What Kind of Tea Has Energy? Your Guide to a Natural Boost

January 9, 2026 •

5 min read

According to a meta-analysis cited by the National Institutes of Health, tea is the second most widely consumed beverage globally, following only water. While coffee offers a quick jolt, tea is celebrated for providing a more balanced lift. Many wonder what kind of tea has energy that is both clean and sustained, without the typical crash associated with other caffeinated drinks.

Quick Summary

Several tea types, primarily black, green, and matcha, provide energy through a mix of caffeine and L-theanine. This combination promotes a state of calm alertness, unlike the jittery feeling from many energy drinks. Caffeine-free herbal options, such as ginseng, also offer invigorating properties for a natural lift.

Key Points

Caffeinated Teas: Black tea, green tea, and matcha contain caffeine, with black tea generally having the most and green tea the least among traditional teas from the Camellia sinensis plant.
L-Theanine Effect: The amino acid L-theanine, abundant in green tea and matcha, provides a 'calm alertness' that counters caffeine's jittery effects, promoting better focus.
Matcha Potency: Since you consume the entire powdered leaf, matcha delivers a highly concentrated dose of caffeine and antioxidants for a strong, focused energy boost.
Caffeine-Free Options: Herbal teas like ginseng, licorice root, and peppermint can offer energizing benefits without caffeine by supporting adrenal function or sharpening mental clarity.
Yerba Mate's Kick: A traditional South American beverage, yerba mate contains a powerful blend of caffeine and other compounds for a strong, invigorating effect.
Brewing Control: Steeping time and water temperature can significantly influence the final caffeine content and flavor profile of your cup.

Caffeinated Teas: The Energy Powerhouses

Teas made from the Camellia sinensis plant contain varying levels of caffeine, and their processing determines the final product and its energetic effect. The addition of the amino acid L-theanine, particularly in green teas, is key to providing a smoother energy curve compared to coffee.

Black Tea

Known for its robust flavor, black tea is the most common variety consumed in Western countries. It undergoes a full oxidation process, which contributes to its higher caffeine content compared to other traditional teas. An average 8-ounce cup of black tea contains approximately 40 to 70 mg of caffeine, providing a moderate and noticeable boost.

Matcha

Matcha is a powdered green tea that is unique because you consume the entire tea leaf, not just the brewed water. This makes it an antioxidant and caffeine powerhouse, with a typical serving offering 60 to 80 mg of caffeine. Critically, matcha contains a high concentration of L-theanine, which works synergistically with caffeine to promote a state of "calm alertness". Japanese samurais reportedly drank it for focused energy before battle.

Green Tea

Green tea is less processed than black tea and offers a gentler, more moderate dose of caffeine, typically ranging from 20 to 45 mg per 8-ounce cup. Like matcha, it contains L-theanine, which provides a relaxing effect that counteracts the jittery side effects of caffeine. This makes it an ideal choice for a consistent, non-overwhelming energy lift throughout the day.

Oolong Tea

Falling between green and black tea in terms of oxidation, oolong tea has a moderate caffeine content, generally between 30 and 60 mg per cup. The exact amount depends on the specific variety and processing. Oolong offers a balanced flavor profile and a smooth energy boost that is less intense than black tea but more prominent than many green teas.

Yerba Mate

Originating from South America, yerba mate comes from the leaves of the Ilex paraguariensis plant and is a powerful, naturally caffeinated beverage. Its caffeine content can be high, sometimes rivaling coffee depending on the preparation method, and it is known for providing an invigorating lift that improves physical and mental performance. Yerba mate also contains other stimulating compounds like theobromine.

Caffeine-Free Herbal Teas for an Indirect Energy Boost

For those sensitive to caffeine, or who need an afternoon lift that won't disrupt sleep, several herbal teas offer energizing properties without stimulants. They work by invigorating the senses, supporting mood, or helping the body manage stress.

Ginseng Tea

Used for centuries in traditional medicine, ginseng tea is known for its ability to help the body combat mental fatigue and stress. It is often associated with improved cognitive function and a general sense of invigoration, making it a popular choice for a caffeine-free boost.

Licorice Root Tea

This tea has been shown to support the adrenal glands, which are responsible for secreting stress-related hormones. By helping to balance these glands, licorice root can improve stamina and overall energy levels. However, it should be consumed in moderation due to potential side effects from excessive intake.

Peppermint Tea

Peppermint's invigorating aroma and refreshing taste can help clear the mind and sharpen focus. While it contains no caffeine, the stimulating effect on the senses can help you feel more alert and mentally refreshed, making it perfect for an afternoon pick-me-up.

