Coffee alternatives: 9 ideas, with and without caffeine

Are you looking for a Coffee alternative – because you want to cut down on caffeine, because coffee doesn’t agree with you, or simply out of curiosity? First, a quick comparison: according to the Federal Institute for Risk Assessment (BfR), a 200 ml cup of filter coffee contains around 90 mg of caffeine, whilst a 60 ml espresso contains around 80 mg – these are all approximate figures, as the content varies. Here are nine alternatives – some with caffeine to kick-start your day, and some without for the afternoon and evening.

An overview of all the options

The caffeine figures come from different sources and relate to different serving sizes. You should therefore always compare them with the amount you actually drink.

Black tea

Black tea is the most obvious alternative: according to the BfR, a 200 ml cup contains around 45 mg of caffeine, which is roughly half the amount found in a cup of filter coffee. Coffee, black tea and green tea all contribute to fluid intake, as caffeine has only a slight diuretic effect. Nevertheless, the German Nutrition Society recommends consuming coffee and black tea only in moderate quantities of 3 to 4 cups a day.

Green tea

Green tea contains even less caffeine – around 30 mg per 200 ml cup. According to the Federal Centre for Nutrition, the caffeine in green and black tea is released into the body more slowly than in coffee, meaning that the stimulating effect lasts longer. However, the amount of caffeine in a glass depends on the variety and method of preparation; the BfR figures are expressly approximate values.

Matcha

Matcha is a finely ground powder made from green, unfermented tea leaves. It is stirred into water and drunk. The Bavarian State Office for Health and Food Safety has analysed 47 samples: a serving of matcha made from 1 to 2 g of powder contains between 13 and 68 mg of caffeine. The range is wide because the caffeine content of the powder varied between 1.4 and 3.6 g per 100 g of dry matter. The LGL does not consider matcha to be suitable for children.

Mate

Mate is made from the leaves of the South American shrub Ilex paraguariensis and, strictly speaking, is a herbal tea – yet it does contain caffeine. According to the Consumer Advice Centre, the leaves contain between 0.4 and 1.6 per cent caffeine; a cup contains around 80 mg, according to the AOK; those who re-infuse the leaves several times consume significantly more in total. When drunk in normal quantities, mate tea is not a cause for concern, according to the Consumer Advice Centre. The BZfE recommends organically grown mate, as conventionally grown leaves are more likely to be contaminated with harmful substances. People who are sensitive to caffeine, pregnant women, breastfeeding mothers, children and adolescents should avoid dietary supplements containing mate.

Energy – Blackcurrant & Pomegranate, no sugar

Our Energy – Blackcurrant & Pomegranate contains 32 mg of caffeine per 100 ml, which amounts to 105.6 mg in a 330-ml can. According to the ingredients list, it also contains taurine (0.02 per cent), natural flavouring and colouring concentrates from carrot and blackcurrant – but 0 g of sugar and no sweeteners. By way of comparison: according to the BfR, energy drinks contain on average around 100 g of sugar per litre. Due to its caffeine content, Energy – Blackcurrant & Pomegranate is not recommended for children, pregnant women or breastfeeding mothers. Find out more about this variety under ‘Energy – Blackcurrant & Pomegranate’, and read all about the topic in ‘Energy no sugar’.

Cocoa

According to the BfR, a 200 ml glass of hot chocolate contains between 8 and 35 mg of caffeine. That’s not much compared to coffee, but it’s not nothing either – so hot chocolate isn’t necessarily the best choice if you’re aiming for a completely caffeine-free evening. Chocolate also contains caffeine: 50 g of dark chocolate contains around 25 mg, whilst 50 g of milk chocolate contains around 10 mg.

Decaffeinated coffee

Anyone who doesn’t want to miss out on the taste of coffee should opt for decaffeinated coffee. Depending on the variety, normal coffee beans usually contain between 1.0 and 2.5 per cent caffeine; in decaffeinated coffee, around 90 to 95 per cent of this is removed. It is not entirely caffeine-free: according to the Coffee Regulations, decaffeinated coffee may contain no more than 0.1 per cent caffeine by dry weight, and decaffeinated instant coffee no more than 0.3 per cent. Only the term ‘decaffeinated’ is permitted; ‘decaf’ or ‘caffeine-free’ are not. Out of 326 samples taken from shops in Bavaria, 3 of the 200 samples of coffee beans or ground coffee were significantly above the maximum permitted level.

