What Has the Lowest Caffeine? A Complete Guide to Low-Caffeine Drinks

January 14, 2026 •

3 min read

According to the European Food Information Council, decaffeinated coffee can contain as little as 2mg of caffeine per 200ml serving, significantly lower than regular coffee. But for those seeking an even gentler option, or avoiding stimulants entirely, the question arises: what has the lowest caffeine? The answer extends far beyond decaf, into a world of naturally caffeine-free herbal infusions and carefully processed true teas.

Quick Summary

This guide examines beverages with the lowest caffeine content, ranging from naturally caffeine-free herbal teas to minimal-caffeine decaf products and white tea. It also discusses how processing and brewing techniques influence the final caffeine levels in your cup.

Key Points

Herbal Teas: Infusions like rooibos, chamomile, and peppermint are naturally and completely caffeine-free.
Decaf is Not Zero: Both decaf coffee and decaf tea contain trace amounts of caffeine, typically between 2-15 mg and 2-5 mg per cup, respectively.
White Tea: Among all true teas derived from the Camellia sinensis plant, white tea has the lowest caffeine content, averaging 15-20 mg per cup.
Control the Caffeine: You can reduce the caffeine content of true tea by using shorter steeping times, cooler water, or fewer tea leaves.
Matcha is High: Though a green tea, matcha contains higher caffeine levels because you consume the entire powdered leaf, not just the infusion.
Rooibos is Ideal: As a naturally caffeine-free tea with a pleasant flavor, rooibos is an excellent option for any time of day.
Alternative Beverages: Chicory root coffee provides a coffee-like flavor without any caffeine, while golden milk is another popular zero-caffeine choice.

The Zero-Caffeine Winners: Herbal Infusions

For those who need to eliminate caffeine completely, herbal infusions—or tisanes—are the undisputed champion. Unlike true teas, which are made from the Camellia sinensis plant, herbal teas are made from a variety of other herbs, fruits, and spices. This means they are naturally, 100% caffeine-free.

Popular Naturally Caffeine-Free Teas

Rooibos Tea: Also known as 'red bush,' this tea from South Africa is naturally caffeine-free and low in tannins, so it won't get bitter even with a long steep time.
Chamomile Tea: A popular choice for its calming properties, often used as a sleep aid.
Peppermint Tea: Known for its refreshing, invigorating flavor and potential to aid digestion.
Ginger Tea: A spiced tea celebrated for its anti-inflammatory properties.
Fruit Infusions: Tisanes made from berries or citrus are also naturally free of caffeine.

Not Quite Zero: Decaffeinated Coffee and Tea

Despite their name, 'decaf' beverages are not entirely caffeine-free. The decaffeination process typically removes at least 97% of the caffeine, but trace amounts always remain.

Decaf Coffee: A standard 8-ounce cup of decaf coffee typically contains between 2 and 15 mg of caffeine, depending on the brewing method and brand. Some methods, like the Swiss Water® Process, are certified to remove 99.9% of the caffeine, resulting in very minimal residual amounts.

Decaf Tea: Decaffeinated versions of black and green tea also contain residual caffeine, generally ranging from 2 to 5 mg per cup. This is notably less than decaf coffee.

The Low-Caffeine True Teas

If you prefer the flavor of traditional tea but still want to minimize caffeine, certain types derived from the Camellia sinensis plant have naturally lower levels due to processing and harvesting methods.

White Tea: The least processed of all true teas, white tea contains the lowest caffeine, typically around 15-20 mg per 8-ounce cup. It is made from young tea buds and leaves, often harvested in the spring when caffeine levels are lower.
Green Tea: Generally considered a low-caffeine option, an 8-ounce cup contains 20-45 mg of caffeine. It is not oxidized, and is often brewed with cooler water, which extracts less caffeine. An important exception is matcha, a powdered green tea where the entire leaf is consumed, resulting in significantly higher caffeine levels.

Factors Influencing Caffeine Levels

The final amount of caffeine in your beverage isn't just determined by the type of bean or leaf; preparation plays a crucial role.

Water Temperature: Hotter water extracts more caffeine. That’s why brewing black tea with boiling water results in more caffeine than brewing green tea with cooler water.
Brewing/Steeping Time: The longer the tea leaves or coffee grounds are in contact with water, the more caffeine is extracted. A shorter steep or brew time can significantly lower the caffeine content of your drink.
Amount of Leaf/Ground: Using less material per cup will naturally reduce the caffeine concentration.

Caffeine Content Comparison Table


Drink Type	Average Caffeine per 8oz (237ml)	Notes
Herbal Tea	0 mg	Naturally caffeine-free infusions.
Decaf Tea	2-5 mg	Trace amounts remain after decaffeination.
Decaf Coffee	2-15 mg	Trace amounts remain after decaffeination.
White Tea	15-20 mg	Lowest among true teas due to minimal processing.
Green Tea	20-45 mg	Moderate caffeine, but matcha is higher.
Black Tea	40-70 mg	Higher due to oxidation and hot brewing.
Regular Coffee	95-165 mg	High caffeine, varies based on brewing and roast.

Conclusion

For those asking what has the lowest caffeine, the clearest answer is a naturally caffeine-free herbal infusion like rooibos, chamomile, or peppermint. If you still want the flavor of coffee or tea, decaffeinated options offer very low levels, but not zero. White tea is the best option among true teas, providing flavor with minimal stimulation. Ultimately, your choice depends on whether you need zero caffeine or are just looking to reduce your intake. For specific health concerns, it's always best to consult with a medical professional. For more information on healthier alternatives, Healthline offers an excellent overview of coffee alternatives.

Frequently Asked Questions

No, decaf coffee is not completely caffeine-free. The decaffeination process typically removes at least 97% of the caffeine, but a small amount, generally 2-15 mg per cup, remains.

Green tea generally has less caffeine than black tea. While the exact amounts can vary, an average cup of green tea contains 20-45 mg of caffeine, compared to 40-70 mg in a cup of black tea.

Yes, true herbal teas, or tisanes, are naturally caffeine-free because they are not made from the Camellia sinensis plant. However, it's always wise to check the ingredients of pre-packaged blends, as some might mix herbs with actual tea leaves.

You can reduce the caffeine in your tea by brewing it with cooler water and for a shorter amount of time. Steeping the tea leaves for a shorter period extracts less caffeine.

Yes, rooibos tea is an excellent option because it is naturally and completely caffeine-free. It's a great alternative to traditional tea, offering a similar ritual without any stimulating effects.

White tea is the lowest in caffeine among true teas, with an average of 15-20 mg per 8-ounce cup. The amount is lower due to the minimal processing of its young leaves.

Chicory root coffee is a popular, completely caffeine-free coffee alternative. It is roasted, ground, and brewed similarly to coffee but is made from chicory root instead of beans.