What green tea is naturally decaffeinated?

December 19, 2025 •

4 min read

Despite a common misconception, all true green tea naturally contains some caffeine because it comes from the Camellia sinensis plant. However, specific processing methods and harvesting times result in varieties that are significantly lower in caffeine, though not truly decaffeinated. For those sensitive to caffeine, understanding these low-caffeine options is key to finding the perfect mild green tea.

Quick Summary

All genuine green tea contains some caffeine from the Camellia sinensis plant, but varieties like Hojicha, Kukicha, Bancha, and Genmaicha are naturally low in caffeine due to their processing or source material.

Key Points

All True Green Tea Has Caffeine: No green tea is naturally caffeine-free, as it is derived from the Camellia sinensis plant, which contains caffeine by nature.
Hojicha is Low-Caffeine Due to Roasting: The roasting process used to make Hojicha significantly reduces its caffeine content, making it an ideal low-caffeine choice.
Kukicha is Low-Caffeine from Stems: Kukicha, or "twig tea," is made from stems and twigs that naturally contain less caffeine than the plant's leaves.
Bancha's Lower Caffeine Comes from Mature Leaves: Using mature, later-harvested leaves results in a milder, lower-caffeine brew compared to teas made from younger leaves.
Genmaicha's Low Caffeine is Diluted by Rice: This tea's combination of green tea and roasted rice dilutes the overall caffeine concentration in the final drink.
Adjust Brewing to Reduce Caffeine Further: Using cooler water, shorter steep times, or a quick rinse can further minimize caffeine in any green tea.

The Misconception: True Green Tea and Caffeine

To begin, it's crucial to clarify a common misunderstanding: no tea made from the Camellia sinensis plant is naturally caffeine-free. The plant produces caffeine as a natural defense mechanism to ward off pests. The term "naturally decaffeinated" is therefore a misnomer when applied to green tea. The closest you can get are varieties that are naturally very low in caffeine or have been processed to remove most of it. Truly caffeine-free infusions, known as herbal teas or tisanes, are made from other plants like chamomile, mint, or rooibos. For those who enjoy the flavor and health benefits of green tea but want to limit caffeine, the best solution is to choose specific low-caffeine types or adjust brewing techniques.

The Low-Caffeine Green Tea Options

While high-quality green teas like Matcha and Gyokuro are known for their high caffeine content due to being shade-grown and using young leaves, other Japanese green teas offer a milder experience. Their lower caffeine levels are a result of unique processing methods or the specific parts of the tea plant used during production.

Hojicha

Hojicha is a Japanese green tea distinguished by its roasting process. It is made by roasting sencha or bancha leaves, stems, and twigs at a high temperature. This roasting process is what gives Hojicha its distinctive reddish-brown color, nutty flavor, and a significant reduction in caffeine. The heat causes some of the caffeine to evaporate, leaving a tea that is typically very low in stimulants, often containing less than 10mg per cup. This makes it a popular choice for evening consumption.

Kukicha

Often called "twig tea," Kukicha is made from the stems, stalks, and twigs of the tea plant, which naturally contain far less caffeine than the leaves. These stems are separated from the leaves during the processing of high-grade teas like Gyokuro and Sencha. Kukicha has a uniquely mild, sweet, and slightly nutty flavor profile. Some versions are also roasted, which further reduces the caffeine content, making it an excellent option for those seeking minimal caffeine.

Bancha

Bancha is a Japanese green tea made from the mature, larger leaves harvested later in the season. Since caffeine is more concentrated in younger tea leaves and buds, the older leaves used for Bancha result in a brew with a lower caffeine level. It has a milder, grassier flavor compared to Sencha and is a common, everyday tea in Japan. The caffeine content is typically around 10-20mg per cup.

