How Much Caffeine Does Green Tea Have?

November 15, 2025 •

2 min read

According to Healthline, an 8-ounce cup of green tea typically contains between 30 and 50 milligrams of caffeine. This is notably less than a standard cup of coffee, but the final caffeine concentration can differ significantly depending on the tea type, processing, and brewing method.

Quick Summary

The caffeine content in green tea is not fixed but is influenced by factors like leaf age, brewing time, and water temperature. Popular varieties range from lower-caffeine Hojicha to higher-caffeine Matcha. Green tea also contains L-theanine, which creates a more balanced, calming alertness compared to coffee's jolt.

Key Points

Variable Caffeine Content: The amount of caffeine in green tea varies significantly based on type, processing, and brewing methods.
Average Range: A typical 8-ounce cup of green tea contains between 30 and 50 milligrams of caffeine.
Matcha is the Exception: Powdered Matcha tea, where the whole leaf is consumed, can have substantially higher caffeine levels, often comparable to or exceeding black tea.
Brewing Controls Caffeine: You can reduce caffeine by using cooler water, shorter steeping times, and fewer tea leaves.
L-Theanine Effect: The presence of L-theanine in green tea provides a more mellow, focused energy boost without the intense jitters often associated with coffee.

Green Tea Caffeine: A Complex Equation

While an 8-ounce cup of green tea contains an average of 35 milligrams of caffeine, the precise amount is influenced by a number of factors. Understanding these variables allows you to customize your cup to match your desired energy boost.

Factors That Influence Caffeine Levels

The final caffeine content in your mug is not determined solely by the tea's origin. Many variables contribute to the ultimate concentration:

Tea Variety and Leaf Maturity: Younger leaves and buds have more caffeine than older leaves. For instance, Bancha (older leaves) has less caffeine than Sencha (younger leaves).
Processing Method: Powdered teas like Matcha, made from shade-grown leaves, have significantly higher caffeine as the whole leaf is consumed. Roasting, like in Hojicha, reduces caffeine.
Brewing Temperature: Hotter water extracts more caffeine. Brewing green tea at 160–180°F (70–82°C) is recommended to control bitterness and caffeine.
Steeping Time: Longer steeping releases more caffeine.
Tea-to-Water Ratio: More leaves in the same amount of water result in a stronger, more caffeinated infusion.
Leaf Form (Loose-leaf vs. Bags): Tea bags with broken leaf pieces allow faster caffeine extraction than whole loose leaves.

A Green Tea Caffeine Comparison


Type of Green Tea	Estimated Caffeine per 8oz Cup	Notes
Hojicha	10–20 mg	Roasted leaves, lowest caffeine.
Genmaicha	20–30 mg	Blended with toasted rice, mild caffeine.
Sencha	20–45 mg	Japan's most common variety, moderate caffeine.
Matcha	35–88+ mg	Powdered, shade-grown leaves for maximum intake.
Gyokuro	50–70 mg	Shade-grown whole leaves, higher caffeine.
Decaf Green Tea	2–5 mg	Caffeine is removed, but trace amounts remain.

Brewing for Controlled Caffeine

To moderate caffeine intake, you can:

Use Cooler Water: Brew at 160–180°F (70–82°C).
Shorten Steeping Time: Limit infusion to two minutes or less.
Opt for Lower-Caffeine Varieties: Choose Hojicha or Genmaicha.
Choose Loose-Leaf Tea: Whole leaves release caffeine slower.

The L-Theanine Difference

Green tea contains L-theanine, which promotes relaxation and reduces stress. This combination with caffeine results in "calm alertness," a smoother energy boost without coffee jitters.

Conclusion

The caffeine content in green tea is highly variable and customizable based on variety, processing, and brewing. Green tea offers a nuanced alternative to coffee, providing a range of caffeine levels and the added benefit of L-theanine for focused energy.

Frequently Asked Questions

Yes, all green tea naturally contains caffeine, as it is derived from the Camellia sinensis plant. The only exception is specifically decaffeinated green tea, which has had most of its caffeine removed.

The caffeine molecule is the same, but its effects differ due to green tea's L-theanine content. L-theanine slows the absorption of caffeine, leading to a more gradual, sustained energy boost and reducing the likelihood of a crash.

Matcha typically has the most caffeine because you consume the entire powdered leaf, not just the infusion. Gyokuro, a shade-grown loose-leaf tea, also has a very high caffeine content.

Hojicha, a roasted green tea, contains some of the lowest caffeine levels. Genmaicha, which is blended with toasted rice, and Bancha also contain less caffeine than other varieties.

Yes, you can control the caffeine by brewing with cooler water, steeping for a shorter duration, or choosing a variety known for its lower caffeine content.

Yes, green tea is an excellent alternative to coffee. A cup of green tea has significantly less caffeine than a cup of coffee, and the L-theanine provides a more balanced energy lift.

Using hotter water will extract more caffeine from the tea leaves. For a less caffeinated cup, brew your green tea at a lower temperature, around 160–180°F (70–82°C).