Which Teas Have Caffeine? A Complete Guide (With Caffeine Chart)
One of the most common questions tea drinkers ask is simple: which teas have caffeine, and how much? The answer depends on what the “tea” is made from (true tea leaves vs herbs) and how it’s processed and brewed.
This evergreen guide explains which teas naturally contain caffeine, which are caffeine-free, and what affects the caffeine in your cup. You can use it as a quick reference today — and we’ll keep expanding it over time with deeper dives into specific teas.
What Makes Tea Contain Caffeine?
Caffeine in tea comes from one plant: Camellia sinensis. If your drink is made from the leaves (or buds) of this plant, it naturally contains caffeine. If it’s made from herbs, flowers, roots, or mushrooms instead, it’s naturally caffeine-free.
Caffeine levels vary based on the tea type, processing, and brewing method — which is why two cups of “green tea” can feel very different.
Tea Types That Contain Caffeine
Matcha (Typically Highest)
Matcha often has the highest caffeine potential among teas because you consume the whole leaf as a fine powder, rather than steeping leaves and removing them. Many people also find matcha’s energy feels “smoother” thanks to naturally occurring L-theanine.
Related guide: Does Matcha Have Caffeine? How Much, Effects & Comparison to Coffee
Black Tea (High)
Black tea is fully oxidized and commonly contains higher caffeine than most green and white teas. It’s a popular morning tea and a frequent coffee alternative.
- Common examples: English Breakfast, Assam, Earl Grey, Chai
- Typical use: mornings, lattes, strong iced tea
Oolong Tea (Medium to High)
Oolong tea is partially oxidized — sitting between green and black tea in processing. Its caffeine can range from moderate to fairly high depending on the style and how the leaves are rolled or roasted.
- Often less than many black teas
- Often more than many green teas
- Frequently more than many white teas (but it varies)
Green Tea (Low to Medium)
Green tea is minimally oxidized and typically contains moderate caffeine. It’s a go-to choice for gentle alertness without the intensity of many black teas.
- Common examples: Sencha, Gunpowder, Genmaicha, Mao Feng, many jasmine teas (depending on the base tea)
- Typical use: late morning, early afternoon, refreshing iced tea
White Tea (Low to Medium)
White tea is lightly processed and is sometimes (incorrectly) assumed to be caffeine-free. In reality, it still contains caffeine — and the amount can vary widely depending on whether it uses mostly buds, young leaves, or a mix.
In many cases, white tea has a higher chance of being lower in caffeine than other teas, but there’s overlap — brewing method and leaf material matter a lot.
Tea Types That Are Naturally Caffeine-Free
Herbal Teas
Herbal teas are not “true teas” because they do not come from Camellia sinensis. They’re made from herbs, flowers, fruits, or roots — and are naturally caffeine-free.
- Common examples: chamomile, peppermint, rooibos, ginger, hibiscus
- Typical use: evenings, caffeine-sensitive routines, soothing bedtime cups
Mushroom & Functional “Teas”
Some modern tea alternatives focus on functional ingredients and contain no caffeine. A popular example is chaga, which many people use as a caffeine-free ritual in place of coffee.
Related guide: Chaga vs Coffee: A Caffeine-Free Alternative
Tea Caffeine Chart (Quick Reference)
Use this as a simple snapshot. Exact caffeine varies by tea style, serving size, and brewing method.
| Tea Type | Contains Caffeine? | Typical Relative Level |
|---|---|---|
| Matcha | Yes | Very high |
| Black tea | Yes | High |
| Oolong tea | Yes | Medium to high |
| Green tea | Yes | Low to medium |
| White tea | Yes | Low to medium |
| Herbal tea (e.g., chamomile, peppermint, rooibos) | No | Caffeine-free |
| Mushroom/functional drinks (e.g., chaga) | No | Caffeine-free |
What Affects Caffeine in Your Cup?
Even within the same tea type, caffeine in your brewed cup can change based on:
- Water temperature: hotter water generally extracts more caffeine.
- Steep time: longer steeping typically increases caffeine extraction.
- Leaf size: broken leaves release caffeine faster than whole leaves.
- Powder vs infusion: matcha tends to deliver more caffeine because you consume the leaf.
How to Choose the Right Tea for Your Routine
- For energy & focus: matcha or black tea
- For gentle alertness: green tea or white tea
- For afternoons: lighter green teas, shorter steeps
- For evenings: herbal teas or caffeine-free alternatives like chaga
If you’re caffeine-sensitive, choosing a naturally lower-caffeine tea and adjusting your brewing method can make a noticeable difference.