How Much Caffeine is in Tea? Green, Black, White, Oolong, Matcha, Microground Teas

Ah, the dreaded question: how much caffeine is in my tea? A simple question with a bit more of a complex answer, we will do our best in this article to give you insight into how much caffeine is in your favourite cup of tea... generally. If you want to get specific, it'll be time to break out your lab coat!

Does Tea Have Caffeine?

In a few words: yes, all traditional tea has caffeine because all teas are made from the leaf of the camellia sinensis plant, which contains the chemical compound caffeine. Even decaffeinated traditional teas will contain residual caffeine and someone searching for a caffeine-free tea should look towards naturally caffeine-free alternatives like herbal tisanes and infusions.

Scroll to the end to see our chart of general caffeine levels in each type of traditional tea.

Let's Step Back a Moment & Define Tea

What is Tea?

Tea is fascinating because its definition is simultaneously broad and narrow. On the one hand, we think of tea as any delicious beverage made from steeping dried leaves in hot or cold water. On the other hand, there are so many different types of tea, how could this simple definition ever be enough?

The truth of the matter is that the definition really is that simple and that complex all at once. All tea (black tea, green tea, oolong, and right on down the line) comes from the same plant: camellia sinensis. Where they differ is in their production and steeping methods.

Because all types of tea derive from the tea tree, they all contain the stimulant caffeine. You may be familiar with the term herbal tea as a catch-all for naturally caffeine-free infusions. We generally use the term herbal tisane or herbal infusion to avoid any confusion and make the distinction between teas (which always contain caffeine due to their nature) and herbals (which do not necessarily contain caffeine).

Is the Caffeine in Tea Better than the Caffeine in Coffee?

About the Caffeine in Tea

The story of caffeine in tea versus coffee is far more complicated than simply looking at milligrams on a chart. So, before we delve further into how much caffeine might be measured in your favourite cup of tea, we want to spend some time talking about how your body processes and reacts to the caffeine in tea. Hint: its effects may differ from the caffeine you're used to experiencing from coffee.

Chemically identical, nevertheless the caffeine in coffee and the caffeine in tea are experienced entirely differently by the body. This is due entirely to the other compounds and polyphenols found in the two drinks, as the caffeine in tea bonds differently with other substances than the caffeine in coffee. Specifically, caffeine bonds with the catechins (tannins) in tea, and the tannins then prevent the caffeine from being released rapidly into the body. Fans of matcha will recognize this as the "slow-release" effect that produces a longer and more stable caffeination than coffee.

Because of its interaction with other compounds in the tea, the caffeine in tea affects and interacts with the central nervous system and cardiovascular system entirely differently than the caffeine in coffee. The caffeine in coffee has a direct effect on blood circulation and therefore heart rate. In contrast, the caffeine in tea instead enlarges the diameter of the vessels in the cerebral cortex. In other words, the caffeine in tea is more of a stimulant than an excitant, sharpening the mind and decreasing fatigue (according to Tea: History, Terroirs, Varieties; Second Edition).

L-theanine & the Caffeine in Tea

Caffeine is not the only stimulant in tea. Tea also contains theophylline and theobromine (relatives of caffeine that stimulate the heart rate and increase bloodflow) and, most interestingly, L-theanine.

L-theanine is an amino acid that, like caffeine, can cross the blood-brain barrier to affect your central nervous system. Studies show that L-theanine increases the production of alpha waves in the brain, which are associated with alert relaxation, and may stimulate neurotransmitters like dopamine and GABA by acting as a glutamate inhibitor, further aiding in its relaxing effect on the mind and body. The combination of caffeine and L-theanine in tea accounts for why tea is a natural mindfulness tool. These two powerhouse stimulants work in concert to increase cognitive performance and alertness without over-stimulating your central nervous system like coffee and other caffeinated beverages.

What Affects Caffeine Levels in Tea

Understanding Caffeine in Tea

How much caffeine is in any one particular cup of tea is going to depend on a variety of factors. The main variables to keep in mind are the ratio of tea to water, water temperature, and steep length. These factors are why many of the official studies looking at the caffeination levels in tea are misleading. They do not account for how people actually consume tea. Scientific studies are somewhat limited by the constraints of the scientific method. Their variables must be controlled in order to compare apples to apples. It is not at all useful for our purposes, however, to compare a cup of green tea steeped at 100°C for 5 minutes to a cup of black tea steeped at 100°C for 5 minutes because that's simply not how you would prepare a cup of green tea. So, we will look at how these variables affect caffeination levels and what that means for your understanding of how much caffeine is in your favourite cup.

