How Much Caffeine is in Your Tea? Caffeine Levels According to Your Favorite Tea

Tea is one of the most popular beverages worldwide, and its caffeine content is a frequent topic of curiosity. While all traditional teas derived from the Camellia sinensis plant contain caffeine, the amount varies significantly depending on the type of tea, brewing method, and serving size. Herbal teas, on the other hand, are naturally caffeine-free, making them a preferred choice for those sensitive to caffeine or seeking a calming alternative. Let's explore the varying caffeine levels in different types of tea and what influences these differences.

What is caffeine?

Caffeine is a natural substance found in more than 60 types of plants, including coffee beans, tea leaves, cacao pods (used to make chocolate), kola nuts, and guarana seeds. It’s part of a group of compounds called methylxanthines and is widely used because it helps people feel more awake and energized.

In nature, caffeine acts like a natural bug repellent for plants and can even help bees remember where to find flowers, making pollination more effective.

In the human body, caffeine works by blocking a chemical in the brain called adenosine, which normally makes you feel sleepy. By blocking it, caffeine may help you feel more alert. It also boosts the release of chemicals like dopamine and norepinephrine, which are known to improve mood and focus. Plus, caffeine is known to speed up how your brain uses energy and can affect your heart, blood flow, and digestion. That’s why many people reach for caffeine when they need a mental or physical boost.

How much caffeine is in tea?

The amount of caffeine in any given tea varies based on what you pick. In fact, due to the nature of tea production, the caffeine content can vary between different batches of the same tea.

For example, many experts think that black teas contain more caffeine than green or white teas, but this isn’t always true. Some green teas can contain more caffeine than black teas and vice versa.

The average amount of caffeine in a cup of tea can be between 15mg for a very low-caffeine tea to around 70mg for a higher-caffeine tea. (Just to give you an idea, 200mg per day is your daily recommended allowance.)

 

There are, however, exceptions to all of these teas — white tea can contain more than 55mg of caffeine, and black tea can contain less than 60mg. If you’re looking for a totally caffeine-free variety, herbal blends actually don't have any caffeine in them at all.

Why does black tea have more caffeine? 

Due to its processing method, black tea typically has more caffeine than other types of tea. After harvesting, black tea leaves undergo full oxidation, a process that darkens the leaves and enhances their flavor profile. This oxidation breaks down cellular structures in the leaves, making caffeine more soluble and easier to extract during brewing. Additionally, black tea is often brewed at higher temperatures and for longer durations, which further increases caffeine extraction compared to less oxidized teas like green or white tea.

Other factors influencing caffeine levels in black tea include leaf size (smaller leaves release caffeine faster), and growing conditions such as altitude and soil composition. While black tea generally contains more caffeine, variations can occur based on specific blends, brewing methods, and environmental factors.

Click here for more information about black tea. 

What affects the amount of caffeine in a cup of tea?

The caffeine content in tea is influenced by several factors, ranging from the type of tea leaf to brewing methods. Below is a detailed explanation and table summarizing these key factors:

 

• Type of Tea Leaf: The physical size and processing of tea leaves play a significant role. Broken or crushed leaves, commonly found in tea bags, have a larger surface area exposed to water, leading to faster and higher caffeine extraction compared to whole leaves.

• Amount of Tea Used: The quantity of tea leaves directly correlates with caffeine levels. Using more loose-leaf tea or multiple tea bags increases the concentration of caffeine in the brew.

• Brewing Time: The duration of steeping significantly influences caffeine content. Longer brewing times extract more caffeine, with up to 92% extracted within 10 minutes. However, steeping for extended periods may also release bitter compounds.

• Water Temperature: Higher water temperatures accelerate caffeine extraction. For instance, brewing at nearly boiling temperatures can extract almost all available caffeine within a few minutes. Cooler water results in slower extraction and lower caffeine levels.

 

How does caffeine in tea compare to coffee?

When comparing caffeine levels, coffee generally contains more caffeine than tea. An average 8-ounce cup of brewed coffee has approximately 95 mg of caffeine, though it can range from 95–200 mg depending on the brewing method and coffee type. In contrast, black tea, the most caffeinated traditional tea, contains about 40–70 mg per cup, while green tea has 20–45 mg, and white tea ranges from 15–30 mg.

Interestingly, while tea leaves contain more caffeine by weight than coffee beans, the way these beverages are brewed results in coffee being a stronger source of caffeine per serving. Coffee is brewed at higher temperatures and with a higher concentration of solids, extracting more caffeine into the final drink.

Which teas have no caffeine? 

If you're seeking teas that are naturally caffeine-free, herbal blends are an excellent choice. These teas are not derived from the Camellia sinensis plant, which is the source of caffeine in traditional teas like black, green, white, and oolong. Instead, herbal teas are made from various herbs, fruits, and flowers, offering a wide range of flavors without any caffeine.

Some popular caffeine-free herbal teas include:

• Chamomile: Known for its calming effects and soothing flavor.

• Hibiscus: Offers a fruity and slightly tart taste.

• Rooibos: A South African herbal tea that pairs well with other flavors and is rich in antioxidants.

• Peppermint: Refreshing and invigorating.

• Lemon: Provides a light, citrusy flavor.

At Art of Tea, you can explore a wide variety of blends, both caffeinated and caffeine-free available in loose-leaf and sachet form to suit every mood and moment. Whether you’re seeking an energizing boost to start your day or a soothing, calming cup to wind down, there’s something for everyone. No matter your preference, Art of Tea offers the perfect cup.