Have you ever wondered why some teas feel extremely energizing, while others seem to have almost no stimulating effect at all? Tea is one of the most widely consumed beverages in the world, yet tea caffeine levels vary dramatically depending on tea type, processing methods, and even how the tea is brewed.

A single serving of matcha typically contains 70–140 mg of caffeine, which is already comparable to a standard shot of espresso.

As a Chinese tea product development engineer who has guided countless tea drinkers in choosing teas that fit their energy needs, I will walk you through what tea has the most caffeine, explain the science behind caffeine in tea, and offer practical advice so you can enjoy tea flavor while precisely controlling your caffeine intake.

Caffeine in Tea: Basics

Before comparing different tea types, it is essential to understand what caffeine in tea actually is—and why it behaves so differently from caffeine in coffee.(Futher Reading : What is the Tea? )

What Is Caffeine in Tea (Theine vs. Caffeine)

Tea caffeine has historically been called “theine,” but modern chemistry confirms that theine and caffeine are chemically identical. Both share the same molecular formula: C₈H₁₀N₄O₂.

Scientific Nature

Caffeine is a natural xanthine alkaloid, produced by the tea plant ( Camellia sinensis ) as a secondary metabolite. Its biological purpose is likely defensive—acting as a natural insect deterrent during leaf growth.

How Caffeine Exists in Tea Leaves

In tea leaves, caffeine does not exist freely. It is often bound to tea polyphenols (especially catechins), forming stable complexes. This explains why caffeine from tea is typically released more gradually and smoothly, whereas coffee caffeine is absorbed much faster and more aggressively.

Caffeine Levels by Tea Type

Although green tea, white tea, oolong tea, and black tea all come from the same plant, their caffeine content can differ significantly due to leaf maturity, processing methods, and traditional brewing styles.

Based on research from the Journal of Food Science and data from the USDA, the following ranges provide a reliable reference:

Green Tea Caffine Content(绿茶)

Average caffeine: 25–45 mg per cup

Scientific explanation:
Green tea is often made from tender leaves, which naturally contain more caffeine. However, green tea is usually brewed at lower temperatures (around 80°C / 176°F), which limits caffeine extraction.

Exception: Matcha
Because matcha involves consuming the entire powdered leaf, its caffeine content can exceed 70 mg per serving, far higher than most green teas.

White Tea Caffine Content (白茶)

Average caffeine: 15–50 mg per cup

Scientific explanation:
A common misconception is that white tea is always low in caffeine due to minimal processing. However, studies published in the Journal of Agricultural and Food Chemistry show that Silver Needle (Bai Hao Yin Zhen)—made entirely from buds—has one of the highest caffeine concentrations in dry tea material.

Key point:
White tea is often perceived as mild only because it is traditionally brewed lightly and briefly.

Oolong Tea Caffine Content (乌龙茶)

Average caffeine: 30–50 mg per cup

Scientific explanation:
Oolong tea shows wide variation. Lightly oxidized oolongs (e.g., Tieguanyin) and heavily oxidized oolongs (e.g., Da Hong Pao) differ mainly due to leaf maturity. Oolong teas are typically harvested at a more mature stage, which naturally lowers caffeine content.

Black Tea Caffine Content (红茶)

Average caffeine: 40–70 mg per cup

Scientific explanation:
Black tea is often considered the most caffeinated tea for two main reasons:

• Tea cultivar: Many black teas use Camellia sinensis var. assamica, which contains about 30% more caffeine genetically.

• Brewing method: Black tea is usually brewed with boiling water (100°C / 212°F) and longer steep times, allowing near-complete caffeine extraction.

Dark Tea / Aged Tea Caffine Content（黑茶/老茶）

Average caffeine: 15–60 mg per cup

• Raw Pu-erh (Sheng Pu-erh): Often high in caffeine, comparable to or exceeding green tea.

• Ripe Pu-erh / Long-aged dark tea: Research published in Food Chemistry suggests that microbial fermentation and long-term aging may bind or partially degrade caffeine, resulting in a smoother, less stimulating experience.

Flavored / Scented Tea Caffine Content（调味茶）

Average caffeine: Depends entirely on the tea base

Scientific explanation:
Jasmine tea caffeine depends on whether it uses green tea or white tea as its base. Added flowers, fruit peels, or spices physically dilute the amount of tea leaves per cup, often lowering caffeine slightly compared to pure tea.

How Tea Leaf Form Affects Caffeine

Even when two teas contain the same total caffeine, leaf shape and physical structure dramatically influence how much caffeine actually enters your cup.

