Discover the typical caffeine content in green, black, white, oolong, pu-erh, yellow teas, and tisanes. Learn why each tea type has its caffeine level and how brewing affects it.
Factors That Affect Caffeine Levels in Tea
- Leaf Age: Younger buds can have more caffeine than older leaves.
- Processing: Oxidation and fermentation don’t directly change caffeine content but can affect how quickly it’s released during brewing.
- Brewing Time & Temperature: Higher heat and longer steeping extract more caffeine.
- Leaf-to-Water Ratio: More leaves = more caffeine in your cup.
Many tea lovers enjoy a daily cup for its flavor, health benefits, and gentle caffeine lift. But not all teas have the same caffeine content — and the differences come down to processing, leaf type, and brewing method.
In this guide, we’ll explore the average caffeine levels of each tea type, why they differ, and what that means for your energy levels and daily tea routine.
1. Green Tea
Typical Caffeine Content: 20–45 mg per 8 oz cup
Reason: Green tea is made from young leaves that are quickly steamed or pan-fired to prevent oxidation. The gentle processing helps retain caffeine, but lower brewing temperatures and shorter steeping times result in moderate caffeine levels.
Tip: Matcha — a powdered form of green tea — contains much more caffeine (60–70 mg) because you consume the whole leaf.
2. Black Tea
Typical Caffeine Content: 40–70 mg per 8 oz cup
Reason: Fully oxidized black tea leaves tend to release more caffeine into the cup, especially when brewed at high temperatures for several minutes. The oxidation process doesn’t increase caffeine, but black tea is often made from older, larger leaves that have a naturally higher content.
Tip: For a strong caffeine kick, choose Nepali Breakfast or Black Tea blends like Earl Grey.
3. White Tea
Typical Caffeine Content: 15–30 mg per 8 oz cup
Reason: Despite being made from young buds and leaves (which can have high caffeine potential), white tea is brewed at lower temperatures and often from varieties with naturally lower caffeine. The result is a light, gentle drink.
Tip: Silver Needle white tea tends to have slightly higher caffeine than White Peony.
4. Oolong Tea
Typical Caffeine Content: 30–50 mg per 8 oz cup
Reason: Oolong tea’s partial oxidation and medium-temperature brewing release a moderate amount of caffeine. Its caffeine level sits between green and black tea, offering a balanced energy boost without the jitters.
Tip: Darker, more oxidized oolongs tend to have slightly higher caffeine content.
5. Pu-erh Tea
Typical Caffeine Content: 30–70 mg per 8 oz cup
Reason: Pu-erh is fermented and aged, but caffeine content depends heavily on the leaf grade and brewing time. Young, raw (sheng) pu-erh often has more caffeine, while aged ripe (shou) varieties can be smoother and slightly less stimulating.
Tip: Multiple short infusions spread caffeine intake more evenly.
6. Yellow Tea
Typical Caffeine Content: 20–40 mg per 8 oz cup
Reason: Yellow tea is processed similarly to green tea but undergoes a slow “sealed yellowing” step. This gentle processing preserves caffeine levels similar to green tea, while its mellow flavor makes it seem less stimulating.
Tip: Brew at slightly lower temperatures to reduce caffeine extraction.
Tisane (Herbal Tea)
Typical Caffeine Content: 0 mg per 8 oz cup
Reason: Herbal teas (tisanes) like chamomile, peppermint, rooibos, and hibiscus are not made from the Camellia sinensis plant, so they naturally contain no caffeine.
Tip: Perfect for evening relaxation or for those avoiding caffeine entirely.
Frequently Asked Questions (FAQs)
Q1: Which tea has the most caffeine?
Matcha (green tea powder) typically has the highest caffeine per serving because you consume the whole leaf. Among loose-leaf teas, strong black teas like Assam are among the highest.
Q2: Can I reduce the caffeine in my tea?
Yes — use cooler water, shorter steeping times, or choose naturally low-caffeine teas like white tea or tisanes.
Q3: Does decaffeinated tea still have caffeine?
Yes, but only trace amounts (usually under 5 mg per cup).
Final Sip
From the gentle lift of white tea to the energizing boost of black tea, caffeine levels vary widely across tea types. Understanding these differences can help you choose the right tea for your energy needs — whether you want a morning wake-up or a relaxing bedtime ritual.
If you’re curious about the flavors and characteristics of each tea type, check out our guide on The 6 Main Types of Tea (Plus Tisane) and Brewing the Perfect Cup for the perfect companion to this caffeine breakdown.
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