How Much Caffeine Is in Tea? A Guide by Type
How much caffeine is in black, green, white, oolong and matcha tea, what changes it, and how decaf differs from caffeine-free.
How much caffeine is in tea? It's one of the most searched tea questions out there, and the true answer is a slightly unsatisfying "it depends." A cup of tea usually has less caffeine than a cup of coffee, but the amount moves around with the leaf, the water temperature and how long you let it steep. Let's sort it out.
Caffeine in tea vs coffee
Typical amounts per 8-ounce (237 ml) cup look roughly like this:
| Drink (8 oz) | Typical caffeine |
|---|---|
| Brewed coffee | About 95 mg |
| Brewed black tea | About 40 to 70 mg |
| Brewed green tea | About 20 to 45 mg |
| Decaf brewed black tea | About 2 to 5 mg |
| Herbal tea (most) | 0 mg |
Think of these as averages, not rules. Two cups of the very same tea can land in different places depending on how they're brewed.
What about white, oolong and matcha?
- White tea: it has a reputation for being low in caffeine, and plenty of cups land around 15 to 40 mg. Bud-heavy whites can surprise you, though, because young buds tend to hold more caffeine than older leaves.
- Oolong: usually somewhere between green and black tea, often around 30 to 55 mg, with lots of wiggle room.
- Matcha: usually higher per serving than steeped green tea, since you whisk the powdered leaf into water and drink the whole thing. A typical 2-gram serving has roughly 60 to 70 mg. More powder, more caffeine.
- Pu-erh: it's made from the tea plant, so it has caffeine in a similar range to other true teas.
Curious how white and green tea compare beyond caffeine? Our white tea vs green tea guide gets into flavor and brewing too.
What changes the caffeine in your cup?
The leaf
Plant variety, growing conditions and the age of the leaf all play a part. Buds and young leaves tend to carry more caffeine than mature leaves. Shade-grown teas like matcha and gyokuro tend to run higher.
Water temperature
Hotter water pulls caffeine out faster. That's one reason black tea, brewed near boiling, often ends up stronger than green tea brewed cooler.
Steep time
The longer it steeps, the more caffeine comes out, though most of it shows up in the first few minutes.
Leaf amount
No surprises here: more leaf in the same amount of water means more caffeine in the cup.
Re-steeping
Later infusions usually have less caffeine than the first one.
Decaf vs caffeine-free
These two sound alike but they aren't the same thing. Decaf tea starts life as regular tea and goes through a process that removes most of its caffeine. A little stays behind, usually just a few milligrams per cup. August Uncommon's Decaf Low Country is one example.
Caffeine-free drinks were never made from the tea plant in the first place. Herbal blends and rooibos fall into this group. Find them in our Herbal & Caffeine-free collection.
For a cozy example, August Uncommon's Psychocandy is a rooibos blend with roasted pumpkin, caramel and vanilla, and no caffeine at all. It tastes a lot like dessert, minus the dishes.
Tips if you want less caffeine
- Save herbal blends or rooibos for the evening.
- Use slightly cooler water and shorter steeps.
- Enjoy a second infusion, which tends to be lighter.
- Try a roasted tea like hojicha, which many people find gentle.
Tips if you want more
Reach for a brisk black tea like Assam, or whisk up a bowl of matcha. Our Coffee Switchers collection rounds up bold, full-bodied options. If you have specific caffeine needs or concerns, check with a healthcare professional.
Quick answers
Does green tea have caffeine?
Yes. A typical 8-ounce cup has roughly 20 to 45 mg, though it shifts with the tea and how you brew it.
Which tea has the most caffeine?
Matcha and strong black teas such as Assam tend to be highest per serving.
Is rooibos caffeine-free?
Yes. Rooibos is a South African herb, not tea, and it's naturally caffeine-free.
Does adding milk reduce caffeine?
No. Milk changes the flavor and texture, but the caffeine in the cup stays the same.
