Tea and Caffeine

How much caffeine is in tea? This is a common question, particularly among tea drinkers who have concerns about how the caffeine content in their tea will affect them.

Does your tea contain enough caffeine to give you a nice, clean burst of energy in the morning, or help you to overcome the midday slump? Or will it leave you feeling jittery, anxious, and overstimulated? Will it keep you from falling asleep at bedtime?

These are all valid questions, but it may surprise you to know that there is no single “right” answer to them. The truth is, the amount of caffeine in tea depends entirely on the variety of tea leaves. In the sections below, we’ll help you understand how much caffeine is found in your favorite types of tea, along with other valuable information about tea and caffeine.

What is Caffeine?

Caffeine is a mild stimulant that occurs naturally in several plants, including Camellia sinensis. This is the plant that is used to steep black, oolong, green, and white teas, meaning that all of these varieties contain some amount of caffeine.

Caffeine has been shown to affect energy levels, mood, stamina, the vascular system, the digestive system, and other functions within the body.* In fact, many people choose to consume caffeine for its ability to clear the mind, lift the spirit, and banish fatigue.*

For some people, it may be possible to consume too much caffeine. Excessive intake of caffeinated foods and beverages can lead to symptoms like irritability, anxiety, and insomnia. For that reason, it is important to know how much caffeine is in the foods and drinks that you consume and monitor your consumption.

How Much Caffeine is in Tea?

On average, a six-ounce cup of black tea has about 50 milligrams of caffeine—less than half the amount in a standard cup of brewed coffee. A similarly-sized cup of oolong tea contains approximately 30-40 milligrams of caffeine, while green tea contains roughly 20-30 milligrams. White tea contains the smallest amount of caffeine of all “true” teas (i.e. those made from the Camellia sinensis plant)—just 15-20 milligrams per cup.

Herbal teas (also called tisanes) such as chamomile, hibiscus, and peppermint teas are naturally caffeine-free. One exception is yerba mate, which contains around half the amount of caffeine per cup found in a similar-sized cup of coffee. Teas containing cocoa, which has natural caffeine, will also contain trace amounts, usually less than 5 milligrams per serving.

Unlike herbal teas, decaffeinated teas are NOT naturally caffeine-free, but rather have had their caffeine content removed through a specialized process. The Republic of Tea uses a natural CO2 high-pressure extraction process employing carbon dioxide, which is highly effective at removing the caffeine without compromising the flavor, color, quality, or other beneficial components.

It’s also important to note that not all of the caffeine can be fully removed from decaf teas; typically, a very small amount (such as 2-4 milligrams per cup) remains.

For those who prefer a higher dose of caffeine for a strong burst of energy, consider our high caffeine teas, which contain even more caffeine than a similarly-sized cup of coffee.

Additionally, tea is unique compared to other sources of caffeine (such as coffee) due to the fact that it contains L-theanine, an amino acid that produces a calming effect.* The caffeine found in tea is also thought to be absorbed into the body more slowly than the caffeine found in coffee.*

This may be why many tea drinkers describe the energy benefits they receive as a calm, steady, gentle alertness, without jitters or afternoon crashes.

How Much Caffeine Can You Have in a Day?

What does all of this information mean for tea drinkers like you?

Caffeine affects everyone differently, and factors such as individual sensitivity, medications and other sources of caffeine can influence how your body responds. Tea drinkers should be mindful of their overall caffeine consumption and pay attention to how they feel throughout the day.

For more information about caffeine and guidance on consumption, visit the U.S. Food and Drug Administration (FDA).

Over time, paying attention to how your body responds can help you determine the amount of caffeine that feels right for you.

Caffeine Tips for Tea Drinkers

Aside from the type of tea you are steeping, there are a few other factors that will determine how much caffeine ends up in your cup. Using hotter water and steeping the tea for longer may extract more caffeine from the leaves.

Additionally, the smaller the leaf size, the stronger the extraction of caffeine. Using comparable amounts and steeping times, a tea bag filled with cut leaves may release more caffeine per cup than full-leaf tea.

As you navigate our website, you will find details of each tea’s caffeine content presented with the tea. Caffeine content varies with manufacturing and growing variances as well as steeping conditions and time. Values are approximations.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.