Does Green Tea Have Caffeine? (And How Much?)

Does Green Tea Have Caffeine? (And How Much?)

Yes, green tea contains caffeine — but typically less than coffee and less than black tea. If you're sensitive to caffeine or curious about how much is in your cup, here's everything you need to know about caffeine in green tea.

Quick Answer: Yes, Green Tea Has Caffeine

Green tea is made from the same plant (Camellia sinensis) as black tea, white tea, and oolong tea. Since it comes from a caffeinated plant, it naturally contains caffeine.

However, the amount is generally lower than other caffeinated beverages.

How Much Caffeine Is in Green Tea?

The caffeine content in green tea varies, but here are general guidelines:

Per 8-ounce cup of green tea:

• Average: 25-45 milligrams of caffeine

• Typical range: 20-50 milligrams

• Can vary from: 15-75 milligrams depending on factors below

For comparison:

• Black tea: 40-70 mg per cup

• Coffee: 95-200 mg per cup (8 oz)

• Matcha: 30-70 mg per cup (powdered green tea can have more)

• White tea: 15-30 mg per cup

• Oolong tea: 30-50 mg per cup

So green tea typically has about half the caffeine of black tea and about one-fourth to one-third the caffeine of coffee.

Factors That Affect Caffeine Content

Several factors influence how much caffeine ends up in your cup:

1. Steeping Time

• Longer steeping = more caffeine extracted

• Steep 2-3 minutes: ~25-35 mg

• Steep 5+ minutes: ~40-50 mg

2. Water Temperature

• Hotter water extracts more caffeine

• Green tea is usually steeped at lower temps (175-185°F), which extracts less caffeine than boiling water used for black tea

3. Tea Quality and Type

• Higher quality leaves may have slightly more caffeine

• Younger leaves (buds and first leaves) have more caffeine than older leaves

4. Amount of Tea Used

• More tea leaves = more caffeine

• Standard is 1 teaspoon per cup, but amounts vary

5. Specific Green Tea Variety

• Different green teas have varying caffeine levels:

- Sencha: 20-30 mg

- Gyokuro: 30-40 mg (shade-grown, higher caffeine)

- Dragon Well (Longjing): 25-35 mg

- Jasmine green tea: 25-35 mg

- Matcha: 30-70 mg (you consume the whole leaf powder)

Green Tea vs. Other Beverages

Green Tea vs. Black Tea:

• Green tea has less caffeine (typically 30-40% less)

• This is partly because it's steeped at lower temperatures

• Green tea is less oxidized, but this doesn't significantly affect caffeine content

Green Tea vs. Coffee:

• Green tea has much less caffeine (about 25-45% of coffee)

• Coffee: 95-200 mg per 8 oz cup

• Green tea: 25-45 mg per 8 oz cup

• Great alternative if you want less caffeine!

Green Tea vs. Herbal Tea:

• Most herbal teas (chamomile, peppermint, rooibos) are caffeine-free

• Green tea always contains caffeine (it's from the tea plant)

Caffeine Sensitivity and Green Tea

If you're sensitive to caffeine, green tea can be a good middle ground:

Benefits:

• Lower caffeine than coffee or black tea

• The presence of L-theanine (an amino acid) can create a calmer, more focused feeling compared to coffee's jitters

• Less likely to cause afternoon crashes

For Very Sensitive People:

• Consider white tea (even less caffeine: 15-30 mg)

• Or herbal teas (caffeine-free)

• Or decaffeinated green tea (most but not all caffeine removed)

Decaffeinated Green Tea

Decaffeinated green tea is available and contains:

Per 8-ounce cup of decaf green tea:

• 2-5 milligrams of caffeine (about 95% removed)

• Still contains trace amounts, but minimal

How it's made:

• Uses methods like CO2 extraction or water processing

• Removes most caffeine while preserving flavor and antioxidants

Note: "Caffeine-free" green tea doesn't exist naturally — only decaffeinated versions.

Health Benefits of Green Tea (Despite Caffeine)

Green tea is known for its health benefits, including:

• Antioxidants: Rich in catechins (especially EGCG)

• Metabolism: May slightly boost metabolism

• Heart Health: May support cardiovascular health

• Brain Function: L-theanine promotes calm focus

The caffeine in green tea works together with L-theanine to provide alertness without the jitters that coffee can cause.

How to Reduce Caffeine in Your Green Tea

If you want less caffeine in your green tea:

1. Steep for less time (1-2 minutes instead of 3-5)

2. Use cooler water (160-170°F instead of 175-185°F)

3. Use fewer leaves (¾ teaspoon instead of 1 teaspoon)

4. Try a "quick steep" — steep for 30 seconds, pour out, then steep again (first steep removes most caffeine)

5. Choose decaffeinated green tea

6. Try white tea instead (less caffeine)

Should You Avoid Green Tea Before Bed?

Most people can drink green tea in the afternoon without sleep issues, but:

• Sensitive individuals: Avoid 4-6 hours before bed

• Regular tea drinkers: May be fine with evening green tea

• Lower caffeine teas: White tea or herbal teas are better evening options

Green tea offers a perfect balance of gentle caffeine and health benefits. Whether you're looking for a morning boost or an afternoon pick-me-up, understanding green tea's caffeine content helps you make informed choices. Remember that steeping time, water temperature, and tea quality all affect both caffeine levels and flavor.