How Much Caffeine Is in Green Tea, Black Tea, and Herbal Tea? A Straightforward Breakdown

Let’s be honest, tea can be a bit of a mystery when it comes to caffeine. You sip one cup and feel wide awake. Another cup? Not so much. And then there’s herbal tea… which might not have any caffeine at all.

If you’ve ever wondered how much caffeine is in green tea, black tea, or herbal tea, you’re not alone. Whether you’re looking for a gentle lift or trying to avoid caffeine completely, this guide lays it all out clearly and simply.

Let’s break it down.

Quick Answer: How Much Caffeine is in Your Tea?

Here’s a caffeine snapshot to start with:

These numbers aren’t exact—they vary depending on how the tea is grown, processed, and brewed. But this chart gives you a good starting point if you're monitoring your intake.

Black Tea Caffeine: Bold, Strong, and Energizing

If you're looking for a reliable pick-me-up, black tea is your go-to.

According to USDA FoodData Central, caffeine content in black tea varies based on leaf type and preparation

Why so strong?

Black tea is fully oxidized, which gives it its dark color and robust flavor and often, a higher caffeine content. It’s what you’ll find in common blends like English Breakfast, Earl Grey, and Assam.

How much caffeine?

• Most black teas contain between 40–90 mg of caffeine per cup.
  
• That’s about half the caffeine of coffee, but still enough to give you a solid energy boost.
  

Brewing tip:

• Steep for 3–5 minutes in 90–100°C (195–212°F) water.
  
• Longer steeps = stronger flavor and more caffeine.
  

Green Tea Caffeine: Milder, but Still Effective

Green tea may be gentler than black tea, but don’t underestimate it, it can still keep you sharp and alert.

Why less caffeine?

Green tea isn’t oxidized, so it retains more of its natural catechins (a type of antioxidant) and has a fresher, grassy flavor. That also means a bit less caffeine overall.

How much caffeine?

• A cup of green tea has roughly 20–50 mg of caffeine.
  
• That’s enough to give you a subtle lift without the crash.
  

Matcha lovers, take note:

• Matcha, which is powdered green tea, has more caffeine than regular green tea because you’re drinking the whole leaf.
  
• One serving of matcha may contain 60–70 mg, depending on how much powder you use.
  

Brewing tip:

• Use 70–85°C (160–185°F) water and steep for 2–3 minutes for a smooth, mellow cup.

Want to dive deeper into green tea’s benefits? Read our full guide on Why Organic Loose Leaf Green Tea Deserves a Spot in Your Daily Routine

Herbal Tea Caffeine: Naturally Caffeine-Free (But There’s a Catch)

Most herbal teas or tisanes are made from dried flowers, fruits, leaves, or roots. These aren’t actual tea leaves, which means they’re naturally free of caffeine.

Popular caffeine-free herbal teas:

• Chamomile – calming and floral
• Peppermint – cooling and crisp
  
• Hibiscus – tart and vibrant
  
• Rooibos – earthy and naturally sweet
  

Watch out for blends:

Some herbal “wellness” teas like detox or weight-loss blends may contain added green or black tea, which adds caffeine.

Always check the label if you're caffeine-sensitive.

What Affects Caffeine Levels in Tea?

Caffeine content isn’t set in stone. It depends on more than just the type of tea.

Here are some key factors:

• Steep time: Longer = more caffeine
  
• Water temperature: Hotter water extracts more
  
• Leaf grade: Buds and tips (like in Silver Needle) contain more caffeine
  
• Type of tea: Matcha (whole leaf powder) > loose leaf > tea bags
  

Even two cups of the same tea can vary if they’re brewed differently.

Tea vs. Coffee: How They Compare in Caffeine

If you’re trying to switch from coffee to tea, it helps to know what to expect:

Fun fact: Tea also contains L-theanine, an amino acid that promotes calm alertness. This helps offset the jittery feeling some people get from caffeine alone. It’s why tea drinkers often describe the effect as smoother and more focused.

Which Tea Should You Choose Based on Caffeine Needs?

Here’s a quick cheat sheet:

If you're sensitive to caffeine, stick to herbal blends or light-steeped green teas. If you love the buzz, try experimenting with brewing strength and tea grade—it's not one-size-fits-all.

Final Sip

Caffeine in tea isn’t just about milligrams, it’s about how it makes you feel.

Whether you want to ease into your day with a mellow green tea or power through with a bold black, understanding what’s in your cup helps you make the most of every sip. And if you just want to wind down? Herbal teas have your back, any time of day.

Tea gives you options no matter how much caffeine you’re after.

FAQ

Does steeping tea longer increase caffeine?

Yes. The longer you steep, the more caffeine gets extracted from the leaves.

Which tea has more caffeine: green or black?

Black tea generally has more caffeine than green tea, though this can vary by type and brew.

Is matcha stronger than coffee?

Matcha has less caffeine than coffee per cup, but it can feel stronger due to L-theanine and whole-leaf consumption.

Can I drink herbal tea at night?

Absolutely! Most herbal teas are caffeine-free and great for relaxing in the evening.

Is there any caffeine in decaf green tea?

Yes, but only trace amounts, usually less than 5 mg per cup.