Is Herbal Tea High in Caffeine? The Surprising Truth

November 25, 2025 •

4 min read

According to the Center for Research on Ingredient Safety, most herbal teas are naturally caffeine-free. But with some exceptions, the definitive answer to, "is herbal tea high in caffeine?" isn't a simple yes or no. It depends on the specific plant ingredients used in the infusion.

Quick Summary

This article clarifies the difference between true teas and herbal infusions, detailing why most herbal teas contain no caffeine while certain plants like yerba mate are exceptions. It explores popular varieties, their caffeine content, and highlights the benefits of enjoying these naturally caffeine-free beverages.

Key Points

Naturally Caffeine-Free: Most herbal teas, or tisanes, are naturally caffeine-free as they are not made from the caffeinated Camellia sinensis plant.
Check the Ingredients: Some herbal blends contain caffeine-rich plants like yerba mate or guayusa, so always check the label if you are avoiding caffeine.
Good for Relaxation: Caffeine-free herbal teas like chamomile and rooibos are excellent choices for unwinding in the evening without disrupting sleep.
Aids Digestion: Varieties like peppermint and ginger are well-regarded for their ability to soothe digestive issues and support overall gut health.
Provides Hydration: Drinking herbal tea is a flavorful way to increase your daily fluid intake and stay hydrated without the diuretic effect of high caffeine.
Rich in Antioxidants: Many herbal teas, including hibiscus and rooibos, are packed with antioxidants that help combat oxidative stress in the body.
Avoids Caffeine Dependency: For those trying to reduce or eliminate caffeine, herbal tea offers a satisfying alternative that helps manage intake and prevents withdrawal symptoms.

Understanding the Difference: True Tea vs. Herbal Tea

To answer the question, "is herbal tea high in caffeine?", it's crucial to understand the fundamental difference between true teas and herbal teas. All true teas—black, green, oolong, and white—are derived from the leaves of the Camellia sinensis plant. This plant naturally contains caffeine. The amount varies based on factors like leaf age, processing, and brewing time, but caffeine is always present.

Herbal teas, more accurately called tisanes or infusions, are different. They are beverages made from steeping herbs, spices, flowers, fruits, or other plant materials in hot water. Because they are not made from the Camellia sinensis plant, the majority of herbal teas are naturally caffeine-free. This is the key distinction that separates a relaxing cup of chamomile from a stimulating mug of black tea.

The Notable Exceptions: High-Caffeine Herbal Infusions

While the rule of thumb is that herbal teas are caffeine-free, there are important exceptions. Certain botanicals used in infusions naturally contain caffeine and can be blended into what is marketed as an 'herbal tea'.

Yerba Mate: This traditional South American beverage, made from the leaves and twigs of the Ilex paraguariensis plant, contains a significant amount of caffeine. A cup of yerba mate can have anywhere from 40 to 80 milligrams of caffeine, comparable to or even exceeding some black teas.
Guayusa: Another South American holly tree, guayusa, is known for its high caffeine content, providing a smooth energy boost. Its leaves are used to create a caffeinated herbal infusion. A cup can contain 40 to 70 milligrams of caffeine.
Guarana: This is a berry native to the Amazon rainforest with one of the highest concentrations of caffeine of any plant. It is often used as a supplement or ingredient in herbal blends and energy drinks, not typically steeped on its own.

Therefore, anyone looking to avoid caffeine entirely must check the ingredient list of any herbal blend to ensure it does not contain these specific plants. Just because a tea is called 'herbal' does not make it universally caffeine-free.

Popular Caffeine-Free Herbal Teas

For those seeking a truly caffeine-free experience, there is a wide array of options available. These are safe bets for any time of day, including before bed.

Chamomile Tea: Derived from the flowers of the chamomile plant, this tea is famously known for its calming and sleep-promoting effects.
Peppermint Tea: Made from dried peppermint leaves, this infusion is a popular digestive aid and a refreshing, palate-cleansing beverage.
Rooibos Tea: Also known as 'red bush,' this tea from a South African shrub is naturally sweet and rich in antioxidants.
Ginger Tea: Slicing and steeping ginger root creates a spicy, warming tea often used to soothe stomach issues.
Hibiscus Tea: Made from hibiscus flowers, this tea has a vibrant color and a tart, cranberry-like flavor.

Comparison: Herbal Tea vs. Caffeinated Beverages

This table illustrates the stark difference in caffeine content between common herbal teas, true teas, and coffee, emphasizing why herbal infusions are the best choice for a caffeine-free diet.


