Caffeine in Tea Explained: How Much Is in Your Cup

True teas contain caffeine because black, green, oolong, and white tea all come from the same plant, Camellia sinensis.

Black tea has the most caffeine, roughly 40 to 70 mg per cup, and white tea has the least.

Herbal teas such as chamomile, peppermint, and rooibos are naturally caffeine-free because they are not made from the tea plant at all.
Please find below a table that shares the full picture.

How much caffeine is in tea? Chart by type

These are ranges, not fixed numbers. The exact amount of caffeine in your cup depends on the amount of leaf, the water temperature, and how long you steep. A longer, hotter brew pulls out more.

Which teas are caffeine-free?

Any tea that is not made from Camellia sinensis. That means herbal tisanes: chamomile, peppermint, rooibos, hibiscus, lemongrass, lemon balm, and blends built from them. If you want an evening cup with no caffeine at all, choose one of these. Our evening and sleep blends are caffeine-free by design, so they will not keep you up.

Low-caffeine is not the same as caffeine-free

A few blends contain a small amount of caffeine, such as a green-tea base or a detox blend. If caffeine is a concern, read the blend, not just the word herbal. We clearly label each of ours, and our Pure Detox, for example, is low in caffeine rather than caffeine-free.

How to lower the caffeine in your tea

Steep for less time, use cooler water, or choose a caffeine-free tea blend. The old trick of a quick first steep and discard removes only a little, so it is not worth the waste.

Frequently asked questions

Does green tea have less caffeine than black tea?

Usually yes. Green tea sits around 25 to 45 mg a cup and black around 40 to 70 mg, though leaf amount and steep time shift both.

Does herbal tea have caffeine?

No. True herbal teas are caffeine-free because they are not made from the tea plant. Check the label if the tea blend includes a green-tea base.

Is tea caffeine different from coffee caffeine?

The caffeine in tea and coffee is the same molecule, but tea also contains L-theanine, which tends to make the lift feel smoother and steadier than coffee.

Does decaf tea have zero caffeine?

No. Decaffeinated tea still contains a small trace amount, usually 2 to 5 mg of caffeine per cup. For truly caffeine-free tea, choose a herbal tisane.

Does iced tea have caffeine?

If it is made from true tea, yes, it will contain caffeine, just like the hot version. Iced herbal tea is usually caffeine-free.

How much tea can I drink a day?

Most adults can have up to about 400 mg of caffeine a day, roughly six to eight cups of tea. Caffeine-free herbal blends have no limit.

Can I drink tea before bed?

Choose a caffeine-free herbal blend, and yes. Our evening blends, such as Sleep Restore Tea, are caffeine-free by design. Black tea and matcha are the ones to avoid close to bedtime.