It is undeniable that the popularity of caffeinated drinks has skyrocketed in recent days. It is consumed by almost 80 percent of the world’s population and 90 percent in the US daily. Caffeine is known to be a stimulant that enhances alertness, boosts our energy levels, and helps us stay awake from sleepless nights. One of the most obvious sources of caffeine that many people know of is coffee, for instance, brews, lattes, espresso, and more.
However, there are various sources of caffeine besides coffee, which is good news for those who cannot bear a sip of coffee. Caffeine can be found in up to 60 plants and seeds worldwide, especially in tea. Tea leaves are known to contain caffeine content, even higher than coffee beans. Thus, when you drink green tea, black tea, or any type of tea, you absorb caffeine content.
Even though caffeine can be found in various origins, the caffeine content differs accordingly. For instance, despite both tea and coffee containing caffeine, the amount varies according to each type of tea and coffee beans, which should be considered which suits your preferences more.
Caffeine in Tea
As mentioned above, caffeine exists in various natural plant species, and tea leaves are one of them. It is well known that tea leaves from the Camellia Sinensis plants, which are used to make green and black tea, contain caffeine. Hence, it is safe to say that caffeine in tea comes naturally. However, the amount of caffeine in tea varies according to various factors, including types of tea leaves, the amount of tea, and the time and temperature used to make the tea.
Variety of Tea
As noted that different types of tea contain different amounts of caffeine, it is essential to know each type to understand which has more caffeine or suits you more.
White Tea
White tea refers to a type of tea that is unprocessed or a little bit processed. Its name comes from the term white down because it is harvested early, even before the leaves open fully, during the new growth of the young buds still covered with white hairs. Thus, farmers would harvest and pick the young buds and then dry them naturally or under minimal heat to avoid oxidation.
There is minimal oxidation, so it has a lesser bitter taste, resulting in an elegant flavor and aroma. Additionally, as it is made from early harvested buds, it contains less caffeine than other kinds of tea. An 8-ounces fluid cup of tea contains roughly 10 to 15 milligrams caffeine.
Green Tea
Another famous type of tea is no other than green tea. Like white tea, green tea is a type of tea that is less processed and is prevented from oxidation. It originates in China and Japan and is derived from the Camellia sinensis bush. After harvesting and picking green tea leaves, it is proceeded to the drying process immediately to avoid any interface with oxygen.
It is undoubtedly enjoyed by many people worldwide, and it is recommended to drink it during the afternoon. Many people would drink it occasionally as it is also used in events or festivals. Moreover, it contains various benefits, including making your skin younger with antioxidants. It has a relatively higher caffeine content than white tea, as one cup of green tea contains approximately 15 to 30 milligrams of caffeine.
Oolong Tea
Oolong tea is also famous, especially for those who like milk tea; you may have at least once ordered an oolong milk tea at your local boba shop. Unlike the two teas mentioned above, oolong tea is oxidized up to 80 percent. It would go through several rolling and oxidizing processes repeatedly. For instance, after harvesting, the leaves are rolled and kept still to oxidize for a few hours, which creates a layer and a beautiful aroma. It is favorable among many people due to its rich, flavorful yet smooth taste. A cup of oolong tea contains about 30 to 45 milligrams of caffeine.
Black Tea
Black tea has the strongest and richest flavor among all the teas mentioned above because it has gone through a fuller process of oxidation, and the steps are completed in one day. Due to the fuller rolling oxidation process, it has more caffeine content than other types of tea. For example, one cup of black tea has 60 to 75 milligrams of caffeine.
Matcha
Matcha refers to powder that is made from green tea. After harvesting, the green tea leaves are processed, dried, and ground into powders. It is mixed with hot water instead of a foam to drink. You can also add milk or cream according to your preference. What to note is that it has a bitter taste compared to regular green tea, thus having more caffeine content. For instance, an 8-ounces fluid cup of matcha contains 60 to 80 milligrams of caffeine.
Caffeine in Coffee
It is common to know that coffee contains caffeine content. The caffeine is absorbed from the coffee beans as, on average, one 8-ounces cup of coffee includes roughly 95 milligram of caffeine. Each coffee bean has around 1 to 2 percent of caffeine. However, the caffeine content varies according to the beans type, amount, preparation method, and more.
Variety of Coffee
Decaf coffee
Let’s start the list with the coffee type with the least caffeine content. Decaf coffee refers to coffee in which the caffeine content in the original coffee beans has been extracted using different methods. Thus, decaf coffee only has around 3 percent caffeine left from the actual amount. A regular cup of decaf coffee has approximately 3 to 4 milligrams caffeine content.
Instant coffee
Many people widely consume instant coffee, especially those who do not have time to brew or drip their coffee in the morning. It is fast and easy to make; with just a pack of coffee powder and boiling water, you can have a delicious cup of coffee to start your day. Instant coffee is made from coffee beans that go through the grounding and roasting process into powder or small grinds. One regular cup of instant coffee includes about 62 milligrams caffeine content.
Espresso
If you are a coffee lover, then espresso may be familiar. It is a coffee made by exerting boiling water at high pressure onto coffee grounds. It has a pleasant aroma and a dark, rich, bitter flavor. It is served in shots; for instance, a single shot of espresso contains 60 to 80 milligrams of caffeine, and a double shot contains roughly 125 milligrams of caffeine.
Brewed Coffee
Brew coffee is simply pouring hot or boiling water into coffee grounds using coffee filters. The water would go through the coffee grounds resulting in a pleasant taste and delegate aroma. For instance, a regular brewed coffee normally contains roughly 95 milligrams caffeine content. It can be served as cold brewed coffee, in which the coffee beans are soaked in room temperature water for a few hours before mixing it with hot water while one cup of cold brewed coffee has up to 200 milligrams.
Differences Between Caffeine in Tea and Coffee
After having the caffeine content in various teas and coffees, it is safe to say that tea contains less caffeine than coffee. Apparently, one cup of white tea contains roughly 15 milligrams of caffeine, while an instant coffee- one of the least caffeinated coffee contains about 60 milligrams. The higher caffeinated tea is matcha which has about 90 milligrams, even less than regular brewed coffee.
Benefits of Caffeine in Tea and Coffee
Despite being two different drinks, they both contain caffeine that shares mutual benefits. Firstly, caffeine boosts energy levels, increases alertness, and keeps you focused longer during the day. Additionally, tea and coffee are known to help the diet as they increase metabolism and burn fat. Not to mention, tea contains various antioxidants that protect your skin cells and make you look younger. Moreover, caffeine helps protect you from multiple diseases and cancer, including heart, brain, and skin cancer, and helps prevent type 2 diabetes.
How Much Caffeine is Safe?
As you may have noticed, caffeine offers various benefits but only when consumed moderately. A healthy adult can only safely endure 400 milligrams of caffeine without any side effects. Thus, it is recommended that you should limit your caffeine intake to no more than 400 milligrams per day. Moreover, children and pregnant women should avoid drinking too much caffeine. However, they can try drinking tea or decaf coffee for the daily caffeine intake for the benefits.
Conclusion
In conclusion, there is not much difference between the caffeine in tea and coffee except that coffee naturally contains more caffeine than tea. The caffeine content in tea and coffee vary widely due to the types of tea leaves or coffee beans, the number of leaves or beans, and the preparation process, including water, temperature, and more. Both tea and coffee offer various benefits but should be limited to a moderate amount to avoid unwanted side effects.