What is the healthiest tea to get? An expert nutrition guide

October 13, 2025 •

3 min read

Tea is the second most consumed beverage in the world, next only to water. When considering what is the healthiest tea to get, the answer depends on your specific health goals, as various types offer unique nutritional benefits and different antioxidant profiles.

Quick Summary

Explore different tea varieties and their unique health advantages, from green tea's powerful antioxidants to herbal teas' calming properties. Discover how to select the best brew to support your wellness goals.

Key Points

Green tea: Touted as the healthiest due to high levels of potent antioxidants, particularly EGCG, which supports heart and brain health.
Matcha: A more concentrated form of green tea with significantly higher antioxidant and caffeine levels for an extra health boost.
Herbal teas: These infusions, like chamomile and ginger, are naturally caffeine-free and offer targeted benefits for relaxation, digestion, and more.
Black tea: A good source of antioxidants like theaflavins, promoting heart health and gut wellness.
Quality matters: To maximize health benefits, choose high-quality loose-leaf teas and avoid excessive sugar or other additives.

Beyond water, tea is one of the most widely consumed beverages globally, cherished for its flavor and extensive health benefits. When exploring what is the healthiest tea to get, the answer is not a single brew but a variety of options, each with unique properties depending on the type of tea plant and processing method. True teas, such as green, black, white, and oolong, come from the Camellia sinensis plant, while herbal teas are infusions made from other plants. The key to maximizing benefits is to choose high-quality, loose-leaf teas and avoid added sugars.

The Top Contenders: An Overview

Green Tea: The Antioxidant Powerhouse

Often hailed as one of the healthiest teas, green tea is rich in catechins, potent antioxidants like epigallocatechin gallate (EGCG). Its processing helps preserve these beneficial compounds, contributing to various health advantages. Green tea consumption is linked to improved cardiovascular health, lower blood pressure, and reduced LDL cholesterol. The presence of L-theanine in green tea works with caffeine to enhance brain function and focus. Studies also suggest potential benefits for weight management and anti-cancer properties.

Matcha, a powdered form of green tea, offers a more concentrated dose of nutrients, including higher levels of caffeine, L-theanine, and EGCG, due to the consumption of the entire leaf.

Black Tea: Robust Flavor, Heart Health

Black tea, which undergoes more oxidation than green tea, contains different flavonoids like theaflavins and thearubigins, contributing to its antioxidant power. Drinking black tea is associated with a reduced risk of heart disease and stroke, potentially lowering blood pressure and cholesterol. Its higher caffeine content can improve mental alertness, and its polyphenols may support gut health.

White Tea: The Gentle Brew

White tea is minimally processed, preserving its delicate flavor and a high concentration of antioxidants. These antioxidants and anti-inflammatory properties may protect skin cells and support heart health. White tea generally has the lowest caffeine content among true teas, suitable for those sensitive to stimulants.

Oolong Tea: The Best of Both Worlds

Partially oxidized oolong tea offers a combination of benefits. Its polyphenols and moderate caffeine may aid metabolism and fat-burning. Like green tea, oolong contains L-theanine for mental clarity. Its antioxidants and minerals also contribute to heart health and reduced inflammation.

Herbal Teas: Healing by Infusion

Herbal teas are caffeine-free infusions from plants other than Camellia sinensis, known for their therapeutic properties. Chamomile is popular for relaxation and promoting sleep. Ginger tea can help with nausea and digestion, possessing anti-inflammatory properties. Peppermint tea soothes upset stomachs and freshens breath. Hibiscus tea is rich in antioxidants and may help lower blood pressure. Rooibos tea, a caffeine-free option, contains antioxidants like aspalathin and nothofagin and may assist with allergies.

Choosing Your Brew: A Comparison

To help you decide what is the healthiest tea for your needs, here is a comparison of some of the most popular and beneficial options:


Tea Type	Primary Health Benefits	Caffeine Content	Key Antioxidants
Green Tea	Heart health, brain function, anti-cancer properties	Moderate (~33 mg/cup)	Catechins (EGCG)
Matcha	Enhanced energy, concentration, higher antioxidant dose	High (~38-88 mg/cup)	Catechins (EGCG)
Black Tea	Heart health, stroke risk reduction, gut health	High (~47 mg/cup)	Theaflavins, Thearubigins
White Tea	Anti-aging, skin health, high antioxidant content	Low (~6-55 mg/cup)	Catechins
Oolong Tea	Metabolism boost, mental clarity, heart health	Moderate (~38 mg/cup)	Catechins, Flavonoids
Chamomile Tea	Relaxation, anxiety reduction, improved sleep	None	Apigenin
Ginger Tea	Aids digestion, reduces nausea, anti-inflammatory	None	Gingerol, Shogaols
Hibiscus Tea	Lowers blood pressure, high in antioxidants	None	Anthocyanins, Vitamin C

Conclusion: The Best Tea is the One You Enjoy

Ultimately, the healthiest tea for you is the one you enjoy consistently and unsweetened. While green tea is often cited as the top choice due to its high concentration of EGCG, other teas offer potent health benefits that may be better suited to your specific needs. The variety of options means you can choose a brew for any time of day, whether you need a morning energy boost from black tea, an afternoon pick-me-up from oolong, or a calming evening wind-down with a cup of chamomile. By incorporating different types of tea into your routine, you can tap into a wide array of health-promoting compounds. Remember to opt for loose-leaf teas when possible to get the most nutrients.

Frequently Asked Questions

Green tea is often cited as one of the healthiest teas due to its high concentration of catechins, especially EGCG, which offer significant antioxidant and anti-inflammatory benefits. However, the 'best' tea depends on individual health goals and taste preferences.

Both green and black teas, derived from the same plant, are rich in antioxidants. Green tea contains higher levels of catechins, while black tea contains different flavonoids called theaflavins and thearubigins. The best choice depends on whether you prefer the antioxidant profile and benefits of one over the other.

Chamomile tea is widely recommended for sleep and relaxation. Its antioxidant, apigenin, binds to specific receptors in the brain to help reduce anxiety and promote calmness, without containing any caffeine.

Herbal teas, like chamomile, ginger, and peppermint, are naturally caffeine-free. Among true teas, white tea typically has the lowest caffeine content.

As the least processed tea, white tea has a very high antioxidant content, which helps protect cells from damage. It's also known for promoting healthy skin and its low caffeine content.

Yes, unsweetened tea is healthier. Adding sugar can negate many of the health benefits and add unnecessary calories. To get the most from your tea, consume it without sweeteners.

Some teas, particularly green tea and oolong, have been shown in studies to offer modest support for weight management by boosting metabolism. However, tea alone cannot cause significant weight loss and should be part of a balanced diet and exercise routine.