Caffeine in Tea: A Complete Comparison Chart (Plus How It Compares to Coffee)

The Caffeine Question Everyone Asks

If you're considering switching from coffee to tea, or simply trying to manage your caffeine intake, you've probably wondered: exactly how much caffeine is in tea? The answer isn't as simple as you might think.

Unlike coffee, where caffeine content is relatively consistent, tea caffeine varies dramatically based on the type of tea, how it's processed, how you brew it, and even when the leaves were harvested. A cup of white tea might have 15mg of caffeine, while a strong black tea could have 70mg - and they both come from the same plant.

Let's break down everything you need to know about caffeine in tea, so you can make informed choices about what to drink and when.

Caffeine in Tea vs. Coffee: The Big Picture

First, let's establish the baseline comparison:

Beverage	Caffeine per 8 oz Cup
Brewed Coffee	95-200mg
Espresso (1 oz)	63mg
Black Tea	40-70mg
Oolong Tea	30-50mg
Green Tea	25-50mg
White Tea	15-30mg
Herbal/Fruit Infusions	0mg (caffeine-free)
Decaf Tea	2-5mg

The key takeaway: Even the strongest tea has about half the caffeine of coffee. This makes tea an excellent option for those who want energy without jitters, or who are sensitive to caffeine's effects.

Why Tea Caffeine Feels Different Than Coffee Caffeine

Here's something fascinating: many people report that tea's caffeine feels gentler, more sustained, and less likely to cause jitters or crashes compared to coffee. This isn't just perception - there's real science behind it.

The L-Theanine Factor

Tea contains a unique amino acid called L-theanine that coffee doesn't have. L-theanine promotes relaxation and calm focus without drowsiness. When combined with caffeine, it creates a synergistic effect that:

• Smooths out caffeine's stimulating effects
• Reduces jitters and anxiety
• Promotes sustained, focused energy rather than a spike and crash
• Enhances cognitive performance and attention
• Supports alpha brain wave activity (associated with relaxed alertness)

This is why tea drinkers often describe feeling "calmly alert" rather than "wired" - you get the energy boost without the downsides.

Slower Absorption

Tea's caffeine is absorbed more gradually than coffee's, leading to:

• Gentler onset of effects
• Longer-lasting energy
• Reduced likelihood of afternoon crashes
• Less disruption to sleep (when consumed earlier in the day)

Detailed Caffeine Content by Tea Type

Black Tea: 40-70mg per 8 oz cup

Why it's higher: Black tea is fully oxidized, which doesn't increase caffeine but does indicate that robust, mature leaves were used. These leaves naturally contain more caffeine.

Popular varieties and their caffeine levels:

• English Breakfast: 50-70mg (blend of strong black teas)
• Irish Breakfast: 60-70mg (even stronger, often includes Assam)
• Assam: 60-70mg (bold, malty, high caffeine)
• Ceylon: 50-60mg (bright, brisk)
• Darjeeling: 40-50mg (lighter, more delicate)
• Earl Grey: 40-60mg (depends on base tea used)
• Lapsang Souchong: 50-60mg (smoky, robust)

Best for: Morning energy, replacing coffee, those who want maximum caffeine from tea

Oolong Tea: 30-50mg per 8 oz cup

Why it varies: Oolong is partially oxidized, ranging from 10% to 80%. Lighter oolongs (less oxidized) have less caffeine, while darker oolongs approach black tea levels.

Popular varieties:

• Ti Kuan Yin (Iron Goddess): 30-40mg (light, floral)
• Da Hong Pao (Big Red Robe): 40-50mg (darker, roasted)
• Dong Ding: 35-45mg (medium oxidation)
• Oriental Beauty: 30-40mg (unique, fruity)

Best for: Mid-morning to early afternoon, those seeking balanced energy and complex flavor

Green Tea: 25-50mg per 8 oz cup

Why it's moderate: Green tea is unoxidized, preserving its natural state. Caffeine content depends on growing conditions, harvest time, and processing method.

Popular varieties:

• Matcha: 70mg per serving (you consume the whole leaf, not just an infusion)
• Gyokuro: 40-50mg (shade-grown, higher caffeine)
• Sencha: 30-40mg (Japan's most popular green tea)
• Dragonwell (Longjing): 30-40mg (pan-fired, nutty)
• Gunpowder: 35-45mg (rolled leaves, robust)
• Genmaicha: 20-30mg (blended with roasted rice, dilutes caffeine)
• Hojicha: 15-20mg (roasted, lower caffeine)

Best for: Mid-morning through early afternoon, those seeking antioxidants with moderate energy

White Tea: 15-30mg per 8 oz cup

Why it's lower: White tea uses young buds and leaves, which are picked before they develop high caffeine levels. Minimal processing preserves this delicate state.

