How Much Caffeine In Green Tea? A Complete Guide

Green tea contains caffeine, but the amount is generally lower than black tea or coffee. On average, an 8-ounce cup of green tea has 20–45 mg of caffeine, depending on leaf type, brewing method, and water temperature.

Matcha, a powdered form of green tea, can have higher caffeine levels, sometimes reaching 60–70 mg per serving. Unlike coffee, green tea also contains L-theanine, an amino acid that creates a calm, focused alertness instead of a rapid energy spike.

But if you’re curious about caffeine intake, it’s important to know How Much Caffeine In Green Tea?

This guide explains everything you need to know about caffeine in green tea, including:

• Typical caffeine content in brewed green tea

• Differences between loose leaf, bagged, and powdered matcha

• How brewing methods affect caffeine

• Health benefits and safety considerations

What Is Green Tea?

Green tea comes from the Camellia sinensis plant. The leaves are steamed or pan-heated shortly after harvesting to prevent oxidation. This keeps their green color, fresh flavor, and high concentration of antioxidants like catechins and EGCG (Epigallocatechin gallate).

Key Factors

• Camellia sinensis

• Catechins

• EGCG

• L-theanine

• Polyphenols

• Matcha

• Sencha

• Longjing (Dragon Well)

How Much Caffeine In Green Tea?

The caffeine in green tea depends on the type of leaves, preparation, and serving size.

References: Harvard Health Publishing, Mayo Clinic, NIH

Note: Matcha contains more caffeine than standard brewed green tea because you consume the powdered leaves rather than just steeping them.

Factors Affecting Caffeine Levels in Green Tea:

1. Type of Green Tea

• Sencha: 20–30 mg per cup, light and grassy

• Dragon Well (Longjing): 25–35 mg per cup, nutty and smooth

• Matcha: 60–70 mg per serving, concentrated powdered tea

2. Brewing Time

The longer you steep green tea leaves, the more caffeine is released. A 1–2 minute steep produces mild caffeine, while 3–5 minutes increases caffeine content.

3. Water Temperature

• Ideal temperature for green tea: 160–185°F (70–85°C)

• Boiling water can burn leaves, making them bitter and sometimes slightly increasing caffeine extraction.

4. Leaf Quantity

More leaves per cup increase caffeine. Bagged teas usually have less caffeine because the leaf amount is limited.

Green Tea vs Coffee | Caffeine Comparison:

Caffeine content is an important consideration for energy and focus:

Green tea generally contains less caffeine than coffee or black tea, making it ideal for people who want a gentle energy boost without jitters.

How Green Tea Caffeine Affects the Body:

Green tea contains caffeine and L-theanine, which work together to produce smooth alertness and calm focus.

Benefits of Green Tea Caffeine:

• Supports mental focus and concentration

• Provides gentle energy without sudden spikes

• Helps maintain alertness during study or work

• Can support mild metabolism boost

Research: Harvard Health notes that the combination of caffeine and L-theanine in green tea can improve focus while reducing the jitteriness sometimes caused by coffee.

Read Next: Does Tea Have Caffeine | A Complete Guide to Tea and Energy

Health Benefits of Green Tea:

Besides caffeine, green tea is packed with beneficial compounds:

1. Antioxidants

• Rich in catechins, especially EGCG, which protect cells from oxidative stress.

• NIH research notes green tea antioxidants may support cardiovascular and metabolic health.

2. Heart Health

• Regular green tea consumption is associated with healthy blood pressure and cholesterol balance.

• Polyphenols in green tea may support vascular function.

3. Brain and Cognitive Support

• L-theanine helps reduce stress and improve mental clarity.

• Studies referenced by Mayo Clinic suggest green tea may support memory and alertness.

4. Weight Management Support

• Catechins in green tea may slightly boost metabolism and fat oxidation when combined with healthy diet and exercise.

Is Green Tea Safe for Everyone?

Green tea is generally safe, but caffeine content should be considered in certain situations:

• Pregnant or breastfeeding women: moderate caffeine intake is recommended (under 200 mg/day).

• Caffeine-sensitive individuals: may prefer lighter green tea or herbal tea.

• Heart or stomach conditions: excessive caffeine can increase heart rate or acidity.

Tip: Herbal teas (like chamomile or rooibos) are caffeine-free alternatives for those sensitive to caffeine.

Tips to Control Caffeine in Green Tea:

1. Use cooler water (160–185°F / 70–85°C) to reduce caffeine extraction.

2. Shorten steeping time to 1–2 minutes.

3. Use less leaf or tea bag per cup.

4. Choose white or lightly oxidized green teas for naturally lower caffeine.

5. Reserve matcha for times when you want higher caffeine and sustained focus.