Tea vs Coffee: Calories, Nutrition & Which Is Better?
Plain green tea and plain black coffee are both essentially calorie-free — about 5 calories per cup for each, unsweetened and without milk. The real difference between them is caffeine content (coffee has roughly three times more) and antioxidant profile, not calories. Both become very different drinks once milk, sugar or cream enter the cup — that is where the real calorie decision happens.
🍵 Green Tea (plain)
Calories per 100g: ~2 kcal
Per 1 cup (240ml): ~5 kcal
Protein: 0g · Carbs: 1.2g · Fat: 0g
Fiber: 0g
Best for: a low-caffeine, antioxidant-rich daily drink
☕ Black Coffee (plain)
Calories per 100g: ~2 kcal
Per 1 cup (240ml): ~5 kcal
Protein: 0.7g · Carbs: 1g · Fat: 0g
Fiber: 0g
Best for: a stronger caffeine boost for energy and focus
Tea vs Coffee: side-by-side comparison
| Factor | Tea (Green, Plain) | Coffee (Black, Plain) | Better choice |
|---|---|---|---|
| Calories (per cup, plain) | ~5 kcal | ~5 kcal | Tied — both essentially calorie-free |
| Caffeine (per cup) | ~30mg | ~95mg | Coffee (much higher) |
| Antioxidants | High — rich in catechins (EGCG) | Good — different antioxidant profile | Green Tea, for catechin-specific benefits |
| Protein/carbs (per cup) | 0g protein, 1.2g carbs | 0.7g protein, 1g carbs | Negligible either way |
| Typical serving size | 1 cup (240ml) | 1 cup (240ml) | — |
| Weight loss suitability (plain) | Excellent — near-zero calories | Excellent — near-zero calories | Tied |
| With milk and sugar added | Rises to ~65–95 kcal (karak/doodh patti style) | Rises to ~50–120 kcal (latte/sweetened style) | Depends on how much milk/sugar you add |
| Sleep impact | Milder — lower caffeine, gentler on sleep for most | Stronger — higher caffeine, best avoided late in the day | Green Tea, for sleep-sensitive people |
| Best use case | A calming daily ritual, lower-caffeine energy | A stronger morning or pre-workout energy boost | Depends on your caffeine tolerance and timing |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. This page compares plain, unsweetened versions of each drink; regional preparations like karak chai, doodh patti, masala chai and milky lattes carry meaningfully more calories from milk and sugar. See the Food Calories Database for specific regional tea and coffee entries.
Calories: tea vs coffee
In their plain, unsweetened forms, tea and coffee are essentially tied on calories — both come to about 5 calories per cup, close enough to call it zero for any practical tracking purpose. Neither drink is a meaningful calorie source on its own; the entire calorie conversation around tea and coffee is really about what you add to the cup.
This is where the real numbers diverge sharply by region and preparation style. A cup of Pakistani doodh patti or karak chai, made with milk and sugar, runs roughly 65–120 kcal per cup — twelve to twenty times the plain version. A sweetened latte or a coffee loaded with cream and syrup can reach or exceed that range too. The "tea vs coffee" calorie question is really a "milk and sugar habit vs no milk and sugar habit" question.
Nutrition comparison
Caffeine is the clearest functional difference: a cup of black coffee carries roughly 95mg of caffeine, about three times the 30mg in a cup of green tea. This makes coffee the stronger choice for an energy or focus boost, and tea the gentler option for people sensitive to caffeine or drinking later in the day.
Green tea brings a well-studied antioxidant profile centered on catechins, particularly EGCG, which some research links to metabolic and cardiovascular benefits. Coffee has its own antioxidant compounds (chlorogenic acids among them) and a large body of research linking moderate consumption to various health markers. Neither drink should be treated as a health supplement on its own — both fit into a normal, balanced diet as a beverage choice, not a treatment.
Which is better for weight loss?
