Caffeine in tea: how much there is and how to choose
We are often asked which tea “keeps you awake” and which does not. Let us start with a simple fact: theine and caffeine are the same molecule. What changes is the amount and the way we drink it.
How much in a cup
A cup of tea usually contains between 20 and 60 mg of caffeine, against roughly 80-100 mg in a cup of filter coffee. Values vary a lot from one tea to another, so take them as a rough guide only.
What it depends on
- The plant and the harvest: buds and young leaves contain more.
- How much tea you use.
- Temperature and time: hotter water and longer steeping extract more.
- Matcha is a case of its own, because you drink the whole ground leaf.
Colour does not tell the whole story
It is not true that green tea always has less than black. A green tea made from buds can have as much as a black one. The leaf matters more than the colour in the cup.
Caffeine-free
Herbal infusions of herbs, flowers and fruit, such as chamomile, mint, rooibos or fruit blends, contain no tea leaves and therefore no caffeine. Decaffeinated teas also exist: most of the caffeine is removed, but not all of it.
A practical tip
If you prefer to avoid caffeine in the evening, choose a herbal infusion. For any question about health, pregnancy or medication, ask your doctor: we are happy to help you choose the flavour.
Tea and caffeine through the day
A simple way to organise yourself is to follow the clock: black teas and dark oolongs in the morning, green teas and light oolongs in the early afternoon, herbal infusions from the evening on. It is not a rule, but it helps people who are sensitive to caffeine. Remember too that a large pot drunk cup after cup adds up to more caffeine than it seems. If you drink a lot of tea, alternate with a herbal infusion.
Why tea “wakes you up” differently
Many people find that tea gives a more gradual feeling than coffee. One simple reason is the smaller amount per cup. Tea also contains other substances, such as L-theanine, which are studied precisely for how they interact with caffeine. The effects, however, vary from person to person.
Can a first quick rinse remove the caffeine?
It is common advice: pour away a first 30 second infusion to get rid of the caffeine. In fact only a small part is extracted in so little time, while much of the aroma is lost. If you want less caffeine, choose a herbal infusion or a decaffeinated tea.