Quick answer: A mug of tea contains about 75mg of caffeine, according to the NHS. A mug of instant coffee has about 100mg and a mug of filter coffee about 140mg, so tea usually has less caffeine than coffee. Green tea also contains caffeine. Herbal teas such as peppermint, hibiscus and lemongrass are naturally caffeine-free.
Caffeine in tea and coffee compared
| Drink | Approx. caffeine |
|---|---|
| Mug of filter coffee | 140mg |
| Mug of instant coffee | 100mg |
| Mug of tea | 75mg |
| Can of cola | 40mg |
| Herbal tea (e.g. peppermint, hibiscus, lemongrass) | 0mg |
Figures for coffee, tea and cola are from the NHS. Real amounts vary with the brand, the size of the cup and how long it’s brewed.
Does tea have more caffeine than coffee?
By the cup, no: a mug of coffee usually has more. By weight, dry tea leaves actually contain more caffeine than coffee beans, but you use far less tea to make a cup, so the drink ends up with less.
Does green tea have caffeine?
Yes. Green, black, white and oolong teas all come from the same plant, Camellia sinensis, which naturally contains caffeine. Green tea often has a little less than black tea, but it varies a lot with the tea and how it’s brewed.
Does peppermint tea have caffeine?
No. Pure peppermint tea is made from mint leaves, not the tea plant, so it’s naturally caffeine-free. The same goes for most herbal teas. Check blends, though, because some mix mint with green or black tea.
What changes the caffeine in your cup?
- Brewing time: the longer tea brews, the more caffeine comes out.
- Amount of tea: two bags means more caffeine than one.
- Cup size: a large mug holds more than a teacup.
- Type of tea: black, green and white vary.
How much caffeine is too much?
The NHS advises that if you’re pregnant, you should have no more than 200mg of caffeine a day, which is less than 3 mugs of tea. For other healthy adults, European food safety guidance (EFSA) says up to about 400mg a day is generally safe. If you’re unsure, ask your GP or pharmacist.
Want tea without caffeine?
Herbal teas are the easy answer. Read our guide to caffeine-free herbal tea, or try a Caribbean favourite from the list below.
Caffeine in other drinks and food
Caffeine isn’t only in tea and coffee. The NHS also lists energy drinks (around 80mg in a 250ml can) and plain chocolate (under 25mg in a 50g bar). If you’re counting caffeine, remember to include these. Decaf tea and coffee still contain a small amount; naturally caffeine-free herbal teas contain none.
Tips for cutting down
- Swap one cup a day for a herbal tea.
- Brew black tea for a shorter time.
- Use smaller cups.
- Have your last caffeinated drink earlier in the day.
Caffeine in herbal blends
Some products sold as herbal tea include green tea, black tea, mate or guarana, which all contain caffeine. Check the ingredients list for these names. If the only ingredients are herbs such as hibiscus, lemongrass or bay leaf, the tea is caffeine-free.
Frequently asked questions
How much caffeine is in a cup of tea?
About 75mg in a mug, according to the NHS, though it varies with the tea and brewing time.
Does tea have more caffeine than coffee?
Not usually. A mug of instant coffee has about 100mg, filter coffee about 140mg, and tea about 75mg.
Does green tea have caffeine?
Yes. It comes from the tea plant, like black tea.
Does peppermint tea have caffeine?
No. Pure peppermint tea is naturally caffeine-free.
Which teas have no caffeine?
Most herbal teas, such as hibiscus, lemongrass, soursop leaf, bay leaf, chamomile and peppermint.
Shop the teas in this article
- Lemongrass tea bags – £8
- Hibiscus Tea Bags – £8
- Caribbean Bay Leaf Teabags – £8
- Gift Pack – £14.80