Comparison of Energizing Teas


Tea Type	Primary Stimulant	Average Caffeine (mg/8oz)	Key Effect	Notes
Black Tea	Caffeine	40-70	Noticeable energy boost	Higher in caffeine due to oxidation.
Matcha	Caffeine, L-theanine	60-80	Calm, focused energy	Consumes the whole leaf; highest caffeine green tea.
Green Tea	Caffeine, L-theanine	20-45	Gentle, consistent energy	Less caffeine than black tea; reduces jitters.
Oolong Tea	Caffeine	30-60	Moderate, balanced lift	Sits between black and green tea in oxidation.
Yerba Mate	Caffeine, Theobromine	60-135	Strong invigorating effect	Varies widely by brewing method and type.
Ginseng Tea	None	0	Combats mental fatigue	Herbal; promotes cognitive function.
Licorice Root Tea	None	0	Supports adrenal glands	Herbal; helps improve stamina.
Peppermint Tea	None	0	Enhances mental alertness	Herbal; works through aroma and taste.

The Role of L-Theanine in Tea

One of the most important aspects of caffeinated tea, especially green and matcha, is the presence of L-theanine. This unique amino acid has a relaxing, calming effect that can mitigate the negative side effects of caffeine, such as anxiety and jitters. When paired with caffeine, L-theanine creates a synergy that enhances focus and cognitive function without the nervous energy spike. This is a major reason why many people prefer tea over coffee for a smoother, more sustained energy boost.

Selecting the Right Tea for Your Energy Needs

Choosing the right tea depends on your personal sensitivity to caffeine and the type of energy you seek. If you're looking for a strong, clear-headed lift, matcha or yerba mate might be the best choice. For a more moderate, calming, and focused energy, green tea is an excellent option. If you need a powerful morning kick and prefer the bold flavor, black tea is a reliable go-to. For those avoiding caffeine, herbal teas like ginseng or peppermint can offer an energizing pick-me-up through other mechanisms, supporting mental clarity or combating stress.

Conclusion

From the potent, focused energy of matcha to the gentle lift of green tea and the caffeine-free invigoration of ginseng, there is a tea for every energy need. The unique combination of caffeine and L-theanine in many traditional teas offers a balanced boost that avoids the crash of other stimulants, making tea a healthier and more sustainable choice for many. Whether you are starting your day or need an afternoon pick-me-up, understanding what kind of tea has energy that aligns with your desired effect can help you harness the power of this ancient beverage effectively.

How to Brew the Best Energy Tea

Steeping Time Matters: To maximize caffeine extraction, steep your tea for a longer duration. For black tea, 3-5 minutes is typical, while green tea benefits from a shorter 2-4 minute steep to prevent bitterness.
Water Temperature: Hotter water extracts more caffeine. Use boiling water for black tea, but cooler water (around 175°F/80°C) for green and matcha to preserve delicate flavors.
Powder vs. Leaves: Because you consume the whole leaf, matcha provides a more concentrated and potent dose of energy compared to brewed loose-leaf or bagged tea.

For more detailed information on the benefits and risks of tea consumption, explore the extensive literature reviewed by the National Institutes of Health.

Frequently Asked Questions

Among traditional teas, black tea generally has the highest caffeine content. However, matcha can provide a very high dose of caffeine due to consuming the entire powdered leaf, and yerba mate often contains more caffeine than traditional teas, sometimes comparable to coffee.

Yes, the energy from tea is often described as a 'calm alertness' because of the L-theanine it contains, which counteracts the jitteriness of caffeine. Coffee typically provides a more intense energy spike followed by a crash, while tea offers a smoother, more sustained lift.

Yes, certain herbal teas can boost your energy without caffeine. Ginseng is known for combating mental fatigue, while peppermint provides a refreshing, clarifying effect. Licorice root can also support your adrenal glands, which helps with stamina.

Matcha provides sustained energy because its high L-theanine content slows the release of caffeine into the bloodstream. This prevents the rapid spike and subsequent crash often experienced with coffee and other energy drinks.

Yes, the longer you steep tea leaves, the more caffeine is released into the water. For a stronger energy boost, you can increase the steeping time. For a milder effect, reduce the steeping time.

White tea is minimally processed and generally contains less caffeine than other teas, though the amount can vary. While it does contain caffeine, it typically offers a gentler lift than black, green, or matcha teas.

For most people, drinking tea is safe. However, excessive caffeine intake from any source can cause insomnia, anxiety, and digestive issues. Individuals with iron-deficiency anemia should drink tea between meals, as tannins can interfere with iron absorption.