Genmaicha

Genmaicha is a blend of green tea, often Bancha, and roasted brown rice. The addition of the roasted rice kernels not only provides a hearty, toasted aroma and flavor but also significantly dilutes the tea's caffeine content. Since the roasted rice makes up a large portion of the blend, a cup of Genmaicha contains less caffeine than an equivalent cup of pure green tea.

Brewing Techniques to Further Reduce Caffeine

For any green tea, particularly if you are sensitive to caffeine, you can further lower the stimulant level by adjusting your brewing process. The longer and hotter the tea is steeped, the more caffeine is extracted from the leaves.

Use Cooler Water: Brew green tea at a lower temperature (around 160-170°F) to extract less caffeine.
Shorten Steeping Time: Steep the tea for only 1-2 minutes instead of 3-5 minutes.
Perform a Quick Rinse: Steep the leaves for 30 seconds, discard the liquid (which contains most of the caffeine), and then re-steep for your actual cup. This reduces both the caffeine and some of the flavor, but is an effective method.

Comparison Table: Low-Caffeine Green Teas


Type of Green Tea	Source Material & Processing	Estimated Caffeine (mg/cup)	Key Flavor Profile
Hojicha	Roasted leaves, stems, and twigs	5–10 mg	Toasty, nutty, caramel, smoky
Kukicha	Stems, stalks, and twigs; sometimes roasted	0.5–10 mg	Sweet, creamy, nutty, delicate
Bancha	Mature, later-harvested leaves	10–20 mg	Grassy, mild, slightly astringent
Genmaicha	Green tea (often Bancha) and roasted rice	10–15 mg	Toasty, nutty, savory, hearty

Conclusion

While no green tea is truly and naturally caffeine-free, several varieties are exceptionally low in caffeine, making them perfect alternatives for those with sensitivities or who want a calming evening beverage. Hojicha, Kukicha, Bancha, and Genmaicha all offer unique flavor profiles and significantly less caffeine than their younger-leaf counterparts. By choosing one of these options and adjusting your brewing methods, you can enjoy the delicious taste and many benefits of green tea without the stimulating effects of high caffeine. For a soothing cup that won't keep you awake, explore these milder, flavorful options that prove you don't need a high caffeine count to enjoy a great brew.

Can you decaffeinate tea at home?

Yes, you can partially decaffeinate your tea at home using a quick-rinse method. Since about 80% of a tea's caffeine is released within the first 30 seconds of brewing, you can steep the tea briefly, discard that first infusion, and then brew a second, much lower-caffeine cup with the same leaves. This does result in a milder flavor, but it is an effective way to control your caffeine intake.

For more in-depth information on the factors influencing caffeine content in tea, including processing and brewing, see the detailed analysis by YamamotoYama: https://yamamotoyama.co.jp/en/blogs/column/reading204.

Frequently Asked Questions

No, all true green tea from the Camellia sinensis plant contains some amount of caffeine. For a completely caffeine-free drink with a similar profile, you would need to choose an herbal tea, such as rooibos or mint.

Yes, decaffeinated green tea is not entirely caffeine-free. The decaffeination process removes most, but not all, of the caffeine, with trace amounts typically remaining.

Green tea has significantly less caffeine than coffee. An average cup of green tea contains around 20–50 mg of caffeine, while coffee can have 95–200 mg.

Kukicha (twig tea), especially if roasted, is generally the lowest in caffeine. Its stems and stalks naturally contain minimal caffeine compared to the leaves used in most teas.

Yes, Hojicha is an excellent choice for an evening drink. Its low caffeine content, resulting from the roasting process, makes it less likely to interfere with sleep.

Bancha is consistently lower in caffeine than varieties like Sencha and Matcha because it is made from older, more mature leaves. Its specific caffeine content can still vary based on brewing, but it is reliably a milder option.

Yes, you can use a quick-rinse brewing method to significantly reduce the caffeine in regular green tea. Steep the leaves briefly for 30 seconds, discard the water, then re-steep for your beverage. This removes most of the caffeine but also some flavor.