Which green tea has the lowest amount of caffeine?

January 2, 2026 •

4 min read

While all true green tea contains some caffeine, the amount varies significantly based on the plant parts used, processing methods, and growing conditions. For those seeking a milder brew, knowing which green tea has the lowest amount of caffeine is key to avoiding overstimulation and finding a perfect, calming cup.

Quick Summary

Several green teas, including roasted varieties and those made from stems or older leaves, naturally have a much lower caffeine content than others. Understanding the processing differences and brewing methods can help minimize caffeine intake effectively.

Key Points

Hojicha is roasted: The roasting process reduces the caffeine content of Hojicha, making it one of the lowest-caffeine green teas.
Kukicha is made from stems: This "twig tea" uses stems and twigs instead of leaves, resulting in a naturally lower caffeine brew.
Genmaicha dilutes caffeine: Blended with toasted rice, Genmaicha has a diluted caffeine concentration compared to other green teas.
Mature leaves have less caffeine: Teas made from older, more mature leaves, such as Bancha, are naturally lower in caffeine than those made from younger leaves.
Adjust brewing for less caffeine: Using cooler water and shorter steeping times can reduce the amount of caffeine extracted from any green tea.
Decaf green tea is an option: For those who need to minimize caffeine completely, commercially decaffeinated green teas contain only trace amounts.

The Lowest Caffeine Green Teas

For individuals with caffeine sensitivity or those who simply prefer a milder tea, not all green teas are created equal. The most popular contenders for the lowest caffeine crown are Hojicha and Kukicha, though others also offer a lighter touch. Their reduced caffeine levels stem from unique processing and harvesting techniques.

Hojicha: The Roasted Low-Caff

Hojicha is a Japanese green tea distinguished by its roasting process. It is created by roasting mature bancha or sencha leaves and stems over high heat, which gives the tea a distinct reddish-brown color and a warm, nutty, and smoky aroma. The roasting process naturally reduces the tea's caffeine content significantly, often leaving it with just 5-8 mg per 8-oz cup. This makes Hojicha a perfect evening tea or a gentle alternative to coffee for those seeking a warm, comforting flavor.

Kukicha: The "Twig Tea"

Also known as 'twig tea' or 'bōcha', Kukicha is made from the stems, stalks, and twigs of the Camellia sinensis plant rather than the leaves. Since caffeine is more concentrated in the plant's leaves and buds, the use of stems results in a tea with a minimal amount of caffeine, typically around 5-10 mg per cup. Kukicha offers a mild, slightly nutty, and creamy flavor profile and can be steeped multiple times. A variant called Kukicha Karigane, made from shaded tea plants, may have slightly higher caffeine but is still relatively low.

Genmaicha: The Toasted Rice Blend

Genmaicha is a blend of green tea leaves (often bancha or sencha) and toasted brown rice. The addition of rice, which contains no caffeine, dilutes the total caffeine content of the brew. This provides a mild, nutty, and comforting flavor with a much lower caffeine kick compared to pure leaf green tea, containing around 10-15 mg per cup. It is a popular and gentle tea that can be enjoyed throughout the day or with a meal.

Key Factors Affecting Caffeine Levels

Beyond the variety, several other factors influence the final caffeine level in your cup of green tea. Understanding these can help you better manage your intake.

Leaf Maturity: Younger leaves and buds, used for premium teas like Gyokuro and Matcha, contain higher concentrations of caffeine. Older, more mature leaves, like those used for Bancha, contain significantly less.
Growing Conditions: Shade-grown teas, such as Matcha and Gyokuro, have a higher caffeine content. Shading the tea plants prompts them to produce more chlorophyll and caffeine to compensate for less sunlight. Unshaded teas naturally contain less caffeine.
Processing Methods: Roasting, as seen with Hojicha, reduces caffeine levels. Decaffeinated teas undergo a process to remove most, but not all, of the caffeine.
Brewing Temperature: Higher water temperatures extract more caffeine from the leaves. Brewing with cooler water, typically below 180°F (82°C) for green tea, will result in less caffeine in your cup.
Steeping Time: The longer the leaves steep, the more caffeine is extracted. Shorter steeping times produce a lower-caffeine brew.

Green Tea Caffeine Comparison Table


Type of Green Tea	Typical Caffeine (8 oz cup)	Key Characteristics	Sources
Hojicha	5-8 mg	Roasted leaves and stems; smoky, nutty flavor.
Kukicha	5-10 mg	Stems and twigs; mild, nutty, creamy.	,
Genmaicha	10-15 mg	Green tea with toasted brown rice; nutty, toasty flavor.	,
Bancha	20-30 mg	Older, mature leaves; earthy, less astringent.
Sencha	20-30 mg	Most common green tea; grassy, moderately caffeinated.
Gyokuro	40-60 mg	Shade-grown, premium; rich umami flavor, high caffeine.
Matcha	30-88 mg+	Shade-grown powder; very high caffeine, consumed whole.	,

Practical Tips for Lowering Your Caffeine Intake

If you love a specific green tea but want to lower its caffeine, here are a few simple tricks you can use.

Use a Cooler Water Temperature: Instead of using boiling water, brew your green tea with water that has cooled for a few minutes. Aim for 170-175°F (76-79°C) to extract flavor without as much caffeine.
Shorten the Steep Time: A shorter infusion time means less caffeine seeps into the water. Try steeping for 60-90 seconds instead of the usual 3-5 minutes.
Use Less Tea: A higher tea-to-water ratio increases caffeine concentration. Using a slightly smaller amount of leaves per cup can help reduce the final caffeine content.
Try Cold Brewing: Cold-brewing green tea extracts significantly less caffeine while still yielding a flavorful brew. Simply add tea leaves to cold water and refrigerate for several hours.

Conclusion

For those wondering which green tea has the lowest amount of caffeine, the clear winners are Hojicha and Kukicha, both of which contain minimal caffeine due to their unique processing or composition. Genmaicha is another excellent low-caffeine option. Choosing these varieties, along with mindful brewing techniques like using cooler water and shorter steep times, allows you to enjoy the mild flavors and benefits of green tea with very little stimulating effect. By understanding these factors, you can find the perfect green tea for any time of day, catering to your specific caffeine needs.

For further reading on the effects of caffeine, explore information from reliable health organizations like Healthline.

Frequently Asked Questions

No, all true green tea, made from the Camellia sinensis plant, contains some level of caffeine. Only herbal teas, or tisanes, are naturally caffeine-free. Commercially decaffeinated green tea is an option, but it will still contain trace amounts.

Both Hojicha and Kukicha are excellent low-caffeine options, typically containing 5-10 mg per cup. The precise amount can vary by brand and preparation, but both are significantly lower in caffeine than standard green teas.

Yes, cold brewing extracts less caffeine from the leaves compared to hot brewing with boiling water. This is an effective way to lower the caffeine content of your favorite green tea.

Due to its minimal caffeine content, low-caffeine green tea like Hojicha is generally considered safer for children and pregnant women than higher-caffeine options. However, it is always recommended to consult with a doctor, especially for pregnant or breastfeeding women.

Shading tea plants prompts them to produce higher levels of chlorophyll and caffeine to compensate for the reduced sunlight. This is why teas like Gyokuro and Matcha, which are shade-grown, are higher in caffeine.

Yes, steeping time directly impacts caffeine extraction. The longer you steep the tea, the more caffeine will be released into the water. For a lower caffeine cup, steep for a shorter duration.

No, decaffeinated green tea is not 100% caffeine-free. While the decaffeination process removes most of the caffeine, trace amounts will still remain. Always check the packaging for specific content details.