Beverage Type	Main Ingredients	Typical Caffeine Content (per 8oz cup)	Notes
Most Herbal Tea (e.g., Chamomile, Peppermint)	Various herbs, flowers, fruits	0 mg	Naturally caffeine-free; popular for evening consumption.
Herbal Tea (with Yerba Mate)	Ilex paraguariensis plant	40–80 mg	A notable exception; provides a significant stimulant effect.
Green Tea	Leaves from Camellia sinensis	20–45 mg	True tea with moderate caffeine; also contains L-theanine for calm focus.
Black Tea	Oxidized leaves from Camellia sinensis	40–70 mg	Highest caffeine content among true teas; used in many breakfast blends.
Brewed Coffee	Ground and roasted coffee beans	95–200 mg	Significantly higher caffeine content than most teas, resulting in a stronger energy boost.

Benefits of Choosing Caffeine-Free Herbal Teas

Beyond avoiding the jitters and anxiety often associated with caffeine, opting for naturally caffeine-free herbal teas provides several health advantages:

Promotes Better Sleep: Many varieties, such as chamomile and valerian root, are known for their calming properties, making them ideal for unwinding before bed and supporting healthy sleep cycles.
Supports Digestive Health: Teas like peppermint and ginger are widely used to aid digestion, soothe upset stomachs, and reduce bloating.
Offers Hydration: Herbal teas contribute to daily fluid intake in a flavorful way without the dehydrating effects that high caffeine can have.
Provides Antioxidants: Many herbs are rich in antioxidants, which help combat oxidative stress. Rooibos and hibiscus are particularly well-regarded for their antioxidant properties.
Reduces Caffeine Dependency: For those trying to lower their caffeine intake, herbal teas offer a satisfying and delicious alternative to caffeinated drinks, helping to mitigate withdrawal symptoms.

Conclusion

While the vast majority of herbal teas are naturally caffeine-free, the key takeaway is that the term "herbal tea" isn't a guarantee of zero caffeine. The presence of caffeine depends entirely on the specific plant used to create the infusion. Most popular choices like chamomile, peppermint, and rooibos are completely free of stimulants, making them excellent options for relaxation, hydration, and overall wellness. However, specialized blends containing botanicals like yerba mate or guayusa do contain caffeine and should be checked carefully by those sensitive to stimulants. By understanding the ingredients, you can confidently choose the right herbal infusion to match your lifestyle and health goals.

Herbal Tea Facts and Tips

The Camellia sinensis plant is the source of all true teas, which naturally contain caffeine.
Herbal teas (tisanes) are infusions from various plant parts and are generally caffeine-free.
Yerba mate and guayusa are two notable exceptions to the no-caffeine rule for herbal infusions.
Steeping time and water temperature primarily affect the caffeine content of true teas, not naturally caffeine-free herbal teas.
Many herbal teas are known for specific health benefits, such as promoting sleep or aiding digestion.
Always check the ingredients list, especially with packaged blends, to ensure you are consuming a truly caffeine-free product.

Here is an authoritative source on the different types of tea and their caffeine content.

Frequently Asked Questions

No, most herbal tea is not high in caffeine; in fact, the majority of herbal infusions are naturally caffeine-free. Unlike black, green, and white teas, which come from the Camellia sinensis plant, herbal teas are made from various other plants that do not contain caffeine.

While most are caffeine-free, some herbal teas contain naturally caffeinated plants. The most common examples are yerba mate and guayusa, both from South American holly trees. Always check the ingredient list, especially with energy-focused blends.

Yes, there are several benefits to drinking caffeine-free herbal tea. These include promoting better sleep, aiding digestion, providing hydration, offering antioxidants, and allowing you to enjoy a warm beverage without the stimulant effects of caffeine.

Most herbal teas, such as chamomile, peppermint, and rooibos, are perfectly safe to drink in the evening. Their natural lack of caffeine means they won't interfere with your body's sleep-wake cycle. In fact, some varieties like chamomile are known to have a calming effect.

True tea comes from the Camellia sinensis plant and naturally contains caffeine. This includes black, green, oolong, and white teas. Herbal tea (tisane) is made from other plants like herbs, flowers, and spices and is typically caffeine-free.

Yes, if the blend includes a caffeinated herb like yerba mate or guayusa, or if it has been combined with true tea leaves (e.g., green tea and mint), it will contain caffeine. For a truly caffeine-free drink, read the label carefully to confirm the ingredients.

Yerba mate generally has less caffeine than a cup of brewed coffee but more than many true teas. An 8oz cup of yerba mate can have 40-80mg of caffeine, while coffee typically ranges from 95-200mg. Yerba mate provides a different kind of energetic focus due to its unique compound profile.