Are Green Teas High in Caffeine? An Expert's Breakdown

December 2, 2025 •

2 min read

While it's a common misconception that all green tea is caffeine-free, the reality is that all teas from the Camellia sinensis plant, including green tea, contain caffeine. However, the amount is significantly lower than coffee, and factors like variety and brewing method dictate the final caffeine level in your cup.

Quick Summary

Green tea is not a high-caffeine beverage compared to coffee, with typical cups containing 20–45 mg versus coffee's 95–165 mg. The exact caffeine content varies by tea variety, growth conditions, and brewing techniques like water temperature and steep time.

Key Points

Not High in Caffeine: Standard brewed green tea has significantly less caffeine (20–45 mg per cup) than coffee (95–165 mg).
Content Varies by Type: High-grade, shade-grown green teas like Matcha and Gyokuro contain more caffeine than roasted or lower-grade varieties like Hojicha.
Brewing Controls Caffeine: You can reduce the caffeine in your cup by using cooler water and a shorter steep time.
Unique Energy Boost: The combination of caffeine and the amino acid L-theanine provides a calm, focused energy without the jitters associated with high-caffeine drinks.
Rich in Antioxidants: Beyond caffeine, green tea is packed with health-promoting antioxidants, like EGCG, which support heart and brain health.
Customize Your Intake: Factors like leaf maturity, processing, and preparation allow you to choose a green tea that fits your desired caffeine level.

Demystifying Caffeine in Green Tea

Many consumers turn to green tea seeking a gentler, healthier alternative to their morning coffee. The notion that green tea is virtually caffeine-free is a widespread myth. All true teas, which are derived from the Camellia sinensis plant, inherently contain some level of caffeine. The defining difference lies in the processing and preparation, which significantly impacts the final amount in your brew. The presence of the amino acid L-theanine in green tea also influences the caffeine experience, promoting a state of calm alertness rather than the 'jitters' often associated with coffee.

Factors that Influence Green Tea's Caffeine Content

Green tea's caffeine level is not static and is affected by several key variables, allowing for better control over your intake. Different cultivars and leaf maturity impact caffeine levels, with younger leaves having higher concentrations. Processing methods like steaming or pan-firing retain more caffeine, while roasting breaks it down. Brewing temperature and time also matter; hotter water and longer steeping extract more caffeine. Consuming powdered tea like Matcha includes the entire leaf, resulting in higher caffeine intake than brewed tea.

Green Tea Varieties and Their Caffeine Levels

Caffeine content varies by green tea type. {Link: Dr.Oracle https://www.droracle.ai/articles/2259/green-tea-has-caffeine-or-not} provides typical ranges per 8 oz cup: Matcha (30–60 mg), Gyokuro (40–60 mg), Sencha (20–30 mg), Genmaicha (10–20 mg), and Hojicha (10–20 mg).

Comparison: Green Tea vs. Coffee and Black Tea

Comparing green tea to other beverages provides perspective. {Link: Dr.Oracle https://www.droracle.ai/articles/2259/green-tea-has-caffeine-or-not} shows brewed coffee typically contains 95–165 mg of caffeine per 8 oz cup, black tea has 40–70 mg, standard brewed green tea has 20–45 mg, Matcha can have 35–88+ mg, white tea 15–30 mg, and herbal tea contains 0 mg. This table shows standard green tea has moderate to low caffeine compared to coffee.

How to Reduce Caffeine in Your Green Tea

If you're sensitive to caffeine, you can modify your brewing:

Lower Water Temperature: Brewing with water between 160-180°F extracts less caffeine and prevents bitterness.
Shorter Steeping Time: Steeping for one to three minutes draws out less caffeine than a longer steep.
Choose Low-Caffeine Varieties: Opt for Hojicha or Bancha, which are naturally lower in caffeine.
Consider a 'Rinse': Quickly rinsing leaves before brewing might reduce caffeine, but can also affect flavor.
Try Decaffeinated Green Tea: These versions have significantly less caffeine, though not entirely caffeine-free.

The Health Benefits Beyond Caffeine

Green tea is valued for its antioxidants like EGCG, linked to health benefits including heart health, brain function, and metabolism support. The synergy of L-theanine and caffeine provides mental clarity and focus without the crash of coffee.

Conclusion: A Balanced Beverage

Green teas are generally not high in caffeine compared to coffee, with customizable levels based on variety and brewing. Understanding these factors allows you to enjoy green tea's flavor, health benefits, and gentle energy boost tailored to your preference. {Link: True Citrus website https://www.truecitrus.com/blogs/tc/clean-caffeine-in-green-tea-vs-coffee} provides more information on how caffeine is absorbed differently with L-theanine.

Frequently Asked Questions

No, it is a common myth that green tea is caffeine-free. All true teas, including green tea, contain caffeine, but typically in lower amounts than coffee.

Yes, Matcha has more caffeine than regular brewed green tea because it is a powdered tea made from the whole leaf, meaning you ingest all of the caffeine content.

To reduce caffeine, use cooler water (160-180°F), shorten the steeping time to one to three minutes, or choose a low-caffeine variety like Hojicha or Genmaicha.

Green tea also contains L-theanine, which promotes a state of calm alertness and provides a smoother, more sustained energy boost than the quick, jittery effect of coffee.

The roasted green tea, Hojicha, generally has the lowest caffeine content, with only about 10–20 mg per cup due to its unique processing.

Yes, steeping time is a significant factor. The longer you steep the leaves, the more caffeine is extracted, and the higher the final content will be.

Decaffeinated green tea is not entirely caffeine-free, but it contains very minimal levels, typically less than 12 mg per serving.