Tea vs Coffee: Which Beverage Is Truly “Better” for Your Morning Caffeine Boost?

Let’s face it—whether you’re Team Coffee or Team Tea, you’ve probably got strong opinions (and maybe a favorite mug to match). But when it comes to your wellbeing, is one really “better” for you than the other? Both drinks come with impressive (and beloved) perks and a few potential pitfalls. So, before you pour your next cup, let’s break down the science behind the sips and settle this age-old debate once and for all.

Coffee and tea are more alike than you think

Both beverages are packed with polyphenols—plant compounds with antioxidant and anti-inflammatory properties, says dietitian May Zhu, MBA, RDN, founder of Nutrition Happens. 

Regular sips of coffee or tea have been linked to a lower risk of chronic conditions like heart disease, stroke, and type 2 diabetes, Zhu says. “They may also support brain health, thanks to their caffeine and antioxidant content,” she adds.

What sets coffee apart

Coffee delivers a bigger caffeine kick, which can sharpen focus, enhance physical performance, and support metabolism. It’s also rich in chlorogenic acids—unique antioxidants tied to better brain and liver health, Zhu says. 

While tea has its own antioxidant lineup, coffee offers a different polyphenol profile that's more common in Western diets, she adds.

Where tea wins

Tea brings something coffee doesn’t: L-theanine¹. This amino acid promotes calm focus and helps lower stress—especially in green and white teas, Zhu says. Some varieties, like chamomile, even soothe digestion or help with sleep, she says. 

Plus, herbal teas are caffeine-free and hydrating, giving tea the edge for those watching their stimulant intake.

Are some antioxidants easier to absorb?

Sort of. Green tea contains EGCG², a powerful antioxidant, but it can be tricky for the body to absorb fully due to its sensitivity to heat and pH, Zhu says. On the other hand, coffee’s chlorogenic acids are more bioavailable³, she says. 

Pro tip: “Pairing either drink with food (or a bit of fat) can help enhance antioxidant absorption,” Zhu adds.

But what about the caffeine?

Caffeine intake depends on the person. For some, moderate caffeine can improve mood, energy, and alertness, Zhu says. For others, even a little caffeine can be too much, leading to jitters, anxiety, or digestive discomfort. “The FDA considers up to 400 mg per day safe for most adults,” but tolerance is personal, she says. For reference, coffee contains about 95 mg per cup vs. 30 to 50 mg in tea.

For some—especially in strong black or matcha teas—tea jitters can be real, too, Zhu says. But thanks to L-theanine, which helps balance caffeine’s effects, tea often provides a smoother energy boost without the sharp highs and crashes of coffee, she says. That said, everyone reacts differently, and overdoing tea can still lead to jitters, especially if you’re sensitive to caffeine.

Sipping too much coffee *or* tea—especially highly caffeinated or concentrated versions—can cause sleep issues, rapid heartbeat, or gut trouble, Zhu says. Coffee’s acidity can be especially irritating to sensitive stomachs, while super-concentrated teas (like detox blends) might strain your liver and kidneys or interact with medications, she adds. 

All this to say, “moderation is key” whether you prefer a cup of joe or a spot of tea, Zhu says.

So, does tea or coffee “win”?

There’s no one-size-fits-all answer. Coffee may better support energy and metabolism; tea tends to shine for stress relief and hydration, Zhu says. The right choice depends on your wellness goals, caffeine tolerance, and personal preference, she says.

“Both can be part of a healthy diet,” Zhu says. Just keep in mind: What you add to your cup matters just as much. Sugary coffee drinks and tea lattes can outweigh the benefits. And timing is everything—caffeine too late in the day can mess with sleep, she says. 

Lastly, if you’re pregnant, nursing, or managing a health condition, check in with a healthcare provider about your ideal intake, Zhu adds.