When we think of caffeine, the first thing that comes to mind is coffee. Strong, bitter, and high-energy. But what about tea? Does it contain caffeine too?
The answer is: yes, some teas do have caffeine.
What’s surprising is that many people consume tea thinking they are avoiding caffeine entirely—not realizing it’s still there, just acting in a different way. Whether you love tea, want to sleep better, improve your focus, or simply understand what you’re drinking, this article will clear everything up.
Does tea have caffeine or not?
It depends on the type of tea. Teas that come from the Camellia sinensis plant contain caffeine. These include:
- Black tea
- Green tea
- White tea
- Oolong tea
These are known as “true teas.” They undergo different oxidation and drying processes, but they all share the same origin.
On the other hand, teas made from herbs, flowers, roots, and fruits—such as chamomile, peppermint, fennel, hibiscus, and ginger—are caffeine-free. Technically, these are infusions (or tisanes), but in everyday language, we call them all tea.
The bottom line: 👉 Not all tea has caffeine, but many do.
How much caffeine is in tea?
The amount of caffeine varies depending on the type of tea, steeping time, and the quality of the leaves. Here is an approximate average per cup:
- Black tea: 40 to 70 mg
- Green tea: 20 to 45 mg
- White tea: 15 to 30 mg
- Oolong tea: 30 to 50 mg
- Coffee: 80 to 120 mg
In practice, tea usually has less caffeine than coffee. However, that doesn’t mean it’s completely harmless for those sensitive to stimulants. If you drink several cups throughout the day, it can add up quickly.
Why does tea feel lighter than coffee?
Here is a detail many people don’t know: tea contains L-theanine, a natural amino acid that affects the brain and changes how caffeine is absorbed.
While coffee releases caffeine rapidly—causing an energy spike followed by a “crash”—tea releases caffeine slowly and steadily. The result is:
- Better focus
- Lower anxiety
- Stable energy levels
- Reduced chance of “jitters”
That’s why tea feels “gentler” than coffee, even though it still provides a boost.
Is caffeinated tea bad for you?
Not necessarily. In moderation, the caffeine in tea offers several benefits:
- Improved concentration
- Increased alertness
- Metabolism boost
- Support for mental performance
- A general sense of well-being
Problems arise with excessive consumption or high sensitivity. In these cases, tea can cause insomnia, anxiety, palpitations, or headaches. If you have trouble sleeping, the caffeine in your evening tea might be the culprit.
Does green tea have caffeine?
Yes, green tea does have caffeine. This often surprises people. While it is famous for its antioxidants and health benefits, it isn’t caffeine-free. Because of the L-theanine, it’s a great alternative for those looking to cut back on coffee without quitting caffeine cold turkey.
Is black tea stronger?
Yes. Among traditional teas, black tea usually has the highest caffeine content because it undergoes a more intense oxidation process. It’s an excellent choice for energy and focus, but should be consumed in moderation by those sensitive to stimulants.
Caffeine-Free Options
If your goal is to relax or sleep better, caffeine-free herbal teas are your best bet:
- Chamomile: Calming and relaxing
- Peppermint: Refreshing and aids digestion
- Hibiscus: Antioxidant-rich and diuretic
- Lemon Grass: Relaxing
- Ginger: Anti-inflammatory and warming
Can you reduce the caffeine in your tea?
Yes! A simple technique is to discard the first steep:
- Steep your tea leaves in hot water for 30 seconds.
- Pour that water out.
- Add fresh hot water and steep normally.
Much of the caffeine is released in the very beginning of the brewing process. This reduces the stimulant effect while keeping the flavor and antioxidants.
Conclusion
Tea isn’t a “villain”; it just needs to be understood. When consumed mindfully, it’s a powerful ally for health and focus. The secret is choosing the right tea for the right time:
- Morning: Black or green tea
- Afternoon: White or oolong tea
- Evening: Herbal infusions
By doing this, you can enjoy all the benefits without sacrificing your sleep or your body’s balance.
