Caffeine in Tea vs Coffee: What You Need to Know
The caffeine conversation is more nuanced than most people realize. Here's the real story about tea, coffee, and what's actually in your cup.
The most common misconception about tea is that it's a low-caffeine alternative to coffee. The truth is more interesting than that.
Tea leaves actually contain more caffeine by weight than coffee beans. A gram of dry tea leaf contains roughly 3% caffeine by weight, compared to about 1.2% for coffee beans. But tea is brewed at a much lower leaf-to-water ratio than coffee, which is why a typical cup of tea contains less caffeine than a typical cup of coffee.
The range within tea is enormous. A strong cup of black tea can contain 70–90mg of caffeine — comparable to a shot of espresso. A delicate white tea might contain only 15–30mg. Green tea typically falls in the 25–50mg range. Herbal teas (technically tisanes, not true teas) contain zero caffeine.
But the caffeine content is only half the story. The other half is L-theanine — the amino acid that makes tea's caffeine feel different. L-theanine modulates the stimulant effects of caffeine, reducing the jitteriness and anxiety that some people experience with coffee while extending the duration of the energy boost.
The caffeine-to-L-theanine ratio varies by tea type. Green tea tends to have the highest L-theanine content relative to caffeine, which is why many people find it produces the clearest, most focused energy. Black tea has more caffeine and less L-theanine, producing a more intense but shorter-lived boost.
Our Dice Tea blends are designed with this in mind. Our caffeinated blends use base teas selected partly for their L-theanine content. Our Wild Berry Blitz uses rooibos as its base — naturally caffeine-free, so you can enjoy it any time of day without affecting your sleep.