Tied, when both are plain. Neither tea nor coffee meaningfully affects your calorie budget on its own, so the actual weight-loss decision is about how much milk and sugar you add and how many cups you drink a day. Someone who drinks four sweetened milky teas daily is taking in a very different calorie load than someone drinking four plain black coffees — track your own habit rather than assuming either drink is automatically "diet-friendly." Structure your day with the TDEE Calculator and the Meal Planner.
Which is better for muscle gain?
Coffee has a slight practical edge for training performance, since its higher caffeine content is associated with improved exercise performance and focus when used as a pre-workout drink. Neither beverage contributes meaningfully to protein or calorie needs for muscle gain — treat both purely as a caffeine and hydration choice, not a nutrition strategy. Set your protein intake with the Protein Calculator and plan meals in the Meal Planner.
Which is healthier overall?
Both are reasonable daily beverage choices in moderation, and there is no clear universal winner — the "healthier" choice depends on your caffeine sensitivity, sleep needs and how you typically prepare each drink. If you are caffeine-sensitive or want a gentler daily ritual, green tea’s lower caffeine content is the more forgiving choice, especially in the afternoon or evening.
Pregnancy, anxiety disorders, heart arrhythmias and certain medications can all interact with caffeine intake — if any of these apply to you, discuss your tea and coffee habits with your doctor rather than relying on general guidance. Moderate intake (roughly 3–4 cups of coffee or equivalent caffeine per day for most healthy adults) is generally considered safe, but individual tolerance varies widely.
Regional tea and coffee culture
Across Pakistan, India and Bangladesh, milky, sweetened tea — doodh patti, masala chai, Kashmiri chai — is a daily social ritual, often consumed multiple times a day, and each cup typically carries far more calories than the plain green tea used in this comparison. In the Gulf and Middle East, karak tea and Arabic coffee (qahwa) serve a similar cultural role, with karak’s condensed milk and sugar adding meaningfully to its calorie count versus plain black coffee. If you love these regional styles, simply account for the milk and sugar in your daily tracking rather than assuming "tea" or "coffee" alone is calorie-free.
Practical meal examples
Weight-loss plate (~5 kcal): a plain cup of green tea or black coffee alongside your actual meal, adding essentially no calories.
Muscle-gain plate (pre-workout): a black coffee about 30–45 minutes before training for a caffeine-driven performance boost.
Balanced daily plate (~70 kcal): one cup of milky, lightly sweetened tea as an occasional treat, counted honestly in your daily total.
Build any of these in the Meal Planner.
FAQs: tea vs coffee
Which has fewer calories, tea or coffee?
Plain, unsweetened tea and coffee are essentially tied — both come to about 5 calories per cup. The real calorie difference between them comes from milk and sugar added afterward, not the tea or coffee itself.
Which has more caffeine, tea or coffee?
Coffee has considerably more caffeine — about 95mg per cup of black coffee versus about 30mg per cup of green tea, making coffee the stronger energy and focus boost of the two.
Is green tea healthier than coffee?
Both have research-backed health benefits from different antioxidant compounds. Green tea’s catechins and coffee’s chlorogenic acids each offer distinct potential benefits; neither is universally 'healthier' — choose based on caffeine tolerance and personal preference.
Does adding milk to tea or coffee add many calories?
Yes, meaningfully. A milky, sweetened tea like doodh patti or karak chai can reach 65–120 calories per cup, twelve to twenty times the calorie count of a plain cup — the milk and sugar habit matters far more than the tea or coffee itself.
Is coffee or tea better before a workout?
Coffee generally has a slight edge for pre-workout use due to its higher caffeine content, which is associated with improved exercise performance and focus in many studies.
How much tea or coffee is safe to drink daily?
Moderate intake — roughly 3–4 cups of coffee or an equivalent caffeine amount per day — is generally considered safe for most healthy adults. Individual tolerance varies, and pregnancy, anxiety disorders or certain medications may require lower limits, so consult your doctor for personalized guidance.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 This page compares plain, unsweetened Green Tea and Black Coffee from the CalorieMetrica database. Regional preparations with milk and sugar (karak chai, doodh patti, lattes) carry meaningfully more calories. See Data Sources.