Part of our Mushroom Coffee guide library.
Short answer: The right coffee alternative depends on what you want to change. For less caffeine, try tea (about 29 mg in a cup of green tea and 47 mg in black tea, compared with about 95 mg in brewed coffee), matcha, half-caf or a lower-caffeine mushroom coffee. For no caffeine, choose herbal tea, a roasted grain coffee substitute or golden milk; hot cocoa has only about 5 mg a cup. Decaf coffee still has a little, about 2 to 15 mg per cup. If you drink coffee daily, switch gradually to avoid withdrawal headaches.
Maybe coffee keeps you up at night, leaves you jittery or upsets your stomach. Or maybe you just want to cut back. Here are the most common coffee alternatives, how much caffeine each has, what they are good for, and how to switch without a withdrawal headache.
What you'll learn
- How much caffeine common coffee alternatives have
- Lower-caffeine and caffeine-free options
- Which alternative fits your reason for switching
- How to switch without caffeine withdrawal
Coffee alternatives compared
Approximate caffeine per serving, from USDA FoodData Central (USDA FoodData Central) unless noted:
| Drink | Serving | Caffeine (approx.) |
|---|---|---|
| Brewed coffee, for comparison | 8 fl oz | 95 mg |
| Black tea | 8 fl oz | 47 mg |
| Oolong tea | 8 fl oz | 38 mg |
| Matcha | Made with 2 g of powder | 28 to 70 mg (Meyer et al., 2023) |
| Green tea | 8 fl oz | 29 mg |
| NeuroCoffee (mushroom coffee) | 2 tbsp | 30 mg (Product Facts) |
| NeuroMatcha (mushroom matcha) | 2 tbsp | 17.64 mg (Product Facts) |
| Decaf coffee | 8 fl oz | 2 to 15 mg (FDA) |
| Hot cocoa, homemade | 1 cup | 5 mg |
| Herbal tea (chamomile, hibiscus) | 8 fl oz | 0 mg |
| Roasted grain coffee substitute | 6 fl oz | 0 mg |
Other mushroom coffee brands vary widely, so check the label. For more detail, see how much caffeine is in tea and how much caffeine is in a cup of coffee.
Lower-caffeine coffee alternatives
- Green or black tea. A cup has roughly a third to a half of the caffeine in brewed coffee (USDA FoodData Central), and tea also contains L-theanine. See what is L-theanine?
- Matcha. Powdered green tea you drink whole. It can have about as much caffeine as a smaller cup of coffee, depending on how much powder you use (Meyer et al., 2023). See matcha vs coffee and how to make a matcha latte.
- Mushroom coffee. Coffee blended with mushroom extracts, usually with less coffee per serving. Caffeine varies by brand; ours, NeuroCoffee, has 30 mg per serving (Product Facts). See does mushroom coffee have caffeine?
- Half-caf or decaf coffee. Keeps the taste and ritual. Decaf still has about 2 to 15 mg per cup (FDA). See does decaf coffee have caffeine?
- Yerba mate. Another drink that contains caffeine (StatPearls); amounts vary by product, so check the label.
Caffeine-free coffee alternatives
- Herbal tea. Chamomile and hibiscus contain no caffeine (USDA FoodData Central). Check blends, since some include green or black tea.
- Roasted grain coffee substitutes. These coffee-like drinks made from roasted cereal grains have no caffeine when prepared with water (USDA FoodData Central).
- Golden milk. Warm milk with turmeric and spices, with no coffee or tea. See how to make turmeric tea and golden milk.
- Hot cocoa. Not fully caffeine-free, but a homemade cup has only about 5 mg (USDA FoodData Central).