Popular varieties:

• Silver Needle (Bai Hao Yinzhen): 15-25mg (buds only, most delicate)
• White Peony (Bai Mudan): 20-30mg (buds and leaves, slightly stronger)
• Shou Mei: 25-30mg (more mature leaves, higher caffeine)

Best for: Afternoon refreshment, those highly sensitive to caffeine, evening drinking (if consumed by 3-4 PM)

Pu-erh and Dark Tea: 30-70mg per 8 oz cup

Why it varies: Depends on whether it's raw (sheng) or ripe (shou) pu-erh, and how long it's been aged.

Varieties:

• Raw Pu-erh (Sheng): 50-70mg (younger = higher caffeine)
• Ripe Pu-erh (Shou): 30-50mg (fermentation reduces caffeine)
• Aged Pu-erh: 30-40mg (caffeine decreases with age)

Best for: Morning or after heavy meals, those seeking digestive benefits with moderate caffeine

Herbal and Fruit Infusions: 0mg (Caffeine-Free)

Why they're caffeine-free: These aren't true teas from the Camellia sinensis plant. They're infusions of herbs, flowers, fruits, and spices.

Popular caffeine-free options:

• Chamomile: Calming, sleep-promoting
• Peppermint: Refreshing, digestive support
• Rooibos: Smooth, naturally sweet, rich in minerals
• Hibiscus: Tart, fruity, high in vitamin C
• Fruit infusions: Naturally sweet, flavorful, hydrating
• Ginger: Warming, supports digestion
• Lavender: Calming, aromatic

Our Blueberry Bliss is a perfect example of a delicious, naturally sweet fruit infusion with zero caffeine - ideal for any time of day or night. Discover more about the benefits of fruit infusion tea.

Best for: Evening relaxation, those avoiding caffeine entirely, children, pregnant women (check specific herbs), bedtime routines

Decaffeinated Tea: 2-5mg per 8 oz cup

How it's made: Tea undergoes a process (usually CO2 or ethyl acetate) to remove most caffeine. It's never 100% caffeine-free, but close.

Trade-offs:

• Removes some flavor and beneficial compounds along with caffeine
• Still contains trace amounts of caffeine
• Better than nothing if you love tea flavor but need to avoid caffeine

Best for: Those who want tea flavor without caffeine but don't enjoy herbal alternatives

Factors That Affect Caffeine Content in Tea

Even within the same tea type, caffeine can vary significantly. Here's why:

1. Leaf Grade and Size

Smaller leaves = more caffeine per cup

• Broken leaves and fannings (tea bag quality) release caffeine faster
• Whole leaves release caffeine more gradually
• Buds and tips contain more caffeine than mature leaves

2. Growing Conditions

Shade-grown tea = higher caffeine

• Plants produce more caffeine as a defense mechanism in shade
• Gyokuro and matcha are shade-grown, hence higher caffeine
• First flush (spring harvest) typically has more caffeine than later harvests

3. Water Temperature

Hotter water = more caffeine extraction

• Boiling water (212°F) extracts maximum caffeine
• Cooler water (160-180°F) extracts less caffeine
• If you're caffeine-sensitive, brew green tea at lower temperatures

Learn more about why water temperature matters for your tea.

4. Steeping Time

Longer steeping = more caffeine

• Most caffeine extracts in the first 30-60 seconds
• By 3 minutes, 80-90% of caffeine is extracted
• Steeping longer increases caffeine, but also bitterness

5. Tea-to-Water Ratio

More tea = more caffeine

• Using 2 teaspoons instead of 1 doubles the caffeine
• Adjust your ratio based on desired caffeine level

6. Multiple Infusions

First steep = highest caffeine

• The first infusion contains 70-80% of total caffeine
• Second steep has 20-30% of original caffeine
• Third steep has minimal caffeine
• Some people discard the first 30-second steep to reduce caffeine

Discover how to get multiple steeps from one serving of quality loose leaf tea.

How Much Caffeine Is Safe?

According to the FDA and most health organizations:

General adult population: Up to 400mg of caffeine per day is considered safe (about 4-5 cups of coffee or 8-10 cups of black tea)

Pregnant women: Limit to 200mg per day (about 2 cups of coffee or 4-5 cups of black tea)

Adolescents: No more than 100mg per day (about 1 cup of coffee or 2-3 cups of black tea)

Children: Caffeine not recommended; herbal teas are better options

Caffeine-sensitive individuals: May need to limit to 100-200mg or avoid entirely

Signs You're Consuming Too Much Caffeine:

• Jitters, anxiety, or restlessness
• Rapid heartbeat or heart palpitations
• Difficulty sleeping or insomnia
• Digestive upset or acid reflux
• Headaches (from too much or withdrawal)
• Frequent urination
• Muscle tremors
• Dependency (can't function without it)

If you experience these symptoms, consider reducing intake or switching to lower-caffeine teas.

