Tea or coffee: which is really healthier? The complete scientific guide

For many, the day doesn’t really start until the kettle whistles or the coffee machine kicks in. Tea and coffee are not just drinks – they are a daily ritual, part of personal identity and sometimes also a small moment of comfort. One provides a gentle, almost meditative boost, while the other provides a quick caffeine shot that feels like flicking the power switch.

Both drinks have a history of hundreds of years, along with decades of modern research that examined their effect on the heart, brain, metabolism and long-term health. Despite the ongoing debate about the health benefits of each of them, nutritionist and dietitian Amy Goodson emphasizes that “none of them is universally ‘better’.” According to her, the healthiest choice depends on each person’s personal caffeine tolerance, lifestyle and health goals.

The method of preparation also affects the final result. The soaking time affects both the taste and the caffeine level: longer soaking creates a stronger taste and slightly increases the caffeine level. Nutritionally, tea is rich in antioxidants, especially flavonoids and catechins, which help deal with oxidative stress and support heart health. It also contains L-theanine and trace amounts of minerals such as manganese and potassium, which support cognitive function and cell health.

Studies have linked regular consumption of tea, especially green and black, to improved cardiovascular measures, including healthier cholesterol levels and better blood vessel function. Green tea may offer additional benefits thanks to high levels of polyphenols and catechins—compounds with potential cell protection and metabolic health.

What is coffee and how is it produced?

Coffee begins as a seed – often referred to as a “pod” – of the coffee plant (Coffea). After picking, the beans are dried, drained and ground before cooking. The coffee is prepared by brewing in hot water using different methods, such as filter, French press, espresso or cold brew. Each method has an effect on the taste, caffeine concentration and acidity. The level of roasting also has an effect: dark roasting creates a more intense and bitter taste, while light roasting preserves more of the original characteristics of the bean.

Nutritionally, coffee is one of the greatest sources of antioxidants. It contains polyphenols – especially chlorogenic acids – and other bioactive compounds that support cell health and help reduce inflammation. It also contains magnesium, potassium and niacin, nutrients for which moderate coffee consumption has been linked to a reduced risk of type 2 diabetes, Parkinson’s disease and certain liver diseases. Moderate consumption has also been associated with a decrease in the risk of liver cirrhosis and liver cancer, and even a decrease in overall mortality.

However, caffeine is the most recognized component of coffee. As a stimulant, it increases alertness, concentration and short-term physical performance – so for many, the morning cup of coffee is also a functional need, not just an experiential one.

Which is healthier: tea or coffee?

Both tea and coffee provide powerful nutrients—many of which overlap—that support overall health. Moderate consumption of each has been linked to reduced risk of chronic disease.

However, since tea generally contains less caffeine, it may be more suitable for people who are sensitive to caffeine or those who prefer a gentler boost of energy. The low caffeine content and the presence of L-theanine may contribute to a calm and sustained concentration. In addition, the low acidity of tea and its possible effect on blood pressure may be an advantage for some people.

In contrast, coffee may provide immediate and stronger benefits in terms of energy, concentration and even metabolic and liver health – when consumed in moderation. But the most significant health factor, Goodson emphasizes, is not the drink itself – but what is added to it. Sugar, flavored syrups, whipped cream and particularly large portions can turn a healthy drink into a calorie bomb. Therefore, it is recommended to consume tea or coffee without added sugar, or with regular or vegetable milk only, and limit caffeine consumption to one to two cups a day.