Leaf Tenderness: Buds Contain More Caffeine

Caffeine concentration follows this order:buds > young leaves > mature leaves > stems

This is a natural defense mechanism—tender growth requires stronger chemical protection.

Leaf Size & Breakage: Smaller Means Faster Release

Broken or crushed leaves release caffeine rapidly because cell walls are already destroyed. Most caffeine can be extracted within the first 1–2 minutes.

Compressed Tea: Slower, Gentler Extraction

Compressed teas (cakes, bricks, tuos) release caffeine gradually because water penetrates slowly into the dense structure.

How Tea Processing Affects Caffeine

A widespread belief is that “more oxidation means more caffeine.” Scientifically, this is incorrect.

Caffeine is extremely stable during tea processing. Whether green tea (0% oxidation), oolong (partial oxidation), or black tea (full oxidation), total caffeine content is largely determined at harvest, not during processing.

Brewing Method & Caffeine Levels

Among all variables, brewing method is the most controllable and most overlooked factor affecting caffeine intake.

Water Temperature

Caffeine dissolves more readily at higher temperatures. Lowering water temperature is often more effective than switching tea types.

Tea Amount

More leaves mean higher caffeine potential, regardless of brew time.

Steeping Time

Longer steeping allows more caffeine to migrate into the cup.

How to Choose Low-Caffeine Tea

If you are caffeine-sensitive or want tea for afternoon or evening drinking, choosing the right tea matters more than simply drinking less.

• Avoid bud-heavy teas (Silver Needle, Jin Jun Mei, top-grade Longjing)

• Avoid broken leaves and tea bags

• Choose mature-leaf teas and whole-leaf formats

How to Choose High-Caffeine Tea

If you want strong stimulation without coffee-like harshness, tea can be ideal.

• Choose bud-heavy, high-grade teas

• Matcha, Silver Needle, Jin Jun Mei, premium Longjing

• Broken-leaf or powdered teas release caffeine fastest

Common Misconceptions About Caffeine in Tea

Darker tea means more caffeine?

No. Color comes from polyphenols, not caffeine.

Flavored teas have zero caffeine?

Only herbal tisanes are caffeine-free. Tea-based blends still contain caffeine.

More oxidation equals more caffeine?

Oxidation does not significantly change caffeine levels.

Black tea always has more caffeine than green tea?

Not necessarily. Bud-heavy white tea can exceed many black teas.

 What Tea Has No Caffine?

 Not all teas contain caffeine. True herbal teas or tisanes, such as chamomile, peppermint, rooibos, or hibiscus tea, are naturally caffeine-free because they are made from herbs, flowers, or fruits rather than the Camellia sinensis plant.

It’s important to distinguish between herbal infusions and teas like green, black, or oolong, which naturally contain caffeine. Even some flavored teas or scented teas (like jasmine green tea) have caffeine if the base is a true tea leaf.

For those looking to avoid caffeine completely, choose products labeled “herbal tea”, “caffeine-free”, or “tisanes”. Cold brewing or short steeping can also slightly reduce caffeine, but only herbal teas are naturally caffeine-free.

Conclusion About Tea Caffine

This article shows that there is no single answer to “what tea has the most caffeine.” Caffeine intake depends on tea type, leaf form, processing, and brewing method.

Once you understand how caffeine works in tea, you gain full control—free from outdated tea myths and rigid classifications.

FAQ About Tea Caffeine

Q1. Does Arizona green tea have caffeine?
Yes. Arizona Green Tea contains caffeine because it is made from real green tea, but the caffeine level is relatively low compared to coffee.

Q2. Does green tea have a lot of caffeine?
No. Green tea has moderate caffeine—usually less than black tea and much less than coffee.

Q3. Does jasmine tea have caffeine?
Yes, if it is made with green or black tea leaves. Jasmine tea gets its caffeine from the tea base, not the jasmine flowers.

Q4. Do herbal teas have caffeine?
No. True herbal teas (like chamomile, peppermint, or rooibos) are naturally caffeine-free because they contain no tea leaves.

Q5. How much caffeine is in tea?
Most teas contain about 20–60 mg of caffeine per cup, depending on the tea type, leaf grade, and brewing method.

SEE MORE ABOUT TEA

If you are a beginner about Chinese tea:
Basic-Guide-to-Chinese-Tea

If you have questions about selecting tea:
Learn-more-about-chinese-tea

If you have questions about the benefits of tea:
Health-benefits-of-chinese-tea

If you have questions about brewing tea:
How-to-brew-loose-leaf-tea