How much caffeine is in tea?
All tea — that is, the leaves of the plant Camellia sinensis — naturally contains caffeine, but many factors affect the amount: where it's grown, when the leaves are picked, how the tea is treated after harvest. And then after all that, the amount of caffeine that winds up in your morning cup is affected by the brewing process — how much tea goes into the pot, how much water, how long it steeps, how hot the water is. Brewed tea typically ranges from 30–50 mg of caffeine per 8-ounce cup, while brewed coffee runs 80–100 mg per cup, per FDA reference data. But it's a long path from a tea plant on the side of a mountain in southern China to the steaming cup in your hand, and at many points along the way, the caffeine in the cup shifts.
Amount of caffeine in tea
Because of all those factors, it's a little ridiculous when people will tell you exactly which tea has more caffeine than another, and even more absurd when they quantify it down to the milligram. It is possible to identify the amount of caffeine in tea leaves — short of measuring pre-brewed tea, it's pretty much the only reliable way. But to illustrate how slippery the question is, take our White Peony.
Caffeine content in different types of tea
In general, for brewed tea, you can assume white tea has the least amount of caffeine, green teas perhaps twice as much, and oolongs and black teas the most — at roughly three times the caffeine of white tea. The most highly caffeinated teas have a bit less caffeine than the least caffeinated coffee, and a third as much as the most caffeinated coffee.
The ranges below reflect averages compiled from FDA and Mayo Clinic reference data, plus our own brewing tests across the catalog. Steep time, water temperature, and leaf grade all shift the actual cup-by-cup number meaningfully.
Brewed Tea Caffeine Content (per cup) — rough estimate
| Camellia Flowers | Practically 0 |
| Our White Peony | 10–20 mg |
| Our Green Teas | 25–30 mg |
| Our Oolong Teas | 40–50 mg |
| Our Black Teas | 50 mg |
Does black tea have more caffeine than other types of tea?
In general, and on average — yes. Brewed black tea has more caffeine than other teas, with the possible exception of oolong.
Does the brewing process affect the caffeine content of tea?
Enormously. The way tea is brewed has a huge effect on how it tastes — strength, bitterness — and on the amount of caffeine that winds up in the cup. For instance, if you make a pot of white tea with a modest amount of leaf, steep it briefly, decant it, and pour it over ice (our White Peony makes an utterly splendid iced tea), the caffeine in the cup is pretty trivial.
Does tea have more caffeine than coffee?
No. Quite the opposite. Per FDA reference data, an 8-ounce cup of brewed coffee contains roughly 80–100 mg of caffeine, with stronger brews and larger servings (the typical 12 oz "cup of coffee") pushing toward 200 mg. Even the most caffeinated tea sits well below that.
The exact number for any given coffee varies a lot. Bean variety, roast level, grind size, and brew time all matter — light roasts tend to have slightly more caffeine than dark, finer grinds extract more, and longer brews extract more still. Two seemingly similar cups can land at very different caffeine levels.
So: depending on the coffee and the tea, coffee can have just a touch more caffeine than a strong black tea, or up to ten times more than a light white tea.
Is decaffeinated tea completely caffeine-free?
Yes — but we don't carry any. Sorry. Why isn't Little Red Cup able to offer decaffeinated tea? Simple: we're a small, family-operated company, and low-volume decaffeination done well isn't economically feasible.
Which type of tea has the least amount of caffeine?
White teas have the least amount of caffeine when brewed — though the most by dry weight. For customers who want organic tea without caffeine, we offer Tea Flowers. They aren't technically tea, but they do come from the tea plant itself, and they're essentially caffeine-free — about half a percent by weight, the same as commercially decaffeinated tea.
Does tea contain other compounds that interact with caffeine?
Yes. Tea contains several:
- L-theanine — an amino acid found primarily in tea leaves. L-theanine works synergistically with caffeine, promoting alertness while reducing the jittery side effects some people get from caffeine alone. The combination is thought to improve focus and concentration.
- EGCG (epigallocatechin gallate) — the most abundant catechin and antioxidant in tea. Associated with reduced inflammation and lower heart disease risk. EGCG may slightly inhibit caffeine absorption, giving tea a more moderate caffeine effect than its raw milligrams suggest.
- Theophylline — a compound structurally related to caffeine. Provides an additional mild stimulant effect; works alongside caffeine to relax smooth muscles and stimulate the heart.
- Polyphenols — micronutrients with antioxidant effects, present in tea at high levels. May contribute to the stimulant effect by inhibiting enzymes that break down caffeine.
- Tannins — bitter plant compounds present in tea at high concentrations. Tannins reduce caffeine bioavailability by binding to it, slowing the release over time.
Plus a slew of others.
Are there any caffeine-free herbal teas?
Yes. We carry caffeine-free herbal tea flowers.
How does chamomile compare to other types of tea in terms of caffeine content?
Chamomile is a tisane and is completely caffeine-free. We grow it in our garden, but don't carry it for sale.
Wrapping up
The author drinks 12–16 cups a day, stopping at 3:30 pm to avoid sleep disruption. Despite caffeine's diuretic reputation, reasonable tea consumption doesn't cause meaningful dehydration. Caffeine provides mental focus and a physical lift; the author notices noticeably sharper verbal skills after the morning cup.
The FDA notes that 400 mg per day — about 8 cups of tea, or 4 cups of coffee — is generally not associated with negative effects in healthy adults. Above that, individual sensitivity matters more than the average.
Looking for a specific caffeine level?
We organize the catalog by caffeine the same way we'd recommend it in person.
Want energy without the coffee crash?
Try our most-caffeinated teas:
- Da Hong Pao Oolong — rock-mineral oolong with cinnamon and caramel notes; brews strong without bitterness.
- Black Tea Collection — full-bodied options including Keemun, Yunnan Gold, and Russian Caravan.
Looking to cut back without quitting?
Lower-caffeine picks:
- White Peony — gentle, naturally sweet; under 20 mg per cup.
- Green Tea Collection — middle-of-the-range caffeine; Dragonwell and Jasmine are good starting points.
Need zero caffeine?
- Camellia Flowers — the buds of the tea plant before they grow leaves; all the floral character, none of the caffeine.
Or browse the full catalog — every tea page lists brewing notes and approximate caffeine level.