Which coffee alternative fits your reason?
| If you want to | Try | Why |
|---|---|---|
| Sleep better | Herbal tea or decaf after lunch | A typical cup of coffee should be finished at least 8.8 hours before bed (Gardiner et al., 2023) |
| Keep some energy with less caffeine | Tea, matcha or a lower-caffeine mushroom coffee | They have less caffeine per serving than brewed coffee |
| Keep the coffee taste | Half-caf, decaf or a roasted grain substitute | Similar ritual with little or no caffeine |
| Cut caffeine completely | Herbal tea, grain substitutes or golden milk | No caffeine |
| Ease a sensitive stomach | Try smaller or lower-caffeine drinks and see what suits you | See is coffee acidic? |
How to switch without withdrawal
If you drink coffee every day, stopping suddenly can bring on withdrawal, even if you only have about one cup a day. Symptoms such as headache and tiredness usually start 12 to 24 hours later and can last 2 to 9 days (Juliano & Griffiths, 2004). A gradual switch is easier: cut your caffeine by about 25% to 50% every few days (StatPearls), for example by replacing one cup of coffee with tea, then another with a caffeine-free drink. For a full plan, see caffeine withdrawal: how long it lasts and how to ease it.
A note on "healthy" coffee alternatives
No coffee alternative is automatically healthier. The FDA says up to 400 mg of caffeine a day is not generally associated with negative effects for most healthy adults (FDA). The better question is what you want to change, whether that is caffeine, sleep, your stomach or simply variety. Watch added sugar and creamers in coffeehouse versions of any of these drinks.
Common myths (quick reality check)
Myth: Tea has no caffeine, so it is a caffeine-free swap. Reality: Most tea has caffeine: about 29 mg in green tea and 47 mg in black tea per cup. Only herbal teas are caffeine-free.
Myth: Decaf coffee is caffeine-free. Reality: Decaf typically has about 2 to 15 mg per cup.
Myth: Switching cold turkey is the quickest way. Reality: It is the quickest way to get withdrawal symptoms. Cutting back gradually is easier.
Frequently asked questions (FAQ)
What is a good substitute for coffee?
For less caffeine, try tea, matcha, half-caf or a lower-caffeine mushroom coffee. For no caffeine, try herbal tea, a roasted grain coffee substitute or golden milk.
What can I drink instead of coffee for energy?
Tea and matcha have less caffeine than coffee but still provide some. Mushroom coffee blends vary; check the caffeine per serving on the label.
What is the healthiest coffee alternative?
It depends on your goal. Unsweetened tea, herbal tea and plain drinks without added sugar are simple choices, but moderate coffee is fine for most healthy adults.
Is there a caffeine-free coffee alternative that tastes like coffee?
Roasted grain coffee substitutes have a coffee-like taste and no caffeine when made with water. Decaf coffee has a little caffeine.
Does mushroom coffee have less caffeine than coffee?
Usually, because blends use less coffee per serving. NeuroCoffee has 30 mg per serving, compared with about 95 mg in an 8-ounce cup of brewed coffee.
How do I stop drinking coffee without a headache?
Cut back gradually, by about 25% to 50% every few days, swapping cups for lower-caffeine or caffeine-free drinks.
Related guides
- How to get rid of caffeine jitters
- How much caffeine is in tea?
- Matcha vs coffee
- Mushroom coffee vs regular coffee
- Caffeine withdrawal
- Does decaf coffee have caffeine?
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider about caffeine if you are pregnant or breastfeeding, have a heart condition, anxiety or sleep problems, or take medication.
References
- U.S. Department of Agriculture. FoodData Central (SR Legacy: coffee, brewed; tea, black, green and oolong, brewed; chamomile; hibiscus; hot cocoa, homemade; coffee substitute, cereal grain beverage).
- U.S. Food and Drug Administration. "Spilling the Beans: How Much Caffeine Is Too Much?"
- Meyer BR, et al. "Catechin composition, phenolic content, and antioxidant properties of commercially-available bagged, gunpowder, and matcha green teas." Plant Foods for Human Nutrition, 2023;78(4):662-669. doi:10.1007/s11130-023-01121-2
- Rocha Cabrero F, Hamilton RJ. "Caffeine Withdrawal." In: StatPearls. StatPearls Publishing; last update December 13, 2025. NCBI Bookshelf NBK430790
- Juliano LM, Griffiths RR. "A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features." Psychopharmacology, 2004;176(1):1-29. doi:10.1007/s00213-004-2000-x
- Gardiner C, et al. "The effect of caffeine on subsequent sleep: A systematic review and meta-analysis." Sleep Medicine Reviews, 2023;69:101764. doi:10.1016/j.smrv.2023.101764
- OurJrney. Product Facts.
