Coffee vs. Tea: Which Is Better for Your Health?

June 25, 2026

Many people enjoy drinking a cup of hot coffee or tea in the morning to help wake them up and start their day, and studies have suggested that moderate consumption of coffee and tea can be good for your health.

But is one healthier than the other? University Hospitals registered dietitian nutritionist Jennifer Miavitz, MS, RDN, breaks down the benefits – and potential risks – of both coffee and tea to find out.

The Benefits and Risks of Caffeine

Miavitz says a healthy adult can safely consume up to 400 mg of caffeine daily. In fact, low to moderate caffeine consumption is associated with health benefits such as improved cognition, memory and brain function. It can also help improve motor and respiratory function and can help enhance endurance and performance while exercising.

But too much caffeine can cause side effects, ranging from unpleasant to more severe. These include jitteriness, anxiety, sleep disturbances, increased heart rate and palpitations, increase in blood pressure, upset stomach and headache. Some people are more sensitive to the effects of caffeine and may experience side effects after consuming lower amounts.

Caffeine Levels

In general, coffee has higher amounts of caffeine than tea. However, caffeine amounts vary depending on the type of bean, and roasting and brewing methods. Average caffeine amounts in coffee and tea options include:

Brewed regular coffee (8 ounces) ~ 96 mg
Instant coffee (8 oz.) ~ 62 mg
Shot of espresso: ~ 63 mg
Black tea (8 oz.) ~ 48 mg
Green tea (8 oz.) ~ 29 mg

The brewing method does not impact caffeine levels for coffee; however, the roasting time of the coffee beans does. Lighter roast coffees have a higher caffeine content compared to dark roast coffee.

With tea, a longer steep or brew time will increase the overall caffeine content. Typically, a higher water temperature will promote quicker caffeine extraction as well. Cold water may extract up to 50 percent less caffeine compared to hot water.

Miavitz says that “decaffeinated” coffee and tea are not completely caffeine free, though levels are much lower than regular coffee and tea. Decaf coffee contains 2–10 mg per 8-ounce serving and a shot of decaf espresso contains about 0.3 mg. Most herbal teas, which are not made from traditional tea leaves, are naturally caffeine-free. Varieties include chamomile, rooibos, ginger, spearmint and hibiscus.

Antioxidants and Disease Prevention

Coffee contains antioxidants such as polyphenols, flavonoids and carotenoids. Antioxidants are compounds that help protect against free radicals in the body, which can damage cells. The antioxidants found in coffee may help protect from oxidative stress and prevent certain conditions such as type 2 diabetes, certain cancers and cardiovascular disease.

Tea also contains antioxidants such as polyphenols and flavonoids, with green tea generally containing the highest levels of antioxidants. Herbal teas can also contain powerful antioxidants and anti-inflammatory compounds.

Data shows there may be a correlation between coffee and/or tea intake and lower rates of neurological disease and certain types of cancers such as liver, colon and rectal cancers. However, this correlation does not necessarily mean that coffee and tea can prevent these diseases. Miavitz notes.

Drug Interactions

While generally safe, Miavitz says there is the potential for coffee and tea to cause interactions with some medications. For instance, caffeine can interact with certain medications, reducing their effectiveness or causing unwanted side effects.

Another example is the presence of vitamin K in green tea, which can significantly interact with the anticoagulant medication warfarin. This drug is often prescribed to help prevent dangerous blood clots, and consuming large amounts of green tea while on warfarin may make the medication less effective.

Miavitz advises talking to your doctor or pharmacist if you have concerns about these or any other potential drug interactions.

Tea and Microplastics

There’s a growing concern about microplastics and nanoplastics contamination in our food and environment. Tea in particular has come under scrutiny due to teabags that can leech microplastics into brewed tea while steeping. One way to significantly reduce your exposure is to switch to loose-leaf tea and use a glass, ceramic or stainless steel infuser.

Beware Added Sugar and Cream

While plain coffee and tea can be healthy beverages, what you add to your coffee or tea can increase your calorie, fat and sugar intake, which can increase the risk of negative health consequences such as weight gain and cardiovascular disease.

“One of the most significant sources of excess calories and added sugar comes from the beverages we consume,” says Miavitz.

For example, one teaspoon of sugar contains 16 calories; a flavored syrup may contain 10-20 calories per pump, and heavy cream can add approximately 100 calories per 2 tablespoons. A Starbucks coffee drink can easily top 300 calories and 30 grams of sugar.

“We can drink excess calories and added sugars very quickly,” says Miavitz. “Changing to healthier alternatives, such as fat-free milk or a dairy alternative, natural sweeteners or spices such as cinnamon or nutmeg, can help eliminate or greatly reduce this.”

Coffee vs. Tea: The Bottom Line

Both coffee and tea provide health benefits and in general, one is not healthier than the other, says Miavitz. As long as you are keeping your caffeine consumption to a reasonable amount, ensuring there are no drug interactions or other negative health effects, and are aware of any added sugar and calories, coffee and tea can be a healthy part of your diet.

“From my standpoint, it depends on personal preference, how you respond to drinking coffee or tea, and which beverage best supports your individual health goals,” says Miavitz.