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Caffeine in tea - how much is in my cup?
Whether you love the energy tea gives you or you're trying to cut back, it's helpful to know how much caffeine is in your cup. Tea is made from the Camellia sinensis plant, which naturally contains caffeine. This includes black tea, green tea, oolong tea, white tea, and pu'erh. Every type of real tea has caffeine. But how much caffeine ends up in your cup? That depends on many factors.
Let’s break it down.
How Much Caffeine Is in a Cup of Tea vs. Coffee?
The average cup of drip coffee contains about 95–120 mg of caffeine. By comparison, the average cup of tea contains less caffeine. But the amount of caffeine in tea depends on the type of tea leaves, brewing methods, water temperature, and steeping time. Here’s a general guide:
Drip Coffee: 95–120 mg
Loose Leaf Black Tea: 40–60 mg
Green and White Teas: 20–50 mg
Oolong Tea: 30–50 mg
Kukicha, Hojicha: 10–30 mg
Decaffeinated Tea: 5–10 mg
Herbal Tea (like Chamomile): 0 mg
What Affects the Amount of Caffeine in Tea?
The caffeine content in tea isn’t set in stone. It’s influenced by many factors:
1. Type of Tea Leaves and Plant Variety
All tea comes from the Camellia sinensis plant. But different varieties and parts of the tea plant affect caffeine content.
Camellia sinensis var. assamica is known for producing higher caffeine content, especially in bold loose leaf black teas. Camellia sinensis var. sinensis is typically used for green and white teas and has slightly lower caffeine.
2. Leaf Size and Surface Area
Smaller or broken leaf tea has more surface area, which means caffeine is extracted more quickly. This is why tea bags often lead to slightly higher caffeine in your cup. Whole tea leaves used in loose leaf tea release caffeine more slowly.
3. Water Temperature
Hot water extracts more caffeine. Black teas and oolong teas are typically brewed with near-boiling water, leading to higher caffeine levels. Green tea and white tea are brewed with lower water temperatures, generally resulting in less caffeine in the final infusion.
4. Brewing Time
A longer brewing time leads to a stronger flavor and more caffeine extracted from the leaves. A cup of tea steeped for five minutes will contain more caffeine than one brewed for two.
5. Amount of Tea Used
More tea leaves = more caffeine. If you use a heaping teaspoon of loose leaf tea instead of a level one, expect a stronger infusion and more energy.
6. Brewing Methods
Cold brewing, which uses cool water and longer steeping times, generally extracts less caffeine than hot water brewing. This can be a gentler way to enjoy green, oolong, and white teas.
7. Oxidation and Processing
While oxidation impacts flavor and body, it doesn’t change the caffeine in the leaf. A black tea isn’t inherently higher in caffeine just because it’s oxidized. Instead, it’s the water temperature and brewing time that influence how much caffeine ends up in your cup.
Tea Caffeine Levels by Type (Examples from Our Collection)
Higher Caffeine Content
Bolder Breakfast: A blend of black tea and pu’erh with chocolate notes for lasting energy
Morning Mojo: A blend of black tea and pu’erh tea with citrus and vanilla notes
Assam Black Tea: Strong, malty, and reliable
Medium Caffeine Content
Ceremonial Matcha: Stone-ground green tea powder with a smooth lift
Organic Matcha: Certified organic, with similar benefits and flavor
Jasmine Green Tea: Delicate floral notes with a steady energy
Oolong Tea: Often semi-oxidized with moderate caffeine
Meditative Mind: A white tea with jasmine pearls and rosebuds
Lower Caffeine Content
Kukicha: A twig tea with a gentle flavor and very little caffeine
Naturally Caffeine-Free
Chamomile: Great for relaxing in the evening
Lights Out: A soothing herbal blend for deep rest
Rooibos: A South African plant rich in antioxidants, no caffeine
Turmeric Tonic: Spicy, vibrant, and full of health benefits — without the buzz
Why Tea Caffeine Feels Different Than Coffee
Even when a cup of tea has a similar caffeine content to coffee, it often feels different in your body. That’s thanks to an amino acid called L-theanine, found only in tea.
L-theanine works with caffeine to promote calm alertness.
Tea’s antioxidants slow the absorption of caffeine, creating a longer period of focus without a crash.
This makes tea a great option for those sensitive to caffeine or looking to reduce fatigue without overstimulation.
FAQs
Can you decaffeinate your own tea by rinsing the leaves?
No. A quick rinse only extracts a small portion of the caffeine and may remove many of the healthy elements.
Is decaf tea caffeine-free?
Decaffeinated tea still contains about 5–10 mg of caffeine per cup.
Is green tea higher in caffeine than black tea?
Not generally. Green tea is usually brewed at shorter times and lower water temperatures, which means less caffeine is extracted compared to black tea.
What if I'm caffeine intolerant?
Skip real tea entirely and choose herbal infusions made from plants that don’t belong to the tea family, like chamomile or rooibos. These are naturally caffeine-free and better suited for those with sensitivity.
What’s the best low-caffeine tea?
Kukicha and hojicha are your go-to. These teas offer great flavor with much less caffeine than most green teas.
How does cold brewing affect caffeine?
Cold brewing tea generally results in a lower caffeine infusion. It's a great method for green and white teas, giving you a smooth taste and less energy spike.
Want to Avoid Caffeine Altogether?
You don’t need to settle for weak decaf tea. Our naturally caffeine-free herbal blends bring all the flavor and comfort without any buzz. Sample blends like Lights Out, Rooibos, and Turmeric Tonic, all perfect for winding down after a long day.
Caffeine content in tea can feel confusing, but once you understand the factors, from leaf type and surface area to water temperature and brewing time, it's easy to find the right tea for your body and your day.