Coffee alternatives in the UK: options and caffeine compared
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The main coffee alternatives in the UK are tea, matcha, decaf coffee, caffeine-free drinks such as chicory "coffee" and rooibos, and caffeine pouches. They range from almost no caffeine (decaf, about 4 mg a cup) to as much as or more than a coffee (a 200 mg caffeine pouch). Which one fits depends on whether you want less caffeine, no caffeine, or a known amount without a drink.
Key points
• Less caffeine: tea (about 75 mg a cup), matcha (about 19–89 mg a cup).
• Almost none: decaf coffee (about 4 mg).
• None: chicory or barley "coffee", rooibos and most herbal teas.
• A known amount, no drink: caffeine pouches, which state the caffeine on the label.
Table of 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 |
|---|---|---|
| Instant coffee (for comparison) | 100 mg a cup | Filter and coffee-shop coffee can contain more |
| Tea (black or green) | 75 mg a cup | Varies with strength and brewing time |
| Matcha | 19–89 mg a cup (1–2 g) | Depends on how much powder |
| Decaf coffee | 4 mg per 200 ml | Not completely caffeine-free |
| Chicory or barley "coffee" | 0 mg | Roasted roots or grain; 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; no sugar |
Work out your own total: caffeine calculator.
Coffee and tea: NHS. Decaf: EUFIC. Matcha: Molecules review, 2021.
If you want less caffeine
- Tea: about 75 mg a cup according to the NHS, a little less than instant coffee. More: Caffeine in coffee vs tea vs green tea
- Matcha: a 1–2 g serving has roughly 19–89 mg. More: Caffeine in matcha vs coffee
- Half-caf: mixing regular and decaf coffee halves the caffeine.
If you want no caffeine
- Decaf coffee keeps the taste with about 4 mg a cup. More: How much caffeine is in decaf?
- Chicory and barley drinks are made from roasted roots or grain 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 for caffeine.
If you want caffeine without a drink
Caffeine pouches sit under your 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, with no sugar, no nicotine and no tobacco. Morning Energy and Daily Flow also contain L-theanine and vitamins B6 and B12. Vitamins B6 and B12 contribute to normal energy-yielding metabolism, normal psychological function and the reduction of tiredness and fatigue. More: Coffee pouches vs a cup of coffee · Caffeine pouches in the UK
Whatever you choose, count all caffeine sources together: up to 400 mg a day is unlikely to cause adverse effects in healthy adults, and 200 mg a day in pregnancy (FSS and FSA, 2024). More: How much caffeine is too much?
FAQ
What is the best coffee alternative with no caffeine?
Chicory or barley drinks, rooibos and most herbal teas contain no caffeine. Decaf coffee has a small amount, about 4 mg a cup.
What has less caffeine than coffee?
Tea (about 75 mg), a standard cup of matcha (about 19–89 mg), cola (about 40 mg) and decaf (about 4 mg).
Are energy drinks a coffee alternative?
A 250 ml energy drink has about 80 mg of caffeine, similar to a coffee, but sugary versions can contain a lot of sugar. More: Caffeine pouches vs energy drinks
Does chicory coffee have caffeine?
Pure chicory has none. Some blends include real coffee, so check the label.
Read next: Caffeine in matcha vs coffee · Caffeine in decaf coffee · Coffee pouches explained
Optimal Native is coming to the UK. One stack for the whole day: Morning Energy, Daily Flow and Evening Relax. Pre-orders ship from 15 December 2026.