What has low levels of caffeine? A comprehensive guide

January 6, 2026 •

3 min read

Over 80% of adults worldwide consume caffeine daily. While regular intake is common, many seek to reduce their consumption for better sleep, less anxiety, or simply a healthier routine. This guide answers the question, "What has low levels of caffeine?", providing numerous delicious alternatives for those wanting a gentler energy boost.

Quick Summary

This article explores a variety of low-caffeine beverages and foods, including herbal teas, decaffeinated coffee, white tea, and kombucha. It details their caffeine content, preparation methods, and flavor profiles, offering alternatives for those looking to decrease their caffeine intake.

Key Points

Herbal Teas are Caffeine-Free: Most herbal teas, including chamomile, peppermint, and rooibos, contain no natural caffeine, making them the safest bet for a stimulant-free drink.
Decaf Still Has Caffeine: Products labeled as 'decaf' are not 100% caffeine-free, but they contain significantly lower levels (2-15mg per cup for coffee) after processing removes most of the stimulant.
White Tea is a Mild Option: Minimally processed white tea has a naturally lower caffeine content than black tea, providing a gentle lift rather than a strong jolt.
Kombucha's Caffeine Varies: The caffeine in kombucha is reduced during fermentation, but the final amount can differ by brand and fermentation time, so always check the label.
Brewing Affects Caffeine Levels: You can influence caffeine extraction at home by controlling water temperature, steeping time, and the amount of tea leaves or grounds used.
Hot Chocolate has Low Caffeine: While hot chocolate contains some caffeine from cocoa solids, the amount is minimal (5-15mg per cup), with white hot chocolate being a completely caffeine-free option.

Navigating the World of Low-Caffeine Beverages

For many, reducing caffeine intake can be a challenge, as it's a staple in morning routines. However, numerous flavorful options exist for those who want to cut back without giving up warm, comforting drinks. Understanding the sources of caffeine and the processing methods that reduce it is key to making informed choices.

Herbal Teas: The Zero-Caffeine Winner

Herbal teas are a top answer to "What has low levels of caffeine?" as most are naturally caffeine-free because they are not derived from the Camellia sinensis plant. These infusions of herbs and spices offer various flavors and benefits without any natural caffeine. Popular options include Chamomile for relaxation, Peppermint for digestion, sweet and earthy Rooibos, tart Hibiscus, warming Ginger, and colorful Butterfly Pea Flower tea.

Decaffeinated Coffee and Tea

Decaffeinated beverages are not completely caffeine-free but have significantly reduced levels. Decaf coffee typically contains 2-15mg of caffeine per cup, a substantial drop from regular coffee's 70-140mg. Decaf black and green teas also have much lower caffeine, often under 4mg per cup.

Kombucha: A Fermented Option

Kombucha, a fermented tea, has lower caffeine than the original tea. The fermentation process with SCOBY consumes some caffeine. Caffeine content varies, but an 8oz serving typically has 8-14mg.

Low-Caffeine Teas: White and Green Tea

White and green teas, processed less than black tea, are lower in caffeine, though levels can vary. White tea, made from young leaves, usually has 15-47mg per 8oz cup. Green tea averages 25-45mg per 8oz and contains L-theanine, promoting calm focus.

Hot Chocolate and Cocoa

Hot chocolate contains some caffeine from cocoa solids, usually 5-15mg per cup. White hot chocolate, made with cocoa butter, is caffeine-free.

Comparison of Low-Caffeine and Caffeine-Free Drinks


Beverage Type	Approximate Caffeine Content (per 8oz)	Key Characteristics	Best For
Herbal Tea	0 mg	Infusions of herbs and spices	Complete caffeine avoidance
Decaf Coffee	2–15 mg	Rich flavor with minimal stimulant effect	Coffee taste without the buzz
White Tea	15–47 mg	Delicate, light flavor	Mild stimulation
Green Tea	25–45 mg	Balanced, often grassy or nutty	Calm alertness
Hot Chocolate	5–15 mg	Comforting, chocolatey taste	Evening treat or low-caffeine indulgence
Kombucha	8–14 mg	Tangy, effervescent, probiotic-rich	Gut health with a light boost
Golden Milk	0 mg	Creamy, spiced, dairy-based drink	Soothing, anti-inflammatory benefits

How to Reduce Caffeine When Brewing at Home

To reduce caffeine in regular drinks, adjust brewing parameters. Lower water temperatures and shorter steeping times extract less caffeine. Using fewer tea leaves or coffee grounds also helps. Blending caffeinated drinks with caffeine-free options like herbal tea or chicory can lower overall content. Be aware that cold brewing, while often thought to be lower, can result in higher caffeine depending on the ratio due to longer extraction.

The Importance of Labeling

When choosing low-caffeine options, check labels as regulations vary. In the U.S., 'decaf' means 97% or more caffeine is removed. Reading labels provides the most accurate information.

Conclusion

Numerous flavorful options exist for those seeking low-caffeine drinks, from naturally caffeine-free herbal teas to decaffeinated coffee and teas, as well as white and green teas. Understanding drink types, preparation methods, and label information allows individuals to easily find satisfying low-caffeine beverages that fit their lifestyle and health goals.

For more information on the various decaffeination processes used for coffee and tea, you can consult sources such as the National Coffee Association.

Frequently Asked Questions

Herbal teas, such as chamomile, peppermint, and rooibos, have zero caffeine naturally, as they are not made from the tea plant (Camellia sinensis). Among true teas, white tea generally has the lowest caffeine content, though factors like processing and brewing can cause variation.

Yes, decaf coffee is not completely caffeine-free. The decaffeination process removes most of the caffeine (typically 97% or more), leaving a small residual amount, usually between 2 and 15 milligrams per cup.

Yes, kombucha is generally considered a low-caffeine beverage. Since it's made from fermented tea, the caffeine is partially metabolized during the fermentation process, resulting in a lower final content (8-14mg per 8oz is typical).

Hot chocolate has significantly less caffeine than coffee. A typical cup of hot chocolate contains only 5 to 15 milligrams of caffeine, whereas a regular cup of coffee can have 70 to 140 milligrams.

Yes, you can reduce the caffeine content of your tea by using cooler water and a shorter steeping time. Less caffeine is extracted at lower temperatures and with less contact time between the leaves and water.

Yes, green tea generally has less caffeine than black tea. An 8oz cup of green tea contains approximately 25-45mg of caffeine, while the same amount of black tea can contain 40-70mg.

White hot chocolate is a completely caffeine-free alternative to traditional hot chocolate. It is made from cocoa butter, which contains no caffeine, rather than cocoa solids.