Tea vs. Coffee: Is One Better For You? Health & Longevity Experts Weigh In

For centuries, coffee and tea have been mainstays in the morning rituals of millions around the globe. In fact, it’s believed that coffee cultivation1 originated in the 14th century, whereas the history of tea2 can be traced back over 3,000 years.

Today, with so many variations of coffee and tea to choose from—ranging from blue morning matchas to collagen cinnamon roll lattes—there are more ways than ever to get your fix.

Some research suggests that there may be a connection between coffee consumption and body weight. In fact, an analysis of 12 studies reported that higher coffee intake5 was linked to lower body fat, especially in men. Another study found that women who drank more cups of coffee6 each day had significantly less body fat than those who consumed low amounts.

According to Kelly Jones, M.S., R.D., CSSD, a performance dietitian to pros and everyday athletes, coffee can increase focus and reduce perceived exertion during exercise. “For this reason, it may help individuals reach fitness goals by becoming more engaged in their training sessions,” she explains.

There are many different types of tea to choose from—including green, black, white, oolong, raspberry leaf, and Pu-erh tea—all of which come from the Camellia sinensis plant and have minute differences in the ways that they’re harvested and processed.

Tea is jam-packed with disease-fighting antioxidants13, including tannins and catechins, which are responsible for many of the potential benefits of tea. For example, epigallocatechin gallate—one of the main antioxidants found in green tea—has been shown to combat cancer cells14, promote brain function, and protect against an array of health issues.

If heart health is your goal, consider brewing up a cup of hot tea. A 2021 review concluded that two cups of tea per day is the sweet spot, which can provide the amount of flavonoids15 (aka antioxidants) needed to decrease the risk of heart disease and slow its progression.

Though tea contains a fraction of the amount of caffeine found in coffee, it can still offer several powerful benefits for brain function and focus. This is because it pairs caffeine with L-theanine, an amino acid found in tea with natural calming effects that can help balance out the caffeine buzz.

According to one study, combining caffeine with L-theanine enhanced alertness17, memory, and attention. Plus, L-theanine also increased relaxation by easing caffeine-induced arousal.

Although coffee and most types of tea contain caffeine, the exact amount can vary depending on several factors, including the specific type and brew.

Coffee is well-known for its caffeine content, making it particularly popular for early mornings when energy levels are low. One cup of a typical, breakfast blend18 brew provides nearly 92 mg of caffeine.

Meanwhile, a single shot19 of espresso and a packet of instant coffee20 both contain about 63 mg.

While the exact amount of caffeine can vary depending on the specific type of tea you’re sipping, it generally contains a much lower amount than coffee.

For example, a cup of green tea21 contains around 29 mg of caffeine, while the amount of caffeine in black tea22 is closer to 47 mg per cup.

While there are a number of factors that likely contribute to their long lifespan, coffee and tea might be one piece of the puzzle. “Except for the Adventists, people in Blue Zones drink coffee and/or teas every day of their adult lives,” says Buettner.

“In Nicoya, Costa Rica, Sardinia, Italy, and Ikaria, Greece, people live statistically longest. And they all drink coffee,” he explains. However, the benefits of coffee may not be the same across the board, and it’s unlikely that downing a sugar-filled frappuccino is likely to offer the same health perks as a cup of plain coffee.

According to Buettner, people in Ikaria opt for Turkish-style coffee from finely ground beans, which is unfiltered and may contain higher levels of certain beneficial polyphenols found in coffee. Meanwhile, he notes that people in Costa Rica take their coffee hot-brewed and black.

Tea is also a staple in many of these long-living populations. “Okinawa has produced the longest-lived population of humankind and people there drink green tea all day long,” he says. He also points out that people in Ikaria regularly drink oregano, sage, and rosemary teas, which boast anti-inflammatory, antioxidant23, and blood pressure-lowering properties24.

Scientific studies comparing the benefits of tea vs. coffee also show some overlap. A 2022 review found that both coffee and green tea were associated with a lower risk of premature death25 and dying from heart disease, though only coffee was tied to a lower risk of death from cancer.

While there may be situations here and there where you might want to go for green or black tea vs. coffee, there’s no need to stick to one or the other altogether. In fact, you can enjoy both beverages as part of a balanced diet to take advantage of the unique benefits offered by each.

However, keep in mind that you shouldn’t go overboard, as too much caffeine can be harmful to health. According to the Food and Drug Administration28, it’s best to cap your caffeine intake at around 400 mg, which translates to around four cups of coffee or 10 cups of tea per day.