For many people, a cup of tea is an integral part of their daily routine. Whether as a gentle wake-up call in the morning or a relaxing ritual in the afternoon, tea offers incredible variety. But there's one question that preoccupies almost every tea drinker: How much caffeine is actually in my tea? Is the caffeine content in tea comparable to that in coffee, and what exactly is this substance called theine?
This guide answers all your questions about caffeine in tea. We take you on a journey into the world of this fascinating beverage. Here you can learn everything about the exact caffeine content in the most popular types of tea. We explain the difference between theine and caffeine. We also compare the effects of tea and coffee and look at how preparation affects the caffeine content. This text is your complete guide to conscious tea enjoyment.
Theine vs. caffeine: Is there really a difference?
Before we look at the exact figures, let's clarify an important and often-discussed question. Many people believe that theine in tea and caffeine in coffee are two different substances. However, the truth is much simpler. Chemically speaking, theine and caffeine are absolutely identical. They are exactly the same molecule. From a scientific point of view, the often-cited difference between caffeine and theine does not exist.
So why does the effect of tea feel so different from that of coffee? The real difference lies not in the substance itself, but in the way our body absorbs caffeine from tea. In tea, caffeine is bound to other substances, mainly tannins and the amino acid L-theanine. This bond ensures that the caffeine enters the bloodstream more slowly and evenly. The caffeine content in tea is therefore not released all at once.
In contrast, the caffeine in coffee is absorbed very quickly by the body. This leads to a rapid energy boost, but this is often followed by an equally rapid slump. Tea has a gentler effect. Its invigorating effect sets in more slowly, but lasts much longer. You feel alert and focused, but without the nervousness that coffee can sometimes cause. The difference between tea and coffee is therefore not a chemical one, but one that is evident in their effects.
Caffeine content in detail: green tea, black tea, and other varieties
The caffeine content is not the same in every tea. It depends heavily on the type of tea and how it is processed. To find the right tea for the desired effect, it is worth taking a closer look at the most popular varieties. We start with the favorite of many tea lovers: green tea.
Does green tea contain caffeine? Everything you need to know about the caffeine content of this favorite
The short and clear answer is: yes, green tea contains caffeine. In fact, green tea with caffeine is the norm and one of the main reasons for its worldwide popularity. So the exciting question is not whether it contains caffeine, but how much caffeine is actually in green tea. The caffeine content can vary considerably, usually ranging from 20 to 50 milligrams per cup. This is often less than in a strong black tea, but still enough to feel a gentle, stimulating effect.
The exact caffeine content of green tea depends on a variety of factors. So there is no single fixed value. If you want to understand how much caffeine green tea contains, you should be aware of the following points. They will help you choose the right tea for the desired effect.
Some of the most important influences are:
- The type of tea and the leaves: A Japanese Sencha has a different caffeine content than a Chinese Dragon Well tea. As a general rule, the younger and more delicate the tea leaves, the higher their caffeine content. The tea plant produces caffeine as a natural protection against insects, which particularly prefer the young shoots.
- The harvest time: A tea from the first picking in spring (first flush) is usually richer in caffeine than a tea from a later harvest, such as bancha. The plant has stored many nutrients over the winter, which is also reflected in the caffeine content of the first leaves.
- The cultivation method: So-called shade teas, such as Japanese Gyokuro, are covered a few weeks before harvest. This deprivation of light stresses the plant and stimulates it to produce more caffeine and also more L-theanine. As a result, such teas have a particularly intense effect.
- Processing: Matcha is a special case. Since the entire tea leaf is ground into a fine powder and drunk, 100% of the caffeine it contains is absorbed. That's why a cup of matcha with up to 80 milligrams of caffeine can have a much stronger effect than an infused green tea.
The caffeine content in green tea is therefore a direct result of nature and human processing. A higher caffeine content often indicates a carefully produced tea made from young leaves. If you are looking for a tea for the morning, a high-quality sencha or matcha is a good choice. For the afternoon, a bancha with a lower caffeine content is more suitable.
How much caffeine does black tea contain in comparison?
After green tea, we turn to its close relative, black tea. Many people automatically assume that black tea, as a stronger drink, always contains more caffeine than green tea. However, this is a common misconception that needs to be examined more closely.