How ratios of tea to water affect caffeination

The more tea you use, the more caffeine you will extract because there is more caffeine available to be extracted. This principle explains why a traditional black tea will be more caffeinated than a scented black tea. The tea content in a scented blend is 'watered down' by the addition of spices and fruits to the overall weight and volume of tea used.

How water temperature affects caffeination

As mentioned above, one of the main issues with many studies into the caffeine levels of various teas is the temperature of water used to steep the tea. Caffeine is heat and water soluble, meaning that the hotter the water and the longer the steep time, the more caffeine you are going to extract from tea leaves.

How steep times affect caffeination

Studies show that the majority of caffeine in tea is released in the first 3 minutes of steeping. That said, caffeine still continues to release after the initial 3 minutes and it is not until around the 10 minute mark that the curve begins to level. For example, a 4.5 minute steep of the same Huiming green tea released 13mg of caffeine while a 10 minute infusion released 21mg. This is great news for tea drinkers who are looking to cut back on caffeine. They can simply discard their first steep and enjoy the lower caffeine second steep!

Caffeine Content in Different Types of Tea

Black Tea Caffeine Content

Black tea is often considered the most caffeinated type of traditional tea, typically containing between 22-58mg of caffeine per cup. This higher caffeine content in black tea is partly due to the oxidation process and the fact that black tea is typically steeped at higher temperatures (around 100°C) for longer periods. Popular varieties like English Breakfast, Earl Grey, and Assam black tea all fall within this caffeine range, making black tea an excellent choice for those seeking a morning energy boost.

Green Tea Caffeine Content

Green tea contains approximately 27-50mg of caffeine per cup. While this might seem comparable to black tea, green tea is typically steeped at lower temperatures (around 70-80°C) and for shorter times, which can result in lower caffeine extraction. Green tea varieties like sencha, dragonwell, and gyokuro all contain varying amounts of caffeine depending on growing conditions and processing methods. The caffeine in green tea works synergistically with L-theanine to provide sustained energy without jitters.

White Tea Caffeine Content

White tea is often mistakenly believed to be the lowest in caffeine, but it actually contains 15-32mg per cup. This lighter tea undergoes minimal processing, preserving delicate flavours and natural caffeine content. White tea varieties like silver needle and white peony offer a gentle caffeination perfect for afternoon sipping.

Oolong Tea Caffeine Content

Oolong tea falls somewhere between green and black tea in both oxidation and caffeine content, typically ranging from 17-49mg per cup. The caffeine levels in oolong tea can vary significantly depending on the oxidation level. Lighter oolongs closer to green tea will have caffeine content on the lower end, while darker, more oxidized oolongs approach black tea caffeine levels.

Matcha and Microground Tea: Maximum Caffeine Content

Matcha Caffeine Levels

Matcha stands apart from other teas when it comes to caffeine content. Because you're consuming the entire ground tea leaf rather than just an infusion, matcha contains significantly more caffeine, approximately 126mg per serving. This makes matcha comparable to a cup of coffee in terms of caffeine content, but with the added benefits of L-theanine for calm, focused energy.

At Old Growth Beverages, our pure Japanese matcha provides this powerful combination of caffeine and L-theanine, delivering sustained energy and mental clarity throughout your day. The caffeine in matcha is released slowly due to its interaction with L-theanine and other compounds in the whole tea leaf, preventing the crash often associated with coffee.

Microground Tea: The Best of Both Worlds

Microground tea offers a unique middle ground between traditional steeped tea and matcha. Like matcha, microground tea involves consuming finely ground whole tea leaves, which means higher caffeine content than steeped tea, along with more antioxidants, catechins, and beneficial compounds. At Old Growth Beverages, we specialise in premium microground teas that deliver enhanced nutrition and a fuller tea experience. Whether you're looking to boost your caffeine intake naturally or simply want to maximise the health benefits of tea, microground varieties provide exceptional value.

Comparing Tea Caffeine to Coffee Caffeine

How Much Caffeine is in Coffee vs Tea?

A standard cup of brewed coffee contains approximately 192mg of caffeine, significantly more than most traditional teas. However, the caffeine comparison between coffee and tea isn't just about numbers. The way your body processes tea caffeine versus coffee caffeine makes a substantial difference in how you feel.

Coffee's caffeine hits your system quickly, providing an immediate energy spike that can lead to jitters, anxiety, and an eventual crash. Tea caffeine, on the other hand, is released gradually thanks to the tannins and L-theanine in tea leaves. This means more sustained energy, better focus, and no afternoon crash.

Herbal Tea and Caffeine-Free Options

Do Herbal Teas Have Caffeine?

