A comprehensive guide to the caffeine content of teas

Tea is a popular drink worldwide, known for its many varieties and health benefits. A recurring question among tea lovers is: "Does tea contain caffeine?" The answer is yes, but with some important nuances to understand.

Understanding Caffeine

Tea contains caffeine, though often in smaller amounts compared to coffee. The dose of caffeine varies depending on the tea used and the preparation conditions. For example, the caffeine content varies depending on its color and preparation. See the comparative table below.

Caffeine Dose

The amount of caffeine in a cup of tea depends on several factors, including the buds and young leaves used, the brewing time, and the type of water. Green teas, such as Sencha (China & Japan) or Matcha (Japan), contain less caffeine than black teas like Darjeeling (India) or Assam (India). However, Matcha (Japan), in particular, can have a relatively high caffeine content due to the consumption of whole tea leaves.

Black Teas

Black teas naturally have more caffeine than green teas. For example, a cup of black tea can contain between 40 and 70 mg of caffeine, depending on the preparation time and the amount of leaves used. Read our article on the colors of your favorite drink!

Green Teas

The caffeine dose varies, but it is generally lower than in black teas. A cup of green tea usually contains between 20 and 45 mg of caffeine. Brewing time and the use of buds and young leaves also influence this content. For example, Gyokuro, a Japanese green tea, is particularly rich in theine.

White and Oolong Teas

White teas, such as Baihao Yinzhen, generally have a low caffeine dose, about 15 to 30 mg per cup. Oolong teas, which result from specific harvesting and oxidation processes and are semi-oxidized, have a caffeine content ranging from 30 to 50 mg per cup.

Yerba Mate

Yerba Mate, although often considered a tea, is actually an infusion made from yerba mate leaves. The caffeine dose present in mate is comparable to that of black teas, with approximately 30 to 50 mg of caffeine per cup.

The difference between theine and caffeine

Theine and caffeine are actually the same molecule. However, the terms "theine" and "caffeine" are used to differentiate the source of this stimulating substance. Thus, when talking about the caffeine content of teas, one can also refer to the theine content.

Factors influencing caffeine content

Several factors influence the amount of caffeine in your cup of tea. For example, brewing time plays a crucial role: a longer duration releases more caffeine. Similarly, the use of buds and young leaves, which naturally contain more caffeine, increases the caffeine content. The water temperature used for brewing also has a notable effect on the intensity of caffeine released. Read our article on how to prepare it well!

How to remove theine?

For those who wish to reduce the amount of theine in their drink, a simple method is to "decaffeinate" their tea. Here's how:

1. First quick infusion: Steep the leaves in hot (but not boiling) water for 30 seconds. This step extracts a large part of the theine.
2. Discard the water: Discard this first brew, which contains a high concentration of theine.
3. Second use: Infuse the same leaves with freshly boiled water for the recommended duration (generally 2-3 minutes). This second infusion will have a significantly reduced theine content, while retaining the flavors and benefits of the tea.

Differences between tea and coffee

In terms of caffeine dose, coffee generally remains stronger than tea. A cup of coffee often contains between 80 and 120 mg of caffeine, compared to 20 to 70 mg for tea. This difference in caffeine means that tea lovers can enjoy their drink with a gentler and more gradual stimulation.

Benefits of theine and L-theanine, what effect?

Tea also contains L-theanine, a unique amino acid that has calming effects on the body. L-theanine helps modulate the stimulating effects of caffeine, providing a feeling of balanced energy and improved concentration without the sharp peaks and crashes associated with coffee. Studies have shown that the combination of caffeine and L-theanine in tea can improve alertness, attention, and cognitive performance more gently than caffeine alone.

Naturally present antioxidants, such as catechins and polyphenols, can help neutralize free radicals in the body, which can help reduce signs of aging and protect cells from premature aging. Read our article on the benefits of this plant!

Comparative table of caffeine/theine per cup

Here is a comparative table of different teas, coffee, and mate and their theine/caffeine values for 240 ml:

Drink	Variety	Caffeine/theine (mg) per 240 ml
Black Tea	Darjeeling	50-70
	Assam	60-80
	Earl Grey	40-70
	English Breakfast	60-80
	Nilgiri	50-70
	Lapsang Souchong	20-30
	Pu Erh	20-30
Green Tea	Sencha	20-50
	Matcha	60-70
	Gyokuro	30-50
	Longjing (Dragon Well)	20-40
	Gunpowder	30-60
	Jade Wings	20-30
White Tea	Baihao Yinzhen	15-30
	Bai Mudan (White Peony)	15-25
	Shoumei	20-30
	Ceylon Silver Tips	20-35
Oolong Tea	Original	30-50
Yerba Mate	Yerba Maté	30-60
Coffee	Espresso	80-100
	Filter coffee	100-120
	Latte	80-100
	Americano	80-120
Rooibos	Original	0
	Original Green	0
Herbal Teas	Plants and/or fruits	0

 

Our Opinion

Here, we believe that tea is much more than a simple caffeinated beverage. Tea is a complex and diverse product derived from the tea plant, offering a varied range of flavors and health benefits. Whether you choose a green tea rich in theanine for its soothing effects or a robust black tea for increased energy, each cup of tea is a unique experience. Japanese teas, such as sencha and gyokuro, are particularly appreciated for their delicate flavor and careful harvesting method. Ultimately, tea is versatile and can be adapted to your personal preferences in terms of caffeine and flavor, good for your body and mind. Enjoy your tea time with the certainty that you are making an organic, tasty, and beneficial choice for your body.

Conclusion

In summary, while tea contains caffeine, the content varies considerably depending on the type of tea and preparation methods. For those looking to control their caffeine intake, it is essential to understand these variations to best enjoy your favorite beverages. Whether you prefer low-caffeine green teas or more robust black teas, there is a variety for every taste and need.

To learn more about the caffeine content of different types of tea, you can consult reliable resources such as NCBI (National Center for Biotechnology Information) via the NLM (National Library of Medicine) website of NIH (National Institutes of Health).

By optimizing your tea choice and preparation method, you can savor a perfect cup that matches your caffeine preferences, while enjoying the many health benefits that tea has to offer.

Finally, for those looking for gentler drinks, herbal teas are also an excellent alternative to enjoy until evening!