How much caffeine is there in coffee, tea and yerba mate?

Caffeine is one of the most commonly consumed psychoactive substances in the world. It was first isolated from coffee in 1819; previously, it had also been described as "theine" in tea or "mateine" in yerba mate. The amount of caffeine in the finished drink depends not only on the type of plant, but also on the variety, the quantity of raw material, the water temperature, the steeping time and the method of preparation. It is also worth noting that sensitivity to the effects of caffeine may be genetically determined.

1. What is caffeine?
2. Main sources of caffeine
3. Caffeine content in infusions
4. FAQ – How much caffeine is there in coffee, tea and yerba mate?

What is caffeine?

Caffeine is a natural chemical compound belonging to the so-called methylxanthines, a group of substances produced by certain plants. In plants, it serves, amongst other things, a protective function and can inhibit the activity of certain insects and other organisms.

After drinking coffee, tea or yerba mate, caffeine reaches various tissues, including the brain. Its primary mechanism of action is to block adenosine receptors, which are specific structures in the nervous system. Adenosine is involved, amongst other things, in regulating the activity of the nervous system and the sleep-wake cycle, whilst caffeine, due to its structural similarity, can occupy these receptors and limit the activity of adenosine in terms of calming and ‘soothing’ the body after many hours of activity.

Main sources of caffeine

Coffee

Coffee remains the world’s main source of caffeine. It is produced from the seeds found within the fruits of plants of the genus Coffea. Two species are of the greatest commercial importance: Coffea arabica, commonly known as Arabica, and Coffea canephora, most often referred to as Robusta. Arabica originates from East Africa, whilst the natural range of Robusta covers vast areas of tropical West and Central Africa. Both species are cultivated in South and Central America, Africa and Asia, amongst other places.

Tea

Tea comes from a completely different plant – Camellia sinensis. Its leaves and young shoots are used to produce, amongst others, green, black, white and oolong tea. These are not four different types of tea from different plants; they are characterised, amongst other things, by the methods of processing after harvest, including the degree of leaf oxidation. Tea cultivation is historically associated with Asia, particularly China and India.

Yerba mate

Yerba mate is not a tea in the botanical sense. It is made from the leaves and young shoots of the Paraguayan holly, or Ilex paraguariensis. This plant grows naturally in South America, primarily in southern Brazil, north-eastern Argentina and Paraguay, and its cultivation and traditional consumption are strongly associated with this region.

Caffeine content in coffee, tea and yerba mate

According to the European Food Safety Authority (EFSA)

Caffeine content in infusions

It is easiest to compare caffeine content in ready-made drinks, as the amount of dry raw material used to prepare a single serving can vary considerably. According to the EFSA (European Food Safety Authority), a 60 ml espresso contains on average around 80 mg of caffeine, whilst a 200 ml cup of filter coffee contains around 90 mg. These figures are not fixed for every type of coffee. Analyses of drinks prepared at home have found a range of approximately 29 to 176 mg of caffeine per cup of coffee.

In the case of black tea, the EFSA uses a guideline value of approximately 50 mg of caffeine per 220 ml of infusion. However, a much wider range has been observed in studies of actual infusions. In one analysis of home-brewed teas, levels ranging from 8 to 91 mg per cup were recorded. Green tea also contains caffeine.

Yerba mate usually contains around 20–40 mg of caffeine per 100 ml of infusion, whilst reviews have reported around 78–196 mg of caffeine per 500 ml serving. The traditional way of drinking yerba mate further complicates the provision of a single figure for a ‘serving’, as several dozen grams of dried leaves are often placed in a vessel and repeatedly topped up with water.

The rate at which caffeine is metabolised can vary significantly between individuals and depends, amongst other things, on genetic factors, age, pregnancy, smoking and the use of certain medicines. The EFSA has concluded that, in healthy adults, a single intake of up to 200 mg of caffeine from all sources – equivalent to approximately 3 mg/kg of body weight for a person weighing around 70 kg – does not raise any safety concerns.

"The caffeine in coffee, tea and yerba mate works in the body according to the same basic mechanism, but the amount of caffeine in each drink can vary significantly. It is therefore not the name of the drink itself that determines the effect, but primarily the dose of caffeine, the method of preparation and individual sensitivity.” Anna Zięba – Dietitian

FAQ – How much caffeine is there in coffee, tea and yerba mate?

Which has the most caffeine – coffee, tea or yerba mate?

Coffee usually provides the most caffeine in a typical serving, but a lot depends on the volume of the drink and how it is prepared. Espresso has a high concentration of caffeine in a small volume, filter coffee usually provides more caffeine per cup, whilst yerba mate can contain a lot of caffeine if a larger amount of the infusion is consumed and the dried leaves are steeped multiple times.

How much caffeine is there in coffee?

According to the EFSA, a 60 ml espresso contains on average around 80 mg of caffeine, whilst 200 ml of filter coffee contains around 90 mg. In practice, these figures may be significantly higher or lower.

How much caffeine is there in black tea?

EFSA estimates approximately 50 mg of caffeine in 220 ml of black tea, but the actual amount depends on the variety, the quantity of leaves, the water temperature and the brewing time.

Does green tea contain caffeine?

Yes. Green tea also contains caffeine, although the amount is usually lower than in coffee. However, it is not possible to assume a single fixed amount for every cup.

How much caffeine is there in yerba mate?

The most common figure is around 20–40 mg per 100 ml of infusion. However, when consumed in the traditional way, the total amount of caffeine can be significantly higher, as the dried leaves are steeped repeatedly.

Are theine and mateine different substances from caffeine?

No. "Theine" and "mateine" are historical names for caffeine found in tea and yerba mate respectively. Chemically, it is the same substance.

How much caffeine is it safe to consume in a single sitting?

The EFSA considers that, in healthy adults, a single dose of up to 200 mg of caffeine from all sources does not raise any safety concerns.

Does everyone react to caffeine in the same way?

No. Sensitivity to and the rate at which caffeine is metabolised vary from person to person. Factors such as genetics, age, pregnancy, smoking, the time of day and certain medicines can all have an impact.

Do coffee and tea have the same stimulating effect?

Not always. Even with similar caffeine content, the effects may differ due to the presence of other compounds in the drink and the rate at which it is consumed. However, the total dose of caffeine remains the most important stimulating factor.

Sources:

• Heckman, M. A., Weil, J., & Gonzalez de Mejia, E. (2010). Caffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters. Journal of food science, 75(3), R77–R87. https://doi.org/10.1111/j.1750-3841.2010.01561.x
• Stavric, B., Klassen, R., Watkinson, B., Karpinski, K., Stapley, R., & Fried, P. (1988). Variability in caffeine consumption from coffee and tea: possible significance for epidemiological studies. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 26(2), 111–118. https://doi.org/10.1016/0278-6915(88)90107-x
• Vanden Abeele, S., Janssens, S. B., Asimonyio Anio, J., Bawin, Y., Depecker, J., Kambale, B., Mwanga Mwanga, I., Ebele, T., Ntore, S., Stoffelen, P., & Vandelook, F. (2021). Genetic diversity of wild and cultivated Coffea canephora in northeastern DR Congo and the implications for conservation. American journal of botany, 108(12), 2425–2434. https://doi.org/10.1002/ajb2.1769