What kind of tea is highest in L-theanine?

January 1, 2026 •

4 min read

Research indicates that shade-grown varieties of green tea, particularly matcha and gyokuro, contain the highest levels of the amino acid L-theanine. The specific farming and processing techniques used for these teas are key to unlocking their elevated L-theanine content and the renowned health benefits that accompany it.

Quick Summary

High-quality matcha is the most potent source of L-theanine, followed by other shade-grown green teas like gyokuro. This is primarily due to controlled growing conditions and, for matcha, consuming the entire leaf.

Key Points

Matcha has the highest L-theanine: Due to its shade-grown cultivation and the consumption of the whole, ground leaf, ceremonial grade matcha provides the most concentrated L-theanine dose.
Shade-growing is key: Teas grown in the shade, like gyokuro and kabusecha, produce more L-theanine and other amino acids compared to sun-grown teas.
Less oxidation means more L-theanine: Green and white teas, which are minimally oxidized, generally retain higher L-theanine levels than highly processed teas like black tea.
L-theanine creates focused relaxation: The calming effect of L-theanine works with tea's caffeine to promote a state of relaxed alertness and enhanced focus without the jitters.
Brew correctly to maximize content: To get the most L-theanine, brew green teas with hot (not boiling) water and for an adequate amount of time. Higher quality, first-flush leaves are also more potent.

The Highest L-theanine Tea is Matcha

While many teas contain L-theanine, no tea offers a higher concentration of this beneficial amino acid than matcha, a finely ground powder of specially grown green tea leaves. The reasons for this exceptional potency lie in two unique aspects of matcha production:

Shade-Grown Cultivation: Tea plants destined for matcha are covered for several weeks before harvest to reduce sunlight exposure. This shading process triggers the tea plant to produce higher levels of chlorophyll and, crucially, amino acids like L-theanine. The extended shading period (often 3-6 weeks) prevents the L-theanine from being converted into catechins, which are responsible for bitterness.
Consuming the Whole Leaf: Unlike traditional loose-leaf teas where you steep the leaves and discard them, matcha is consumed by whisking the powdered tea directly into hot water. This means you ingest 100% of the nutrients from the leaf, leading to a much more concentrated dose of L-theanine and other compounds.

Other Teas High in L-theanine

While matcha is the most concentrated source, several other teas also contain significant amounts of L-theanine. These are also typically green teas grown using similar shade-cultivation methods, demonstrating that agricultural technique is the primary driver for L-theanine accumulation.

Gyokuro

Another premium Japanese green tea, gyokuro, is also shade-grown for up to three weeks before harvest. This process gives it a rich, savory umami flavor and a high L-theanine content, second only to matcha. However, because it is a loose-leaf tea, you only consume the infused L-theanine, not the entire leaf's content.

Kabusecha

Similar to gyokuro but with a shorter shading period (around two weeks), kabusecha still retains a high level of L-theanine. It offers a less intense but still distinct umami flavor profile.

First Flush Teas

Teas harvested in early spring, known as 'first flush,' tend to have higher L-theanine levels than later harvests. This is because the amino acids accumulate in the leaves over the winter, and less sunlight early in the year means less conversion to catechins. This includes teas like first flush darjeeling black tea and silver needle white tea.

Factors Influencing L-theanine Levels

Several factors determine the final L-theanine content of your tea, ranging from cultivation to preparation.

Shade Exposure: The duration and intensity of shading before harvest are the most significant factors. Longer shading increases L-theanine concentration.
Harvest Time: Early spring harvests typically yield higher L-theanine levels.
Oxidation (Processing): Oxidized teas like black and oolong generally have less L-theanine than minimally processed green or white teas.
Brewing Temperature: Using water that is too hot can destroy delicate compounds. For green teas, brewing between 160-180°F (70-80°C) is ideal to preserve L-theanine.
Brewing Time: Longer brewing time increases the extraction of L-theanine from the leaves.
Consumption Method: Drinking the entire powdered leaf, as with matcha, provides a much higher dose than drinking an infusion.

Tea Type Comparison for L-theanine Content


Tea Type	Cultivation	Processing	L-theanine Potency	Notes
Matcha	Shade-grown (3-6 weeks)	Ground into a fine powder	Highest	Whole leaf is consumed, concentrating the amino acid. Ceremonial grade is richest.
Gyokuro	Shade-grown (up to 3 weeks)	Loose-leaf	Very High	High concentration but diluted through infusion; still excellent.
Kabusecha	Shade-grown (approx. 2 weeks)	Loose-leaf	High	Slightly less potent than gyokuro due to less shading.
Sencha	Sun-grown	Loose-leaf	Moderate	Standard green tea, L-theanine content reduced by sun.
White Tea	Minimal processing	Loose-leaf	Moderate to Low	Varies by type; first flush silver needle can be higher.
Black Tea	Oxidized/Fermented	Loose-leaf	Low	Oxidation decreases L-theanine content.

The Relaxing Effect: L-theanine and Caffeine

Many teas high in L-theanine, like matcha, also contain significant amounts of caffeine. L-theanine works synergistically with caffeine to provide a state of focused, calm alertness, counteracting the jitters and crash often associated with coffee. L-theanine promotes alpha brain wave activity, which is linked to a state of relaxed wakefulness and concentration. This makes high L-theanine teas particularly effective for improving focus and reducing stress.

Conclusion: Choosing the Right Tea for Your Needs

If your primary goal is to maximize your L-theanine intake for its relaxing and focusing benefits, high-quality ceremonial grade matcha is the most potent choice due to its cultivation method and the way it's prepared. For those who prefer a steeped loose-leaf tea, gyokuro or kabusecha offer excellent, high-L-theanine alternatives. Beyond the type of tea, remember that brewing technique also plays a role in maximizing the extraction of L-theanine. By understanding these factors, you can make an informed choice to best support your well-being through your tea ritual.

L-theanine: A Unique Functional Amino Acid in Tea (Camellia sinensis L.) and Its Health Benefits

Frequently Asked Questions

Yes, ceremonial grade matcha is made from the youngest, highest-quality leaves of the first harvest. The plants are shade-grown for longer, resulting in a higher concentration of L-theanine compared to culinary grade matcha.

In general, green tea contains more L-theanine than black tea. The oxidation process used to make black tea reduces the L-theanine levels, which is why minimally processed green teas retain more of the amino acid.

No, L-theanine promotes relaxation without inducing drowsiness. When paired with caffeine, as it is in tea, it helps promote a state of alert and focused calmness.

Not all green teas are equally high in L-theanine. Sun-grown green teas like sencha have lower levels because sunlight converts L-theanine into other compounds. The highest levels are found in specialty shade-grown green teas like matcha and gyokuro.

To get the most L-theanine, choose a high-quality shade-grown tea like ceremonial matcha or gyokuro. Brew it with water below boiling point (around 160-180°F), and allow for a sufficient steeping time to extract the compound.

Yes, L-theanine is a key contributor to the umami (savory-sweet) flavor in green tea. A tea with a noticeable umami profile is often a good indicator of high L-theanine content.

While it's possible to add powdered L-theanine supplements to any tea, you should consult a healthcare professional first. Sourcing it naturally from high L-theanine teas is a simple way to incorporate it into your diet.