This comparison is based on expertise from registered dietitians Patricia Bannan and Elisabetta Politi, as well as research from the British Journal of Nutrition.

It's the daily debate for millions: tea or coffee? While both offer a caffeine boost, registered dietitians say the health benefits can diverge significantly. Although they are calorie-free until milk and sugar are added.

Here is their breakdown on which cup might be better for you.

Tea 

While speaking to TODAY, a registered dietitian from Los Angeles, Patricia Bannan, revealed that tea is full of natural plant compounds and polyphenols, which act as antioxidants and aid in cell protection from damage.

She even noted that regular tea use can support heart health by reducing “bad” cholesterol and improving blood vessel function.

According to the author of the book “From Burnout to Balance,” Bannan further explained, “Most traditional teas — including green, black, white and oolong — come from the same plant, Camellia sinensis, and all contain beneficial antioxidants.”

According to a registered dietitian from North Carolina, Elisabetta Politi, green tea has a high level of catechins, which are a type of polyphenol with anti-inflammatory properties, and is also less processed.

Bannan further added, “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 advised consuming only brewed tea with lemon, spices, or fresh herbs, and to avoid adding creamers, milk, and sugar. Late-evening tea consumption can also disrupt the sleep cycle. It can also reduce iron absorption.

Coffee

According to Politi, Coffee improves mental sharpness, memory, reaction time, and also uplifts the mood. It also reduces the risk of Parkinson’s and Alzheimer’s disease. She further noted that espresso and plain black coffee have zero calories; on the other hand, cappuccinos and lattes contain calories but can provide calcium to drinkers.

According to research published in the “European Journal of Preventive Cardiology,” the healthiest form of coffee is filtered coffee.

Bannan explained, “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.”

She further highlighted that a person with caffeine sensitivity can experience sleep disruptions, jitters, and anxiety. The U.S. Food and Drug Administration recommends consuming less than 400 milligrams of coffee per day.

Which one to choose?

According to a study published in the “British Journal of Nutrition,” consuming 7-8 drinks per day, combining coffee, tea, and plain water, helps lower mortality risk.

Ultimately, the best choice depends on an individual's personal health goals and preferences. Bannan highlights that both beverages offer health benefits, including:

• Heart health
• Metabolic health
• Brain function

Her simple advice as a dietitian is to choose the cup that “you enjoy and don’t overload with sugar.”

So, what do you prefer: drinking tea or coffee?

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil