, antioxidant profiles, and unique bioactive compounds. It provides a balanced look at the scientific evidence to help individuals determine the best beverage choice for their personal health goals.

Key Points

Caffeine Content and Effects: Coffee contains significantly more caffeine per cup, delivering a rapid, intense energy boost. Tea has a lower caffeine level, combined with L-theanine, which promotes a calmer, more focused and sustained alertness.
Antioxidant Profiles: Both beverages are rich in antioxidants, but of different types. Coffee contains high levels of chlorogenic acids, while tea (especially green and black) provides catechins and theaflavins, respectively.
Cardiovascular Benefits: Moderate consumption of both coffee and tea is linked to a lower risk of heart disease, stroke, and type 2 diabetes. The method of preparation matters for coffee, as unfiltered brews can affect cholesterol.
Cognitive Performance: Caffeine in both drinks can enhance alertness and cognitive function. Tea's L-theanine contributes to a unique state of 'calm alertness,' and some studies suggest it may be more effective for sustained focus.
The 'Healthier' Choice is Personal: The best option depends on individual caffeine sensitivity and health goals. For those sensitive to caffeine, tea is generally a better choice. For others, the health benefits of moderate intake are comparable.
Preparation is Key: For maximum health benefits, both coffee and tea should be consumed black or with minimal, healthy additions. Excessive sugar and cream can counteract their positive effects.

For centuries, coffee and tea have served as the world's most popular beverages after water. Both offer much more than just a morning ritual or an afternoon pick-me-up; they contain hundreds of bioactive compounds linked to a variety of impressive health benefits. However, the notion that one is definitively 'healthier' is a topic of extensive debate, with science suggesting that the best choice depends on a person's genetics, tolerance, and health objectives.

The Caffeine Conundrum

One of the most significant differences between coffee and tea is their caffeine content. While the stimulating effects of caffeine are well-known, how that caffeine is delivered and its accompanying compounds can lead to different experiences.

Coffee's Potent Kick

A standard 8-ounce cup of brewed coffee typically contains around 95–200 mg of caffeine.
Its quick absorption provides a fast energy boost within 15–45 minutes.
This quick jolt can be a powerful aid for alertness and concentration, but high doses can lead to side effects like anxiety, jitters, and sleep disruption in sensitive individuals.

Tea's Gentle Lift

An 8-ounce cup of black tea contains about 25–48 mg of caffeine, with green tea having even less.
Tea also contains L-theanine, an amino acid known for its calming properties. L-theanine works synergistically with caffeine to provide a state of focused, calm alertness, without the intense peak and crash associated with high coffee consumption.
The combination of L-theanine and caffeine results in a more gradual, sustained energy release that lasts longer than the typical coffee peak.

A Battle of Antioxidants

Both beverages are lauded for their high antioxidant levels, which combat cell-damaging free radicals and reduce chronic inflammation. However, the specific types of antioxidants differ, offering unique protective properties.

Coffee's Chlorogenic Acids

Coffee is rich in polyphenols like chlorogenic acids, which have potent antioxidant effects.
These compounds have been studied for their potential role in improving insulin sensitivity and blood sugar control.
Research suggests that coffee has significantly more polyphenols than green tea, and green tea has more than black tea.

Tea's Diverse Polyphenols

Green tea is exceptionally high in catechins, particularly epigallocatechin gallate (EGCG), which has been linked to anti-cancer and heart-protective properties.
Black tea, which undergoes oxidation, contains beneficial polyphenols called theaflavins, which have antioxidant and anti-inflammatory effects.
Herbal teas, while typically caffeine-free, also offer unique antioxidants and other compounds that can promote specific benefits, such as relaxation or immune support.

Specific Health Benefits and Considerations

The vast body of research on these two drinks reveals that each offers a unique set of potential health advantages. Factors like genetics, consumption levels, and preparation methods influence these effects.

Heart and Metabolic Health

Coffee: Moderate consumption is linked to a lower risk of heart disease, stroke, and type 2 diabetes. However, unfiltered coffee (e.g., French press) contains cafestol, which can raise LDL ('bad') cholesterol.
Tea: Also associated with a reduced risk of heart disease, stroke, and type 2 diabetes. Green tea, in particular, may help lower blood pressure.

