How Much Caffeine In Tea? The caffeine content in tea varies widely depending on the type.
Here’s the quick breakdown per 8-oz (240 ml) cup:

• Black tea: 40–70 mg

• Green tea: 20–45 mg

• White tea: 15–30 mg

• Oolong tea: 30–50 mg

• Herbal tea: 0 mg (naturally caffeine-free)

• Matcha: 60–80 mg

• Chai (with black tea): 40–60 mg

Brewing time, leaf grade, and water temperature dramatically influence caffeine levels.

 This guide breaks down caffeine levels in all major tea categories—supported by evidence, authority mentions.

What Is Caffeine in Tea?

Caffeine is a natural stimulant found in the Camellia sinensis plant — the source of black tea, green tea, oolong tea, white tea, and matcha.
Tea also contains:

• L-theanine (promotes calm focus)

• Polyphenols (antioxidants like catechins and theaflavins)

These additional compounds moderate caffeine’s effect, giving tea a smoother, more balanced energy uplift compared to coffee.

Caffeine Content in Different Types of Tea:

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1. Black Tea Caffeine (40–70 mg)

Black tea is fully oxidized, bold, and energizing.

Typical caffeine: 40–70 mg per 8 oz
Examples:

• English Breakfast

• Assam

• Ceylon

• Earl Grey

• Darjeeling Second Flush

Why higher caffeine?

• Steeped with near-boiling water

• Uses older leaves with more caffeine

• Oxidation improves extraction

2. Green Tea Caffeine (20–45 mg)

Green tea is less oxidized and brewed at lower temperatures.

Average caffeine: 20–45 mg

Popular varieties:

• Sencha

• Dragon Well (Longjing)

• Gunpowder

• Jasmine Green Tea

Lower water temperature = slower caffeine extraction.

3. White Tea Caffeine (15–30 mg)

White tea is often thought to be extremely low caffeine, but levels vary.

Typical caffeine: 15–30 mg

Types:

• Silver Needle

• White Peony (Bai Mudan)

Younger buds may contain more caffeine, but gentler brewing keeps levels low.

4. Oolong Tea Caffeine (30–50 mg)

Oolong sits between green and black tea in oxidation.

Caffeine: 30–50 mg

Types:

• Tie Guan Yin

• Wuyi Rock Oolong

• Dong Ding Oolong

Varies widely depending on oxidation level (20%–80%).

5. Matcha Caffeine (60–80 mg)

Matcha is powdered green tea, meaning you drink the entire leaf.

Caffeine: 60–80 mg — equivalent to a mild coffee.

Matcha also delivers high L-theanine, balancing its stimulant effect.

6. Chai (Tea Latte) Caffeine (40–60 mg)

Chai is typically made from black tea + spices + milk.

Caffeine: 40–60 mg
Milk reduces perceived strength but caffeine remains.

7. Herbal Tea Caffeine (0 mg)

Herbal teas are naturally caffeine-free because they’re not made from Camellia sinensis.

Caffeine: 0 mg

Caffeine-free herbs:

• Chamomile

• Peppermint

• Rooibos

• Hibiscus

• Lemongrass

• Ginger

Great for nighttime routines.

Tea Caffeine Comparison Chart:

Factors That Influence Caffeine in Tea:

1. Leaf Grade

• Tea dust/fannings (tea bags) → highest caffeine extraction

• Whole leaves (loose leaf) → slower extraction

2. Brewing Time

Steep longer → more caffeine.

1 minute = ~15–25 mg
3 minutes = ~30–50 mg
5 minutes = up to 70 mg

3. Water Temperature

Higher temperature extracts more caffeine:

• 70–80°C = green/white tea

• 90–100°C = oolong/black teas

4. Origin

Assam, Kenya, and Ceylon teas often have higher caffeine.

5. Harvest Season

• First flush Darjeeling → lower caffeine

• Second flush → higher caffeine due to mature leaves

6. Oxidation

Oxidation doesn’t increase caffeine, but it increases solubility, making black tea feel stronger.

Does Decaffeinated Tea Still Have Caffeine?

Yes — decaf tea still contains 2–5 mg per cup.
The CO₂ decaffeination method preserves flavor while removing most caffeine.

Read Next: Does Black Tea Have Caffeine | Caffeine Content & Health Benefits

How Tea Caffeine Affects the Body:

1. Energy & Focus

Caffeine stimulates the central nervous system.
The presence of L-theanine creates:

• calm alertness

• improved concentration

• fewer caffeine jitters

Evidence: Studies published in Journal of Nutrition and Psychopharmacology show the synergy between caffeine and L-theanine improves cognitive performance.

2. Heart Health

Moderate tea consumption is associated with cardiovascular benefits.
The American Heart Association notes that tea’s polyphenols may support long-term heart health.

3. Antioxidants

Green and white teas are rich in catechins like EGCG, providing antioxidant benefits.

Harvard School of Public Health states tea consumption may support metabolic and overall wellness.

4. Recommended Daily Intake

The FDA advises keeping caffeine under 400 mg per day for healthy adults.

This equals approximately:

• 6–8 cups of green tea

• 4–5 cups of black tea

• 5–6 cups of oolong

Which Tea Has the Most Caffeine?

Ranking from highest to lowest:

1. Matcha (60–80 mg)

2. Yerba Mate (70–90 mg, not true tea but caffeinated)

3. Black Tea (40–70 mg)

4. Oolong Tea (30–50 mg)

5. Green Tea (20–45 mg)

6. White Tea (15–30 mg)

7. Herbal Tea (0 mg)

How to Reduce Caffeine in Tea:

• Steep for less time

• Use cooler water

• Choose large loose-leaf teas

• Rinse leaves for 10 seconds to remove 20% caffeine

• Select decaf or herbal teas

How to Increase Caffeine in Tea:

• Use hotter water

• Increase tea-to-water ratio

• Use finely cut tea (tea bags)

• Choose higher-caffeine varieties like Assam or matcha

High-Authority Reference Mentions:

In your content, you may reference insights from:

• Harvard T.H. Chan School of Public Health – Antioxidants and tea research

• Mayo Clinic – Caffeine comparison charts

• U.S. Food & Drug Administration (FDA) – Safe caffeine limits

• National Institutes of Health (NIH) – Studies on caffeine and cognitive function

• American Heart Association (AHA) – Cardiovascular evidence related to tea

• European Food Safety Authority (EFSA) – Risk assessment of caffeine

Take Away:

So, how much caffeine is in tea?
It depends on the type and how you brew it — but in general:

• Black tea is medium-high caffeine

• Green and oolong teas are moderate

• White tea is mild

• Matcha is high

• Herbal teas are caffeine-free

Tea offers a versatile range of caffeine levels, allowing you to choose the right cup for morning energy, afternoon focus, or nighttime calm.