The question “Does black tea contain caffeine?” can therefore be answered with a clear yes. But how much caffeine does black tea actually contain? On average, a cup of black tea contains between 40 and 70 milligrams of caffeine. This puts it in a similar or only slightly higher range than strong green teas.
The reason for this similarity is simple but crucial: both types of tea come from the same plant, Camellia sinensis. The caffeine content is therefore primarily determined by the plant itself and not by subsequent processing. The complete oxidation that characterizes black tea hardly changes the basic caffeine content of the leaf.
So if oxidation is not what makes the difference, what factors determine how much caffeine black tea contains? Similar to green tea, several aspects are crucial here:
- The tea plant variety: Many strong black teas, such as Assam, come from the Camellia sinensis assamica variety. This plant naturally has larger leaves and a higher caffeine content than Camellia sinensis sinensis, from which many green teas are made. Pu-Erh tea, which traditionally comes from Yunnan, is also mainly harvested from this large-leaf variety.
- The leaves and harvest time: Teas made from young leaf buds and fine leaves are generally higher in caffeine. A high-quality first flush Darjeeling may therefore contain more caffeine than a black tea made from coarser leaves.
- Preparation: A longer steeping time and hotter water extract more caffeine from the tea leaves. This directly affects the strength of the infusion.
The typical taste of black tea – and similarly that of mature Pu-Erh – is strong, malty, and often slightly tart. Its stimulating effect is perceived as more direct and robust than that of green tea. This makes both ideal teas to start the day. Discover the right assortment for you in our “Energizing Favorites” collection.
Caffeine in white tea, matcha, and others
In addition to the two major varieties, there are other teas whose caffeine content often comes as a surprise. Take white tea, for example. Many people appreciate it for its mild flavor and assume it is low in caffeine.
However, the answer to the question “Does white tea contain caffeine?” is a resounding yes. The caffeine content can even be surprisingly high, as high-quality varieties such as Silver Needle consist only of young leaf buds. These buds are particularly rich in caffeine.
But there are other interesting teas whose caffeine content often comes as a surprise:
- White tea: As mentioned, it can have a fairly high caffeine content of 30 to 55 milligrams per cup due to the young buds.
- Matcha: This is a real frontrunner. Since the entire tea leaf is ground into powder and drunk, one cup can contain 60 to 80 milligrams of caffeine. In a direct comparison of “caffeine in matcha vs. coffee,” it can compete with an espresso.
- Oolong tea & Pu-Erh tea: These teas also contain caffeine. The exact amount depends heavily on the degree of oxidation, the variety, and the processing.
Each of these teas offers a unique experience, not only in taste but also in its stimulating effect.
Tea vs. coffee: Which has more caffeine and how does it work?
The comparison between tea and coffee is a real classic. Many people wonder which really contains more caffeine, coffee or black tea. The answer is surprising and a little more complicated than you might think. If you look at the dry raw materials, tea leaves actually contain more caffeine than coffee beans.
However, the decisive difference lies in the preparation. Significantly more grams of coffee powder are used for a cup of coffee than tea leaves are needed for a cup of tea. For this reason, a finished cup of coffee has a higher caffeine content on average. The comparison between green tea and coffee is similar. An average cup of coffee contains about 80 to 120 milligrams of caffeine, while tea usually contains between 20 and 70 milligrams.
However, much more important than the pure quantity is the different effect on our body. The caffeine in coffee is released very quickly. This provides a rapid, strong energy boost. In tea, on the other hand, the caffeine is bound to tannins. This combination causes the caffeine to be absorbed more slowly and evenly. The stimulating effect of tea is therefore gentler, but lasts longer and is less likely to lead to a sudden crash.
Influence of preparation: How brewing time affects caffeine content
You have a large say in the caffeine content of your tea. The method of preparation has a significant influence on how much caffeine is released from the leaves. Once you know the basics, you can prepare your tea exactly as it suits you best at any given moment.
Three main factors are decisive for the caffeine content in tea:
- The steeping time
- The water temperature
- The amount of tea leaves
The steeping time is probably the best-known factor. The rule is simple: the longer the tea steeps, the more caffeine is released. A longer steeping time for black tea therefore results in a higher caffeine content. The same applies to green tea, whose caffeine content is also influenced by the steeping time.