Brain Health and Cognition

Coffee: Contains caffeine, which can improve alertness and memory. Some research links moderate coffee intake to a lower risk of cognitive decline.
Tea: L-theanine in tea promotes a calm, focused state, and studies suggest both moderate and high tea intake can be associated with slower cognitive decline. Green tea consumption has also been associated with fewer cerebral white matter lesions.

Liver and Gut Health

Coffee: Regular consumption is linked to a lower risk of liver diseases, including fatty liver disease and liver cancer.
Tea: Contains polyphenols that can benefit the gut microbiome by feeding beneficial bacteria.

Additives and Preparation Matter

It's important to remember that the health benefits discussed relate to the pure beverages. The addition of sugar, syrups, and high-fat dairy products can negate many of these positive effects. For maximum benefits, aim for your beverage black or with minimal, healthy additions.

Comparison: Coffee vs. Tea at a Glance


Feature	Coffee	Tea	Winner	Notes
Caffeine Level	High (95–200mg/cup)	Low-to-Moderate (25–48mg/cup)	Tea	Better for caffeine-sensitive individuals or those prone to anxiety.
Caffeine Delivery	Rapid, potentially causing jitters	Slow, prolonged, thanks to L-theanine	Tea	Provides a calm, focused alertness.
Antioxidants	Rich in chlorogenic acids	Rich in catechins (green) and theaflavins (black)	Tie	Both offer unique and potent antioxidant profiles.
Heart Health	Linked to reduced risk of CVD and stroke	Linked to reduced risk of CVD and stroke	Tie	Benefits observed with moderate intake of both.
Brain Health	May slow cognitive decline	May slow cognitive decline; L-theanine aids focus	Tea	The calm-alertness effect is a distinct advantage.
Potential Risks	High intake can cause anxiety, sleep issues; Unfiltered can raise cholesterol.	High intake may cause headaches in some.	Tie	Risks are largely dose-dependent for caffeinated options.
Digestive Health	Can support liver health.	Supports a healthy gut microbiome.	Tie	Different mechanisms, but both beneficial.

Conclusion: Personal Preference is Key

Ultimately, there is no single verdict on whether tea is 'really healthier than coffee' because the best choice is highly individualized. For a rapid, high-intensity energy boost, coffee may be your ideal beverage. If you prefer a more sustained, calming focus without the jitters, tea is the superior option, especially for those sensitive to caffeine. The good news is that both are potent sources of beneficial antioxidants and can be part of a healthy diet in moderation. Incorporating both drinks into your routine might even offer the most comprehensive benefits, as some studies suggest a balanced intake is most advantageous. The most important factor is listening to your body and avoiding unhealthy additives to maximize the health-promoting properties of your chosen brew.

Learn more about bioactive compounds and their benefits on the Harvard Health website.

Frequently Asked Questions

Yes, for many people, especially those sensitive to caffeine, consuming coffee or tea too late in the day can interfere with sleep. Coffee's higher caffeine content and faster absorption make it more likely to cause sleep disruption than tea. For those concerned about sleep, opting for decaffeinated versions or herbal teas is a good alternative.

Yes, the brewing method can affect coffee's health impact. For instance, unfiltered coffee, like that made with a French press, contains compounds that can increase LDL ('bad') cholesterol levels. Filtered coffee removes most of these compounds, making it a potentially healthier choice for cholesterol levels.

Tea is often the better choice for those prone to anxiety. Its L-theanine content promotes a relaxing effect that counteracts the jitteriness that can sometimes be caused by caffeine. Coffee's higher caffeine content can increase anxiety and heart rate in some individuals.

Green tea is particularly noted for its high concentration of catechins, a potent type of antioxidant. Black tea, which is oxidized, develops different types of antioxidants called theaflavins. While both are rich in antioxidants, the specific compounds and their concentrations differ based on processing.

Yes, decaffeinated coffee and tea still contain a significant portion of the beneficial antioxidants and polyphenols found in their caffeinated counterparts. The process of decaffeination removes most of the caffeine but preserves many of the health-promoting compounds.

Both coffee and tea may aid in weight management by slightly increasing metabolic rate and potentially suppressing appetite. Some research suggests green tea might have a slight edge due to specific compounds like EGCG that can support fat breakdown. However, the effect is modest and depends on avoiding high-calorie additions.

While individual tolerance varies, many studies point to moderate consumption (e.g., 2–5 cups of coffee or several cups of tea per day) as being linked to the most significant health benefits. A recent study specifically highlighted a combined intake of around 7–8 total drinks of coffee, tea, and water per day for the lowest mortality risk.