Chai and coffee give you energy and caffeine. The right choice depends on your caffeine sensitivity and the type of energy boost you want.

Coffee raises your energy quickly because it has higher caffeine levels that your body absorbs quickly. Chai gives you a slower, calmer energy. Here’s how they compare:

• Coffee: Most people feel more awake within 10–15 minutes of drinking coffee, with the strongest boost around 30-45 minutes. However, you may feel a crash or a dip in energy about two to three hours later.
• Chai: Most people feel a gentle boost and improved focus within 50 minutes of drinking chai. It helps your body use caffeine more gradually, which can extend the sense of alertness for two to four hours.

Coffee has more caffeine than chai because it is made from roasted coffee beans, while chai is made from black tea. An 8-ounce cup of each beverage contains the following caffeine amounts:

• Coffee: 95-200 milligrams
• Chai tea: 14-60 milligrams

Factors That Affect Caffeine Amount in Coffee

These factors affect caffeine levels in coffee:

• Bean type: Robusta beans contain more caffeine than Arabica beans.
• Brewing method: Instant coffee is usually the lowest in caffeine. Drip, French press, and K-Cups fall in the middle. Cold brew often has more. Espresso has the most caffeine per ounce.
• Coffee shop: Cafe drinks can contain 30-240 milligrams of caffeine per 8-ounce cup.
• Serving size: Espresso is the most concentrated source of caffeine. However, if the serving is small, a single shot may deliver less caffeine than a larger portion of other coffee drinks.

Factors That Affect Caffeine Amount in Chai

Caffeine amounts in chai vary based on:

• Steeping time: Longer steeping pulls more caffeine from the leaves.
• Type: Brewed tea typically has more caffeine than concentrate. Tea bags can release caffeine faster than loose tea.
• Water temperature: Hotter water extracts more caffeine.

Coffee’s quick caffeine spike can cause side effects, especially if you are sensitive to caffeine. Chai contains less caffeine, but it still has potential downsides.

With coffee, you may notice downsides like:

With chai, you may notice downsides like:

• A less impactful energy boost
• Jitters or sleep issues if you are highly sensitive to caffeine
• Stomach irritation 

Aside from caffeine, other compounds and antioxidants in chai and coffee can influence your energy and health.

What Coffee Provides

Coffee can improve short-term focus and energy, especially when you get at least 75 milligrams of caffeine. 

It also provides antioxidants, such as chlorogenic acid and gallic acid, which help protect cells from oxidative stress (damage caused by aging and pollution). Antioxidant levels vary by type. For instance, Americanos typically contain more antioxidants, and lattes often contain less.

Research suggests moderate coffee intake may lower the risk of type 2 diabetes and heart disease. But what you add matters. Sugars, flavored syrups, and creamers can increase calories, sugar, and fat, reducing potential health benefits.

Brewing is also a factor. Coffee contains cafestol, which can raise LDL (“bad”) cholesterol. Filtered coffee removes most cafestol. Unfiltered coffee, like French press, retains more cafestol, which may slightly raise your LDL cholesterol over time.

What Chai Provides

Chai contains caffeine and L-theanine, an amino acid that supports calm, steady focus. Research shows that L-theanine may improve:

• Mental clarity 
• Mood
• Sleep quality
• Stress relief 

One 2020 study notes that L-theanine combined with caffeine may improve attention and impulse control in people with ADHD. Chai also provides antioxidants, like polyphenols, that help protect your cells. 

Brewing affects chai’s benefits. For instance, longer steeping times and hotter water extract more caffeine and L-theanine. 

Choosing between chai and coffee depends on the type of energy you want, caffeine sensitivity, and the flavor you enjoy. 

Choose coffee when you want:

• A fast and strong burst of energy in the morning or before work
• A higher caffeine level 
• Coffee’s bold and rich flavor 

Choose chai when you want:

• A steady, calm lift in energy or mood
• Mild to moderate caffeine levels
• Warm, spicy flavor 
• A soothing afternoon drink that won’t disrupt sleep as easily

You don’t have to choose just one drink forever. Many people blend both coffee and chai into their day or week.

Drink Both Strategically

One option is to alternate drinks based on timing. For example, start your day with coffee for maximum alertness, then switch to chai in the afternoon. This gives you strong morning energy while protecting your sleep quality later. 

Try a Middle-Ground Option

Try a “dirty chai” if you want chai’s smooth, spiced flavor with coffee’s stronger kick. This popular drink combines a shot of espresso with chai tea, giving you moderate caffeine with L-theanine’s calming effects.

Switch Up Your Preparation

You can help lower caffeine, calories, and sugar with these tips: 

• Add cinnamon or vanilla for flavor without sugar
• Choose brewed chai tea rather than sweetened concentrate
• Limit added sugar, flavored syrups, and flavored creams
• Use unsweetened plant milk or low-fat milk instead of cream

Track Your Caffeine Intake

Track all sources of caffeine, including chocolate, energy drinks, sodas, and certain medications like Excedrin (acetaminophen/aspirin/caffeine) or appetite suppressants. Health experts recommend keeping your total daily intake under 400 milligrams for most adults. 

Here are tips to reduce caffeine:

• Avoid extra espresso shots or doubles
• Brew or steep for shorter times 
• Choose smaller servings
• Dilute your brew 

Avoid caffeine at least six hours before bedtime to minimize sleep disruption.