Is Pu-Erh Tea High in Caffeine? Unpacking the Truth

December 5, 2025 •

3 min read

With an average cup potentially containing anywhere from 30 to 100 mg of caffeine, many people ask: is pu-erh tea high in caffeine? The answer is more complex than a simple 'yes' or 'no', depending on factors from the tea's processing to how you brew it.

Quick Summary

Pu-erh tea's caffeine level varies by type (raw vs. ripe), age, and brewing method, often falling within a medium range compared to other teas and below coffee.

Key Points

Variable Content: The caffeine in pu-erh tea is not fixed; it can range from 30 to 100 mg per 8oz cup, depending on multiple factors.
Aging Reduces Caffeine: Aged pu-erh, particularly older raw pu-erh, generally has a lower caffeine content compared to younger tea.
Brewing Is Key: Steeping time, water temperature, and the amount of tea leaves used are all crucial factors that determine the final caffeine level in your cup.
A Smoother Energy: The L-theanine in pu-erh tea provides a calm, sustained energy boost, minimizing the jittery feeling often associated with coffee's caffeine.
Ripe vs. Raw: Despite some myths, studies have shown that ripe (shou) pu-erh can contain higher caffeine levels than raw (sheng) pu-erh due to its processing.
Less Than Coffee: Even at its highest, a cup of pu-erh tea typically contains less caffeine than an average cup of coffee.

Decoding Pu-erh: The Fermentation Factor

Pu-erh is a unique type of fermented tea originating from the Yunnan province of China. Its distinctive earthy flavor and aroma are a result of a microbial fermentation process known as Wò Dūi for ripe pu-erh, or a slow, natural aging for raw pu-erh. This post-fermentation is a key differentiator from other teas and is a major factor in its caffeine profile.

Raw (Sheng) vs. Ripe (Shou) Pu-erh

Pu-erh tea comes in two main forms, each with a different processing method that impacts its caffeine. Raw pu-erh, or sheng, is made by minimally processing the leaves and then allowing them to age naturally over time. Ripe pu-erh, or shou, undergoes an accelerated fermentation process involving moisture and heat, which encourages microbial activity. Studies indicate that ripe pu-erh often contains higher levels of caffeine than raw pu-erh due to this wet-piling process, though some experts offer conflicting views.

The Impact of Age on Caffeine Content

Another crucial element is the tea's age. The fermentation and aging processes break down the caffeine compounds over time. This means that the older a pu-erh cake is, the lower its overall caffeine content will be. Young raw pu-erh, with minimal aging, will therefore contain more caffeine than a well-aged cake of the same type.

Factors That Influence Caffeine in Your Cup

Beyond the tea type and age, how you prepare your pu-erh can have the most significant effect on the final caffeine content of your brew. This is an element tea drinkers have direct control over to modulate their caffeine intake.

The Leaves Themselves

The part of the tea plant used plays a role. Young buds and smaller leaves naturally contain more caffeine, as it acts as a natural insecticide to protect the plant's newest growth. A pu-erh cake or loose-leaf tea with a high proportion of young leaves and buds will result in a more caffeinated brew.

The Art of Brewing

The extraction process is paramount. Three main variables can dramatically alter the caffeine level in your finished cup:

Water Temperature: Higher temperatures extract caffeine more efficiently from the tea leaves. Using boiling water will pull more caffeine than using water at a lower temperature.
Steeping Time: The longer the tea leaves steep, the more caffeine is released into the water. Shorter infusion times will produce a less caffeinated cup.
Leaf Quantity: Using a higher ratio of tea leaves to water will, naturally, produce a more potent and caffeinated brew. Gongfu-style brewing, which uses a high leaf-to-water ratio and short steeps, can result in higher caffeine consumption overall.

Pu-erh Tea vs. Other Popular Caffeinated Drinks

To put pu-erh tea's caffeine content into perspective, it helps to compare it with other common beverages. As the table below illustrates, pu-erh occupies a medium-to-high position among teas but remains a much less intense source of caffeine than coffee.


Feature	Pu-erh Tea	Black Tea	Green Tea	Coffee
Caffeine Range (per 8oz cup)	30-100mg	25-110mg	25-50mg	95-200mg
Energy Boost	Slower, sustained, and jitter-free	Generally quick and pronounced	Quicker kick than pu-erh	Fast, powerful kick; potential jitters
L-Theanine Content	Varies, but present	Generally present	High, may reduce jitters	Low or non-existent
Main Benefit	Sustained energy, focus	Alertness, cardiovascular health	Gentle lift, calming effect	Strong, immediate energy boost

The L-theanine Effect: Why Tea Jitters Are Rare

One of the most important factors when considering pu-erh's stimulating effect is the presence of L-theanine. This amino acid, found almost exclusively in tea, works synergistically with caffeine. While caffeine provides an energy boost, L-theanine promotes relaxation without drowsiness, leading to a state of calm, focused alertness rather than the common jitters associated with coffee. This effect is particularly noticeable in high-quality pu-erh.

Conclusion: The Final Word on Pu-erh's Caffeine

In conclusion, while pu-erh tea does contain caffeine, it is not inherently 'high' in it, especially when compared to coffee. The caffeine level is highly variable and depends on whether you have raw or ripe pu-erh, its age, and how you choose to brew it. For those looking for a sustained and focused energy lift without the harsh side effects of coffee, pu-erh is an excellent choice, thanks to its unique combination of caffeine and L-theanine. By controlling your brewing variables, you can tailor your cup of pu-erh to provide the perfect boost for your day.

To learn more about tea, visit the Mansa Tea guide at Pu-erh Tea Caffeine Content by Type and Age - Mansa Tea.

Frequently Asked Questions

Yes, contrary to some popular belief, studies have shown that ripe pu-erh tea, which undergoes an accelerated fermentation process, tends to contain higher levels of caffeine than raw pu-erh tea.

To reduce the caffeine in your brew, use shorter steeping times, lower water temperatures, and use fewer leaves. You can also opt for a more aged pu-erh tea, as its caffeine content decreases over time.

Yes, for many people, pu-erh tea is a great alternative to coffee. It offers a sustained energy boost without the sharp kick and potential jitters, largely due to its L-theanine content.

Yes, tea leaves harvested as young buds and leaves contain naturally higher levels of caffeine, which serves as a protective insecticide for the plant.

L-theanine is an amino acid in tea that works with caffeine to provide a feeling of relaxed alertness and focus, counteracting some of the negative side effects of caffeine, like anxiety.

Whether you can drink pu-erh tea at night depends on your personal caffeine sensitivity. Though it has less caffeine than coffee, it can still affect sleep for some people. Aged or less caffeinated varieties might be a better choice.

No, the caffeine level is not the same across all teas. It is influenced by the specific plant varietal, processing methods, and age, with some teas containing significantly more or less caffeine than others.