Coffee Vs. Tea: Which Is Healthier? Dietitians Explain

From a macronutrient standpoint, coffee and tea are virtually identical. That’s because once tea is steeped and coffee is brewed, the resulting cups are essentially flavored water. According to the U.S. Department of Agriculture (USDA), one cup of brewed coffee contains two calories and 0.3 grams of protein, while tea doesn’t have any calories or macronutrients. Things do start to change when you begin adding sweeteners and/or milk or creamers, however.

One big way that coffee and tea differ is in their caffeine content. According to the Mayo Clinic, an 8-ounce cup of coffee typically contains about 96 milligrams (mg) of caffeine, while a cup of brewed black tea (the tea with the highest caffeine content) contains 48 mg, and a cup of brewed green tea contains 29 mg. Then there’s decaf coffee, which contains around 1 mg of caffeine per cup, and herbal teas, which are naturally caffeine-free.

“Believe it or not, coffee is [a] top source of antioxidants in Americans’ diets,” says Amy Davis, R.D., L.D.N., a registered dietitian based in New Orleans, LA. “It’s rich in polyphenols and has been linked to a boost in cognitive function, protection of the liver, and even a lower risk of certain diseases like type 2 diabetes and depression.” Many of these perks may be attributed to the way that polyphenols fight inflammation and oxidative stress. “In simple terms, these compounds help reduce wear and tear in the body that can contribute to inflammation over time,” explains Peterson. Polyphenols also contribute to the other study-proven health benefits of drinking coffee, such as increased longevity and lower levels of overall inflammation in the body.

“Coffee can also support mental focus, reaction time, and short-term performance thanks to its caffeine content,” says Peterson.

That said, coffee’s caffeine content may cause some side effects for certain people, like feeling jittery or anxious, says Davis. Peterson adds that coffee may also cause digestive issues like nausea, acid reflux, or loose stools, especially if you drink a lot of it on an empty stomach. “For many people, the most noticeable downsides show up when coffee is used to push through fatigue rather than support natural energy,” she says. And for those with certain heart conditions, the caffeine content may be enough for them to want to avoid the brew.

Tea, especially green and black tea, is also rich in antioxidants. But while coffee primarily contains polyphenols, teas get their inflammation-fighting power from catechins and flavonoids. “These specifically support brain health, heart health, and healthy aging,” Davis explains. According to a review published in Frontiers in Nutrition, drinking one to four cups of black or green tea daily (but not more than four) may help prevent the development of coronary artery disease. Meanwhile, a separate study in the International Journal of Molecular Sciences found that the catechins in green tea may stunt the survival, growth, and proliferation of cancer cells.

Even though tea contains less caffeine than coffee, it can also boost energy and alertness. “Tea offers a unique combination of gentle stimulation and calm focus,” says Peterson. “It naturally contains L-theanine, an amino acid that promotes a more relaxed, steady state of alertness and can soften the effects of caffeine. Because of this, tea tends to be easier on the nervous system and digestion than coffee for many people.”

There are also the varied benefits you may get from drinking herbal tea (a.k.a. teas made from dried herbs, flowers, fruits, and/or spices and not tea leaves). Herbal blends, such as chamomile, peppermint, rooibos, ginger, and hibiscus tea, contain different antioxidants and plant compounds that offer various benefits, such as better sleep, smoother digestion, or a boosted immune system.

While tea is generally well-tolerated, darker teas (like black tea) do contain compounds called tannins, which Peterson says may interfere with iron absorption if consumed in large amounts alongside meals. However, you likely only need to consider this if you have an iron deficiency or higher iron needs. “Highly caffeinated teas, such as strong black or matcha-based teas, can still disrupt sleep or increase restlessness if consumed later in the day, especially for those who are caffeine sensitive,” Peterson adds.

Finally, it’s important to remember that there are many different herbal teas that may have different effects on the body. “Certain herbs in teas can interact with medications or have physiological effects of their own, depending on the blend,” says Peterson. The biggest of these herb-drug interactions, per the Mayo Clinic, is with heart medication. If you’re on a regular prescription and unsure about your tea choice, it’s smart to speak with your doctor first.

“Both coffee and tea are great choices for weight loss,” says Davis. “They both contain essentially zero calories and give you a boost of energy that could even support workouts.” Peterson agrees. “Coffee may temporarily suppress appetite or increase metabolic rate slightly, while tea can be supportive during weight loss because it promotes hydration, gentle energy, and metabolic support without overstimulating the nervous system,” she says. But if your goal is weight loss, the more important consideration is what you’re adding to each cup. “Creamers and sugars can add up quickly in these drinks,” says Davis, which may inadvertently increase your calorie or sugar intake and hurt your efforts. Though if you’re drinking them without any additives, both coffee and tea are smart choices.

Neither coffee nor tea is technically healthier than the other, according to our experts. “Ultimately, it comes down to personal preference and need,” says Davis. “Coffee may be a better choice for those who like a bolder flavor and a stronger boost of caffeine, whereas tea is a better option for those sensitive to caffeine.” The better pick is the one that supports your ability to make healthy choices and helps you feel your best.