How much caffeine is in my tea?
Even tea fanatics can get jittery if they drink too much caffeine… Here is some insight on the caffeine in your favorite tea.
Of note, all true tea from the Camellia sinensis plant contains caffeine. This includes black, oolong, green, white and even decaffeinated tea. Caffeine is a natural stimulant found in a variety of food and beverages including tea, coffee, colas and chocolate.
Here is the caffeine breakdown in your brewed cup. Generally:
Black coffee: 90mg
Black tea: 45mg
Green tea: 20mg
White tea: 10-15mg
Yerba Mate: 70-85 mg
Remember, these amounts can vary depending on the type of tea, how it’s grown, and its grade/quality. The type of tea can also make a difference; loose-leaf tea typically produces an infusion with less caffeine than commercial tea bags with broken leaves of a smaller size and more surface area.
Plants that are cultivated in the shade produce more caffeine than those grown in direct sun. The varietal, the age of the plant, the length of the growing season, and the terroir can each play a role in how much caffeine is in the leaf. There are many variables.
Preparation, including the length of steep time, amount of tea and water temperature can also affect the amount of caffeine in your brew.
We already know tea is special. L-theanine, a unique amino acid, has a relaxing effect that spreads out caffeine’s effects over several hours, thus creating an extended, mellow sense of awareness and alertness, rather than a caffeine spike and crash. And, the antioxidants in tea slow the absorption of caffeine which extends alertness without the crash.
If you are watching your caffeine intake, consider the many caffeine-free alternatives for later in the day. Chamomile is a favorite option, as well as Peppermint. Try a tart Very Berry Hibiscus Fruit Tisane for a lush, juicy beverage. Naturally sweet, with a mild, slightly nutty flavor, Rooibos is a caffeine-free herb tisane that is a woodsy, mellow treat.
For even more info, check out our Caffeine-O-Meter blog post:
You might also be interested in 6 Tea Facts You Might Not Know!