Tea and coffee are among the most popular beverages in the world. They can complement breakfast or dessert, or be sipped on their own. Both deliver caffeine, come in many varieties, can be consumed hot or iced, and provide important health benefits.
They’re virtually calorie-free — unless you add cream and sugar — and the flavor of coffee and tea can be bold or mild. Most Americans probably can’t imagine going a day without a cup of one drink or the other.
Experts say there’s no need to stay away.
“Both beverages can fit into a healthy lifestyle, and the biggest factor often comes down to keeping added sugars minimal and choosing a drink you enjoy enough to make it a consistent habit,” Patricia Bannan, a registered dietitian in Los Angeles, tells TODAY.com.
But tea and coffee can become unhealthy depending on how you like to drink them, says Elisabetta Politi, a registered dietitian at the Duke Lifestyle and Weight Management Center in Durham, North Carolina.
She herself has been exploring how milk’s fat content affects the velvety texture of coffee drinks such as the flat white, cappuccino and latte.
So which is healthier: tea or coffee? Here’s what the experts say.
Is Tea Healthy?
Yes. Tea is rich in polyphenols, or plant compounds that act as antioxidants and help protect cells from damage, says Bannan, author of “From Burnout to Balance.”
Research suggests regular tea consumption may support heart health, help lower "bad" LDL cholesterol and promote healthy blood vessel function, she notes.
“Most traditional teas — including green, black, white and oolong — come from the same plant, Camellia sinensis, and all contain beneficial antioxidants,” Bannan explains.
Green tea is minimally processed and contains the highest level of catechins, Politi says, a type of polyphenol with anti-inflammatory properties.
People who drink tea get increased alertness from the caffeine and a calming effect linked to L-theanine, an amino acid, she notes.
“L-theanine works alongside caffeine to support a calm but alert state of focus, which is one reason many people find tea provides a gentler lift compared to coffee,” Bannan adds.
Are There Any Negatives to Drinking Tea?
Tea can become unhealthy when sugar or high-calorie creamers are added, Politi says.
“Many bottled or specialty tea drinks can contain significant added sugar, so I recommend keeping it simple with brewed tea and adding flavor with citrus, fresh herbs or spices if desired,” Bannan advises.
The caffeine in some teas can interfere with sleep if consumed late in the day, and drinking very strong tea with meals may slightly reduce iron absorption, she notes.
Is Coffee Healthy?
Yes. The research on coffee health benefits just keeps growing.
Coffee drinkers enjoy improved mental sharpness — including mood, memory and reaction time — plus a lower risk of Alzheimer’s and Parkinson’s disease, Politi says.
Black coffee and espresso are virtually calorie-free, while milk-based drinks such as lattes and cappuccinos add calories but also provide calcium, she notes.
The healthiest coffee is filtered, studies have found. Dark roasts are lower in acidity and may be gentler on the stomach, but lighter roasts contain more antioxidants.
“Coffee is one of the largest contributors of antioxidants in the American diet, largely because it’s consumed so frequently. These antioxidants — particularly polyphenols — help protect cells from oxidative stress and inflammation,” Bannan adds.
“Research suggests that moderate coffee intake may be associated with a lower risk of several chronic diseases, including Type 2 diabetes, cardiovascular disease and liver conditions such as cirrhosis.”
These benefits are most often seen with black coffee or coffee consumed with minimal added sugar, she notes.
Are There Any Negatives to Drinking Coffee?
For people with caffeine sensitivity, too much coffee can lead to jitters, anxiety or sleep disruption, Bannan says.
It’s best to keep caffeine intake under 400 milligrams per day — about three cups of coffee — which is considered safe for most adults, the U.S. Food and Drug Administration advises. Pregnant women should check with their doctor about whether they need to consume less.
Coffee may reduce absorption of calcium and iron, and its acidity may contribute to digestive discomfort, Politi says.
Both experts warned coffee can become high in sugar and saturated fat if it’s ordered like dessert in a cup with syrups, whipped cream or sweetened creamers.
Tea Vs. Coffee: Which Is Healthier?
Both tea and coffee can be healthy, so the choice comes down to personal preference, the dietitians say.
“They each contain unique antioxidants and plant compounds that have been linked with benefits for heart health, brain function and metabolic health,” Bannan notes.
“As a dietitian, I often say the healthiest cup is the one you enjoy and don’t overload with sugar.”
Coffee tends to have more caffeine and may provide a stronger energy lift, while tea contains compounds like L-theanine that promote a calmer sense of focus, she adds.
Politi simply asks people: What flavor do you enjoy more, and which health benefits are most important to you?
In most cases, there’s no compelling reason to switch from one beverage to the other, she says.
