If you’re a tea lover, you’ve probably asked yourself a few of these questions: “Do all teas have caffeine?”, Which tea has the most caffeine? and even “Is tea really better than coffee?” To help clear things up, we’re breaking down the caffeine story behind tea! Here’s a simple guide to caffeine in white, green and black teas, alongside a little science and insights from The Tea Makers of London to shed a light on the energy you get from your cup of tea.
Different Types of Tea and Their Caffeine Levels
Caffeinated tea steams from varieties of the Camellia sinensis plant, but the caffeine level can vary a lot. This is mostly due to plant variety, how the leaves are grown, and how they’re processed after being picked.
How Tea Processing Affects Caffeine
Tea goes through several steps before it reaches your cup, and each stage influences how much caffeine becomes available:
Withering
Fresh leaves are spread out to soften and lose moisture.
Studies suggest that early leaf handling may help preserve natural compounds such as caffeine:
Rolling & Shaping
The leaves are gently rolled to release their natural juices.
This step helps determine flavour intensity, and research suggests it may also affect how easily caffeine is extracted during brewing.
Oxidation
This is the biggest factor in caffeine and flavour differences:
- White tea: very little oxidation
- Green tea: unoxidised
- Black tea: fully oxidised
Oxidation can make caffeine more available when brewed, which is why black tea often tastes stronger and contains more caffeine.
Drying
The final heat-drying step locks in the tea’s character and preserves its natural compounds. Together, these steps shape each tea type, its flavour and its caffeine content.
High Caffeine Teas
If you're looking for the biggest energy lift from tea, these are the blends that naturally sit at the top of the caffeine scale.
Matcha
Matcha usually contains the most caffeine because you consume the entire powdered leaf. Research suggests shade growing increases caffeine levels in plants naturally. Ceremonial Grade Matcha is one if the highest caffeine matcha teas if you want a tea high in caffeine.
Assam Black Tea
Assam tea often uses the Assamica varietal, which naturally contains more caffeine. Assam Breakfast is the perfect tea to enjoy if you are looking to start your day with a kick. Studies suggest oxidation and small leaf grades can make caffeine easier to extract.
Medium Caffeine Teas
If you prefer a balanced boost that isn’t too strong or too light, medium caffeine teas offer a steady middle ground.
Green Teas (Sencha, Jasmine Green Tea)
Green tea is lightly processed and unoxidised, giving it a moderate caffeine level. Research suggests green tea’s gentler processing helps maintain a steady caffeine profile. Green Teas such as Sencha and Jasmine Green Tea are perfect for those looking for a mild boost of caffeine.
Low Caffeine Teas
For tea drinkers who enjoy gentler energy without a strong kick, low caffeine teas are a soft and delicate option.
White Teas (Silver Needle, Pai Mu Tan)
White tea is picked and gently dried with minimal handling, resulting in the lightest caffeine content among traditional teas. Research suggests that young buds and minimal oxidation contribute to this softer profile. Teas such as Silver Needle and White Peony are great tea blends that are mild in caffeine so you should not get the jitters from higher caffeinated drinks.
Zero Caffeine Teas
When you want all the comfort of tea without any caffeine at all, herbal infusions are the perfect choice.
Herbal infusions aren’t made from the tea plant, which means they’re naturally caffeine free. Studies suggest different herbs may offer various calming or aromatic potential benefits. Popular infusions without the caffeine include Chamomile, Peppermint and Rooibos.
Tea vs Coffee: What Research Suggests
While caffeine amount matters, the way your body feels that caffeine can differ between tea and coffee.
Gentler Caffeine Release
Tea often contains less caffeine than coffee, and research suggests it may feel smoother and more gradual.
The Role of L Theanine
Tea naturally contains L theanine, an amino acid linked with calm focus.
Studies suggest L theanine may support relaxation and influence brain activity.
Antioxidants in Tea
Tea is naturally rich in polyphenols, which research suggests may support general wellbeing through antioxidant activity. Try popular teas that may support you, Sencha, Jasmine Green Tea and English Breakfast tea.
Conclusion
Caffeine levels in tea vary due to plant type, growing methods, processing and brewing.
Here’s your quick guide:
- Highest caffeine: Matcha, Assam black tea
- Moderate caffeine: Green teas like Sencha
- Low caffeine: White teas such as Silver Needle
- Caffeine free: Herbal infusions like chamomile and peppermint
When choosing between tea and coffee, research suggests tea offers a smoother, steadier caffeine feel, plus the natural presence of L theanine and plenty of caffeine free options for any time of day.
FAQ
Which type of tea has the most caffeine?
Matcha generally contains the most caffeine because you consume the entire powdered leaf. Among loose leaf teas, Assam black tea is typically the highest due to natural plant variety and full oxidation during processing.
Does all tea contain caffeine?
All true tea made from the Camellia sinensis plant contains some level of caffeine. This includes white, green, oolong and black teas. Only herbal infusions like chamomile, peppermint and rooibos are naturally caffeine free.
Why do black teas have more caffeine than green or white teas?
Black teas undergo full oxidation, a process that increases the availability of caffeine when the leaves are brewed. Leaf variety, growing conditions and processing methods also contribute to higher caffeine levels.
Is tea healthier than coffee for caffeine?
Many people find the caffeine in tea feels smoother and less intense than coffee. Tea contains L theanine, an amino acid linked with calm focus, which can balance the stimulating effects of caffeine.
Which tea should I choose if I want low or no caffeine?
For low caffeine, choose white teas like Silver Needle or White Peony. For zero caffeine, choose herbal infusions such as chamomile, peppermint or rooibos, which naturally contain no caffeine at all.