The water temperature also plays an important role. Hotter water releases the caffeine from the tea leaves more quickly and effectively. This is why black tea brewed with almost boiling water tends to have more caffeine than green tea prepared at 80°C with the same steeping time.
A special tip for tea lovers is the second infusion. Most of the caffeine is released the first time around. The caffeine content in the second infusion of green tea is therefore significantly lower. A second or third infusion is therefore a wonderful way to enjoy the taste of tea in the afternoon or evening without consuming too much caffeine.
Green tea, caffeine, and your health
The caffeine in tea has a pleasantly invigorating effect. However, it is also a substance that affects the body. That is why it is important to know when and for whom a little more caution is required when enjoying tea.
Green tea in the evening: does caffeine interfere with sleep?
Many people enjoy a cup of tea to relax at the end of the day. But is green tea, with its caffeine content, also suitable for the evening? The answer to this question depends largely on your personal sensitivity to caffeine. Some people hardly feel any effect, while others lie awake for longer after just one small cup.
For most people, however, the combination of green tea and caffeine in the evening is not ideal. Caffeine blocks the receptors in the brain that signal our body to become tired. It can take several hours for this stimulating effect to wear off. As a general rule, you should avoid caffeinated beverages in the last four to six hours before going to bed. This gives your body the chance to prepare naturally for a good night's sleep.
What to consider if you have high blood pressure or are pregnant
In certain phases of life, it is particularly important to be mindful of your caffeine intake. The topic of green tea and caffeine during pregnancy is one that concerns many expectant mothers. The general recommendation for pregnant women is a maximum intake of 200 milligrams of caffeine per day. This corresponds to about three to four cups of weaker green tea. A good alternative can be decaffeinated tea, such as black tea without caffeine during pregnancy, to allow enjoyment without concern.
Caution is also advised in cases of high blood pressure. Caffeine can cause a slight short-term increase in blood pressure. People who are concerned about green tea, caffeine, and high blood pressure should discuss their consumption with a doctor. Everyone reacts differently, and a doctor can give the best advice for each individual situation.
Decaffeinated green tea: finding the best alternatives
But what if you love the taste of tea but want to avoid the stimulating effects of caffeine? Fortunately, there are wonderful alternatives that allow you to enjoy tea without caffeine. These are an excellent choice, especially in the evening or for people who are sensitive to caffeine. These can basically be divided into two groups.
The first group consists of teas that are naturally caffeine-free. These include:
- Herbal teas: Varieties such as peppermint, chamomile, and fennel do not contain caffeine because they do not come from the Camellia sinensis tea plant.
- Fruit teas: Pure fruit teas are also a caffeine-free option and offer a wide variety of flavors.
- Rooibos tea: This South African tea is also naturally caffeine-free and known for its mild, slightly sweet taste.
The second group is decaffeinated tea. This is the perfect solution for anyone who doesn't want to miss out on the classic taste of green or black tea. Today, there is high-quality green tea without caffeine. In this tea, the caffeine is removed from the tea leaves using a gentle process, while most of the flavors are retained. Decaffeinated black tea is also a popular option for the evening.
Sometimes, however, you are not looking for a completely caffeine-free tea, but simply for a variety with a lower caffeine content. On our website, you can easily find teas with low caffeine content. Simply go to your favorite category, for example Pu-Erh, and use the ‘Caffeine’ filter by selecting ‘Low’ or ‘Medium’.
Conclusion: The right tea for every caffeine need
As we have seen, the world of caffeine in tea is incredibly diverse and fascinating. The caffeine content varies greatly depending on the type of tea, quality, and preparation. It is a myth that black tea is always stronger than green tea. At the same time, thanks to L-theanine, the effect of caffeine in tea is gentler and longer-lasting than that of coffee.
From a strong black tea in the morning to an invigorating green tea in the afternoon to a relaxing herbal tea in the evening – there is a tea to suit every moment and every need. Knowing the caffeine content will help you make the right choice.
Now that you know all about caffeine, you can consciously choose your ideal tea. We invite you to discover our wide range and find your favorite drink for every time of day.
