Coffee alternatives: with less caffeine, no caffeine or no drink
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The main coffee alternatives are tea, matcha, decaf coffee, caffeine-free drinks such as chicory or grain "coffee" and rooibos, and caffeine pouches. They range from almost no caffeine (decaf, about 4 mg per 200 ml) to as much as a coffee or more (a 200 mg caffeine pouch). Which one fits depends on whether you want less caffeine, no caffeine, or a known amount without a drink.
In short
• Less caffeine: black tea (about 55 mg per 250 ml), matcha (about 19–89 mg per 1–2 g).
• Almost none: decaf coffee (about 4 mg).
• None: chicory or grain "coffee", rooibos and most herbal teas.
• A known amount without a drink: caffeine pouches, which state the caffeine on the label.
Contents
- Coffee alternatives compared
- If you want less caffeine
- If you want no caffeine
- If you want caffeine without a drink
- FAQ
Coffee alternatives compared
| Option | Caffeine (approx.) | Notes |
|---|---|---|
| Filter coffee (for comparison) | 90 mg per 200 ml | Varies with beans and strength |
| Black tea | 55 mg per 250 ml | Longer brewing gives more |
| Matcha | 19–89 mg per 1–2 g | Depends on how much powder |
| Decaf coffee | 4 mg per 200 ml | Not completely caffeine-free |
| Chicory or grain "coffee" | 0 mg | Check blends that include real coffee |
| Rooibos and most herbal teas | 0 mg | Not from the tea plant |
| Optimal Native caffeine pouch | 200 mg / 75 mg / 0 mg | Morning Energy / Daily Flow / Evening Relax; sugar-free |
Work out your own total: caffeine calculator.
Coffee, tea, decaf: EUFIC. Matcha: Kochman et al., Molecules, 2021.
If you want less caffeine
- Tea: black tea has about 55 mg per 250 ml. More: How much caffeine is in tea?
- Matcha: a 1–2 g serving has roughly 19–89 mg. More: Caffeine in matcha
- Half-caf: mixing regular and decaf coffee halves the caffeine.
If you want no caffeine
- Decaf coffee keeps the taste with about 4 mg per 200 ml.
- Chicory and grain drinks are made from roasted roots or cereals and contain no caffeine unless blended with coffee.
- Rooibos and herbal teas such as peppermint or chamomile do not come from the tea plant and contain no caffeine.
"Mushroom coffee" products often contain real coffee too, so check the label.
If you want caffeine without a drink
Caffeine pouches sit under the upper lip, with nothing to brew or drink. Optimal Native pouches state the caffeine per pouch: Morning Energy 200 mg, Daily Flow 75 mg and Evening Relax 0 mg. They contain no sugar, no nicotine and no tobacco. More: Caffeine pouches explained
Whatever you choose, count all caffeine sources together. EFSA considers up to 400 mg a day safe for healthy adults and up to 200 mg a day in pregnancy (EFSA, 2015). More: How much caffeine a day?
FAQ
What is a coffee alternative with no caffeine?
Chicory or grain drinks, rooibos and most herbal teas. Decaf coffee has a small amount, about 4 mg per cup.
What has less caffeine than coffee?
Black tea (about 55 mg per 250 ml), a typical serving of matcha, cola (about 37 mg per 355 ml) and decaf.
Does chicory coffee have caffeine?
Pure chicory has none. Some blends include real coffee, so check the label.