How much caffeine is in milk tea?

January 2, 2026 •

4 min read

The amount of caffeine in milk tea can vary significantly, ranging from approximately 25 to 160 mg per serving depending on the type of tea used and how it is prepared. Factors like brewing time and water temperature play a crucial role in determining the final caffeine content of your drink.

Quick Summary

Milk tea's caffeine content varies widely based on the tea type, preparation, and serving size. Black tea versions typically have more caffeine than green or oolong, while herbal varieties often contain none. Brewing methods, steep time, and water temperature all influence the final caffeine level. A typical serving can range from 25 to 160 mg of caffeine.

Key Points

Variable Caffeine Content: The caffeine in milk tea varies widely, from roughly 25 to 160 mg per serving, depending on the tea type and preparation.
Tea Type Matters: Black tea-based milk tea typically has higher caffeine than green or oolong tea versions.
Brewing Impacts Levels: Longer steeping times and hotter water temperatures increase caffeine extraction.
Compare with Coffee: Most milk teas have less caffeine than a standard cup of coffee, which contains around 95 mg.
Watch Serving Size: Large-sized milk tea, like boba, can contain a significant amount of caffeine.
Control Your Intake: For lower caffeine, choose green tea, reduce steeping time, or use a decaf base.
Be Mindful of Health: Excessive caffeine can cause anxiety and sleep issues, especially in sensitive individuals.

Understanding the Caffeine in Your Milk Tea

Many people enjoy a cup of milk tea for its rich flavor and comforting warmth, but few consider the caffeine content. The amount of caffeine in milk tea is not a fixed number; rather, it depends on several variables, most importantly the type of tea used as the base. From classic Hong Kong-style milk tea to popular boba drinks, the caffeine levels can differ dramatically. For a standard 16-ounce serving, a black milk tea might have around 50 mg of caffeine, whereas a green milk tea could contain 35-45 mg. In contrast, a similar-sized serving of coffee often has significantly more caffeine, typically 95 mg or more.

Factors Influencing Caffeine Levels

Several key factors determine how much caffeine ends up in your cup of milk tea. These elements can be controlled to either increase or decrease the final caffeine level, giving you more control over your intake.

Type of Tea: The most significant factor is the type of tea base. Black tea, being the most oxidized, generally has the highest caffeine content. Oolong tea, which is partially oxidized, falls in the middle, while green and white teas typically have lower levels. Some milk teas use herbal bases, which are naturally caffeine-free.
Brewing Time: Steeping the tea leaves for a longer period of time allows more caffeine to be extracted into the water. A quick, short steep will result in a lower caffeine content, while a longer brew yields a more potent drink.
Water Temperature: Hotter water extracts more caffeine from the tea leaves more quickly. Brewing with slightly cooler water can reduce the amount of caffeine released during the steeping process.
Tea Leaf Form: Tea bags, which contain smaller, broken tea leaves, tend to release caffeine more efficiently than whole-leaf tea. This is because the increased surface area allows for more contact with the water.
Serving Size: A larger serving of milk tea naturally means a higher total amount of caffeine, even if the concentration remains the same. The popular large servings of boba tea, for example, can accumulate a high amount of caffeine.

How to Create a Low-Caffeine Milk Tea

If you're sensitive to caffeine or just want to reduce your intake, you can still enjoy a delicious cup of milk tea with a few adjustments:

Choose a base tea with lower natural caffeine, such as white or green tea.
Opt for a decaffeinated black or green tea base. Though not entirely caffeine-free, the levels are significantly reduced to under 4 mg per cup.
Reduce the brewing time. A steep of just 1-2 minutes can drastically cut down on the caffeine extracted without sacrificing flavor entirely.
Use a slightly lower water temperature. Be careful not to go too low, as this may fail to properly steep the tea.
Consider a naturally caffeine-free herbal tea base, such as rooibos or a fruit-based blend.

Comparison of Caffeine Content in Common Beverages


Beverage Type (Approximate 16 oz serving)	Typical Caffeine Range (mg)	Comparison Notes
Black Milk Tea	50 mg	Moderate caffeine, similar to a soft drink.
Green Milk Tea	35-45 mg	Lower caffeine, comparable to other green tea drinks.
Boba Milk Tea	100-160 mg	Can be quite high due to large serving sizes and strong black tea bases.
Brewed Coffee	190+ mg	Significantly higher than most milk teas, provides a stronger jolt.
Energy Drink (Standard can)	80-200 mg	Highly variable, often with high sugar content.
Herbal Milk Tea	0 mg	An excellent caffeine-free alternative.

Potential Health Effects of Caffeine

Consuming caffeine in moderation (up to 400 mg per day for most healthy adults) is generally safe and may even offer benefits such as improved alertness and concentration. However, excessive intake can lead to adverse effects, including insomnia, anxiety, rapid heartbeat, and digestive issues. Factors like age, body mass, and individual sensitivity can all influence how you react to caffeine. Pregnant and lactating women are often advised to limit their intake to no more than 200 mg per day. If you experience negative side effects from caffeine, it is advisable to gradually reduce your consumption to avoid withdrawal symptoms like headaches. For individuals with specific health conditions, consulting a doctor is recommended to determine a safe intake level.

Milk Tea Caffeine and Sleep

While a moderate amount of caffeine in milk tea can provide a gentle energy boost, consuming it too close to bedtime can disrupt sleep patterns. Caffeine is a stimulant that can stay in your system for several hours, blocking adenosine receptors in the brain and preventing drowsiness. For those with sleep sensitivity, it is best to enjoy your milk tea earlier in the day. Switching to a decaf or herbal version in the evening can help satisfy cravings without affecting your rest. The added sugar found in many milk tea preparations can also contribute to sleep disruption and should be considered as part of your overall evening routine.

Conclusion

In conclusion, the question of how much caffeine is in milk tea is complex and depends on multiple factors, primarily the type of tea used and the brewing method. While black tea-based milk teas can have a moderate caffeine content comparable to or slightly less than coffee, green tea versions are typically lower. Popular beverages like boba milk tea can contain high amounts of caffeine due to large serving sizes. For those looking to control their caffeine intake, opting for lower-caffeine teas, shortening brew times, or choosing naturally caffeine-free herbal options are effective strategies. Being mindful of these factors allows you to enjoy your milk tea while managing your energy levels throughout the day.

For more information on the broader health effects of caffeine, explore the Mayo Clinic's expert answers on coffee and health.

Frequently Asked Questions

Yes, most bubble tea contains caffeine because it is made with a tea base, such as black, green, or oolong tea. The specific amount depends on the type of tea used and the preparation method.

Yes, you can request a caffeine-free milk tea by asking for an herbal tea base, like rooibos, or by ensuring the drink is made with a fruit-flavored or milk base that contains no actual tea.

Black milk tea generally has less caffeine than a standard cup of brewed coffee. A 16 oz black milk tea contains about 50 mg of caffeine, while a standard cup of coffee has around 95 mg.

Adding milk to tea does not directly change the amount of caffeine present. The caffeine level is determined by the tea base itself and the brewing process. However, the milk dilutes the tea, which can make the flavor and effects less intense.

Yes, you can easily control the caffeine. To reduce it, use a lower-caffeine tea like green or white tea, shorten the steeping time, or use cooler water during brewing.

Caffeine is the primary stimulant in traditional milk tea. However, some types, especially certain pre-packaged or energy-focused variations, might contain added ingredients, so it's always best to check the label.

Some milk teas, particularly those from cafés or boba shops, might feel more caffeinated due to the use of strong black tea bases, long brewing times for flavor intensity, and large serving sizes.