Cereal coffee, chicory and lupin

Coffee substitutes made from grains, chicory or lupin are naturally caffeine-free – unless they contain ingredients that contain caffeine, such as guarana or added caffeine. It is therefore worth checking the list of ingredients.

• Grain coffee is usually made from roasted barley, rye or spelt grains and has a mild, slightly sweet and malty flavour.
• Malt coffee is made from malted barley: the grains germinate, during which process the starch is converted into malt sugar, which caramelises during roasting.
• Chicory coffee is made from the roasted root of the common chicory and usually has a stronger, more bitter flavour.
• Lupin coffee is made from roasted sweet lupin seeds and is described as mild and aromatic.

According to calculations by Stiftung Warentest, instant cereal coffee is available from around 3 to 5 cents per 100 ml, whilst the cheapest filter coffees start at around 6 to 9 cents. Something to bear in mind: because the raw materials are roasted, coffee substitutes such as ground coffee may contain acrylamide; chicory is particularly prone to this. Between 2018 and 2023, the Stuttgart Chemical and Veterinary Testing Office found levels exceeding the EU guideline value in 2 out of 54 samples.

Flavoured water

For the afternoon and evening, the simplest option is a completely caffeine-free drink. The DGE lists drinking water and unsweetened herbal and fruit teas as the best thirst-quenchers. Be careful with herbal tea: although mate is classed as an herbal tea, it does contain caffeine. According to the ingredients list, our Pink Grapefruit, Lime & Mint and Citrus varieties contain no caffeine, 0 g sugar and no sweeteners. You can find all our varieties under ‘Flavoured Water’.

Mornings, afternoons, evenings: which option is best for when?

According to the BfR, caffeine has a stimulating effect 15 to 30 minutes after consumption and can last for several hours; the duration varies from person to person. For the average adult, the half-life is around 5 hours. In a sleep study, 400 mg of caffeine shortened sleep by more than an hour, even when taken 6 hours before going to bed.

As a general guide, healthy adults should consume no more than 200 mg of caffeine in a single dose and no more than 400 mg over the course of the day; for pregnant and breastfeeding women, the limit is 200 mg per day. Caffeine can also affect the efficacy of certain medicines, such as painkillers, antibiotics and asthma medications. Our guide explains how much caffeine you can safely consume each day. Caffeine per day, how long it lasts, the article Half-life of caffeine.

Frequently Asked Questions

Sources

1. Federal Institute for Risk Assessment (BfR): Questions and answers on caffeine and caffeinated foods, including energy drinks, FAQ dated 5 January 2026. bfr.bund.de
2. Bavarian State Office for Health and Food Safety (LGL): Analysis of the trendy drink matcha tea, updated 26 June 25. lgl.bayern.de
3. Bavarian State Office for Health and Food Safety (LGL): Decaffeinated coffee: Does it really contain what it says on the label?, 17 November 25. lgl.bayern.de
4. Federal Centre for Nutrition (BZfE), Heike Kreutz: How to prepare mate tea properly, 5 March 25. bzfe.de
5. Consumer Advice Centre: Mate – more energy and less hunger?, as at 6 October 25. verbraucherzentrale.de
6. AOK Health Magazine: The effects of mate tea: an overview of the benefits and risks, 15 July 2026. aok.de
7. Stiftung Warentest: Coffee substitutes: Muckefuck is making a comeback, 7 June 26. test.de
8. VerbraucherFenster Hessen (Hesse Ministry): Coffee substitutes: pick-me-ups made from cereals, lupins or acorns, updated 26 February 26. verbraucherfenster.hessen.de
9. German Nutrition Society: Reference values for nutrient intake: Water, accessed 16 September 2026. dge.de
10. Institute for Quality and Efficiency in Health Care (IQWiG), gesundheitsinformation.de: Drinking enough in everyday life: tips and advice, 18 October 2023. gesundheitsinformation.de
11. NCBI Bookshelf / StatPearls (Evans J, Richards JR, Battisti AS): Caffeine, last updated 29 May 24. ncbi.nlm.nih.gov
12. Journal of Clinical Sleep Medicine (Drake C, Roehrs T, Shambroom J, Roth T): Effects of caffeine on sleep when taken 0, 3 or 6 hours before going to bed, 2013;9(11):1195–1200. pmc.ncbi.nlm.nih.gov
13. ACQUA REAPER: Product labels, as at 26 July.
14. Acqua Reaper: Product label for Energy Blackcurrant, as at 07/26.