Key Facts
- Caffeine in tea has a gentler effect than in coffee (L-theanine slows down absorption).
- Matcha has the most caffeine – up to 70 mg per serving.
- Black tea and fresh green tea contain a noticeable amount of caffeine.
- White tea & oolong: mildly stimulating depending on processing.
- Pu-erh: gently invigorating, ideal for the afternoon.
How does caffeine from tea affect the body?
Unlike coffee, the caffeine in tea is absorbed more slowly. The reason: the amino acid L-theanine. It slows down the effect, making it clearer and more lasting – without the typical highs and lows.
Tea gently lifts, rather than pushing.
Caffeine content comparison (per cup)
| type of tea | Caffeine (approx.) | Effect | Ideal for |
|---|---|---|---|
| Matcha | 60–70 mg | Clear, activating | Tomorrow, sports |
| Fresh green tea | 30–50 mg | Awake, focused | Work, Learning |
| Black tea | 40–60 mg | Energetic, warming | Start to the day |
| Oolong | 20–40 mg | Balancing, gentle | Afternoon, balance |
| White tea | 15–30 mg | Mild, slightly invigorating | Tomorrow, detox |
| Pu Erh | 10–30 mg | Grounding, calming, and activating | Afternoon, digestion |
Note: These values are averages and can vary greatly depending on the variety, preparation, and steeping time.
Caffeine in tea - how do you choose the right one?
Do you need focus?
-
Choose matcha or a fresh Japanese sencha
Do you want gentle clarity?
-
Try Tie Guan Yin or Milky Oolong
Are you looking for peace and quiet, but not tiredness?
-
Ideal: Pu Erh or White Peony (Bai Mu Dan)
Do you want to drink a low-caffeine beverage?
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Opt for a mature Pu-erh or a mild Oolong.