Strategic Caffeine Management with Tea

One of tea's greatest advantages is the ability to fine-tune your caffeine intake throughout the day:

The Ideal Daily Tea Caffeine Schedule:

6-10 AM: High Caffeine (40-70mg)
Black tea or yerba mate for morning energy

10 AM-12 PM: Moderate Caffeine (30-50mg)
Green tea or oolong for sustained focus

12-2 PM: Moderate Caffeine (30-50mg)
Oolong or green tea with lunch

2-5 PM: Low Caffeine (15-30mg)
White tea or light green tea for gentle afternoon lift

5 PM onward: Zero Caffeine
Herbal and fruit infusions for evening relaxation

For a complete guide, read our article on the best teas for different times of day.

Reducing Caffeine Without Giving Up Tea:

Strategy 1: Gradual Transition
Move from black → oolong → green → white → herbal over several weeks

Strategy 2: Dilution Method
Mix caffeinated tea with herbal tea (50/50) to reduce caffeine while maintaining flavor

Strategy 3: Shorter Steeping
Steep for 1-2 minutes instead of 3-5 to extract less caffeine

Strategy 4: Cooler Water
Use lower temperatures to reduce caffeine extraction

Strategy 5: Discard First Steep
Steep for 30 seconds, discard water, then brew normally (removes 70-80% of caffeine)

Strategy 6: Switch to Herbal
Embrace caffeine-free fruit and herbal infusions - they're delicious and offer unique benefits

Caffeine Myths Debunked

Myth #1: "White tea has the most caffeine because it's the least processed"

Truth: White tea actually has the LEAST caffeine. It uses young buds that haven't developed high caffeine levels yet. Processing doesn't create caffeine - it's already in the leaves.

Myth #2: "Green tea is always lower in caffeine than black tea"

Truth: While generally true, some green teas (like gyokuro and matcha) can have as much or more caffeine than some black teas (like Darjeeling).

Myth #3: "Decaf tea is completely caffeine-free"

Truth: Decaf tea still contains 2-5mg of caffeine per cup. Only herbal infusions are truly caffeine-free.

Myth #4: "You can decaffeinate tea at home by steeping for 30 seconds and discarding the water"

Truth: This removes some caffeine (70-80%), but also removes flavor and beneficial compounds. It's not true decaffeination.

Myth #5: "Tea dehydrates you because of caffeine"

Truth: Tea is hydrating. Even caffeinated tea provides more fluid than the mild diuretic effect of caffeine removes. Learn more about using tea for hydration.

Quick Reference: Choosing Tea by Caffeine Need

I Want Maximum Energy:

→ Irish Breakfast, Assam, English Breakfast, Yerba Mate, Matcha

I Want Moderate Energy:

→ Oolong, Green Tea, Ceylon, Darjeeling

I Want Gentle Energy:

→ White Tea, Light Green Tea, Hojicha

I Want Zero Caffeine:

→ Herbal Infusions, Fruit Teas, Rooibos, Chamomile

I'm Transitioning from Coffee:

→ Start with strong black tea, gradually move to oolong and green

I'm Caffeine-Sensitive:

→ White tea in morning only, herbal teas rest of day

I'm Pregnant:

→ Limit to 1-2 cups of green or white tea, focus on caffeine-free herbals (check with doctor)

I Want Evening Tea:

→ Only caffeine-free herbal and fruit infusions after 5 PM

The Bottom Line: Tea Gives You Control

Unlike coffee, where you're locked into high caffeine content, tea offers a spectrum from 70mg down to zero. This flexibility allows you to:

• Match your caffeine intake to your energy needs throughout the day
• Gradually reduce caffeine without giving up your tea ritual
• Enjoy hot beverages in the evening without disrupting sleep
• Fine-tune your intake based on how your body responds
• Get the benefits of L-theanine for calm, focused energy

Whether you're seeking maximum energy, gentle alertness, or zero caffeine, there's a tea that fits your needs perfectly.

Find Your Perfect Caffeine Level

Ready to explore teas that match your caffeine preferences? Our collection includes everything from energizing morning blends to soothing caffeine-free evening infusions. Discover the perfect tea for every moment of your day.

For more tea guidance, explore our articles on brewing the perfect cup and understanding the six types of tea.

Take control of your caffeine. Enjoy tea on your terms.