True herbal teas (more accurately called herbal tisanes or herbal infusions) do not contain caffeine because they're not made from the camellia sinensis plant. Popular caffeine-free herbal options include chamomile tea, peppermint tea, rooibos tea, hibiscus tea, and ginger tea. These naturally caffeine-free alternatives are perfect for evening relaxation or for those looking to avoid caffeine entirely.

It's important to note that some herbal blends may contain actual tea leaves mixed with herbs, which would contain caffeine. Always check the ingredients if you're seeking a completely caffeine-free beverage.

Decaffeinated Tea: What You Need to Know

Caffeine Content in Decaf Tea

Decaffeinated tea still contains small amounts of residual caffeine, typically 2-5mg per cup. The decaffeination process removes approximately 96-98% of the caffeine, but it's impossible to remove it all while keeping the tea intact. If you're highly sensitive to caffeine or need to avoid it completely for medical reasons, herbal tisanes are a better choice than decaffeinated tea.

How to Control Caffeine in Your Tea

Tips for Reducing Caffeine in Tea

If you love tea but want to reduce your caffeine intake, try these techniques:

First, steep your tea for a shorter time. Since most caffeine is released in the first 3 minutes, reducing steep time to 1-2 minutes can significantly lower caffeine content. Second, use cooler water. Lower temperatures extract less caffeine from tea leaves. Third, try the "caffeine rinse" method by steeping your tea for 30 seconds, discarding that first infusion, and then re-steeping the same leaves. This removes much of the caffeine while preserving flavour. Finally, choose naturally lower-caffeine teas like white tea or opt for herbal tisanes.

Tips for Maximizing Caffeine in Tea

Looking for more energy from your tea? Use more tea leaves, steep at higher temperatures (appropriate for the tea type), extend your steep time to 5-7 minutes, and choose high-caffeine varieties like black tea or matcha. At Old Growth Beverages, our microground teas and pure Japanese matcha provide maximum caffeine content along with all the beneficial compounds in whole tea leaves.

Health Benefits of Caffeine in Tea

Is Tea Caffeine Good For You?

The caffeine in tea offers several health benefits when consumed in moderation. Research suggests that tea caffeine can improve mental alertness, enhance cognitive function, boost metabolism, support fat oxidation, and improve physical performance. The combination of caffeine with L-theanine, antioxidants, and catechins in tea makes it a healthier choice than many other caffeinated beverages.

Tea's caffeine content provides energy without the negative side effects often associated with high-caffeine drinks. The antioxidants in tea, particularly EGCG (epigallocatechin gallate) in green tea, work alongside caffeine to support overall health and wellness.

Who Should Watch Their Tea Caffeine Intake?

Caffeine Sensitivity and Tea

While tea is generally safe for most people, certain individuals should monitor their caffeine consumption. Pregnant women are typically advised to limit caffeine to 200mg per day, making tea a better choice than coffee. People with anxiety disorders may find tea's gentler caffeine effect more manageable than coffee, though herbal options might be preferable. Those with heart conditions should consult their healthcare provider about appropriate caffeine levels. Individuals taking certain medications should check for interactions with caffeine. Children and teens should limit caffeine intake, making lower-caffeine options like white tea or herbal tisanes more appropriate.

The Bottom Line: Tea Caffeine Content

So, How Much Caffeine is in Tea?

All traditional teas have caffeine, so any white, green, oolong, black, aged, or scented tea will contain some amount of caffeine. As discussed above, the caffeine content of your cup of tea will vary depending on the ratio of tea to water, steep time, water temperature, and proportions of tea to scents (like fruits or spices in blended teas). The chart below is a general guide to how much caffeine is likely in your cup of traditional tea based on typical steep times, temperatures, and ratios. The ranges given for each type of tea are typical though by no means exhaustive representations of that type of tea.

Understanding caffeine levels in tea helps you make informed choices about your daily tea consumption. Whether you're seeking maximum energy from matcha and microground teas or prefer the gentle lift of white tea, there's a perfect tea caffeine level for everyone. At Old Growth Beverages, we're committed to providing premium microground teas and PPure Japanese matcha that deliver exceptional flavour, nutrition, and the perfect amount of natural caffeine for your lifestyle.

Caffeine Content in Tea Chart:

• Coffee: 192mg
• Matcha: 126mg
• Black Tea: 22-58mg
• Green Tea: 27-50mg
• Oolong Tea: 17-49mg
• White Tea: 15-32mg
• Aged Tea/Pu-erh: 19-23mg
• Herbal Tea: 0mg
• Decaf Tea: 2-5mg

*Caffeine content range based on liquid chromatography-UV of teas infused in a teapot with 2 cups water; matcha was whisked in a bowl with 1/2 cup of water.

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