Which Japanese tea has the least caffeine? Your Complete Guide

December 23, 2025 •

4 min read

While many Japanese green teas provide an energy boost, some varieties contain significantly less than 10mg of caffeine per serving, while others are completely caffeine-free. For those seeking a gentler brew, finding out which Japanese tea has the least caffeine is essential for evening enjoyment or health reasons.

Quick Summary

Roasted hojicha and twig-based kukicha are among the lowest-caffeine green tea options, while barley-based mugicha is naturally caffeine-free. Processing, plant parts, and brewing all influence the final caffeine content.

Key Points

Mugicha is caffeine-free: Brewed from roasted barley, mugicha contains no caffeine and is a popular summer drink.
Hojicha is roasted for low caffeine: The high-temperature roasting process used to make Hojicha significantly reduces its caffeine content, resulting in a warm and smoky flavor.
Kukicha uses low-caffeine stems: Known as "twig tea," kukicha is made primarily from the stems and stalks of the tea plant, which naturally contain less caffeine than leaves.
Genmaicha is diluted with rice: The addition of roasted brown rice dilutes the green tea leaves, lowering the overall caffeine concentration in genmaicha.
Processing and brewing affect caffeine: Factors like roasting, using older leaves or stems, and cold brewing all lead to lower caffeine levels in Japanese teas.

Understanding Caffeine in Japanese Teas

For tea lovers seeking to manage their caffeine intake, exploring the rich world of Japanese teas offers many appealing options. While high-cend teas like matcha and gyokuro are known for their high caffeine content due to specific cultivation methods, several varieties stand out for their exceptionally low caffeine levels. The caffeine content in tea is determined by several factors, including the age of the tea leaves, the parts of the plant used, and the processing methods involved.

Hojicha (Roasted Green Tea)

Hojicha is a roasted Japanese green tea that is a consistent top contender for the lowest caffeine among true green teas. This is primarily due to its unique high-temperature roasting process, which transforms the leaves and significantly reduces their caffeine content. A typical cup of hojicha has less than 10 mg of caffeine. The roasting also gives hojicha a distinctive sweet, smoky, and earthy flavor profile, with a reddish-brown hue that makes it an ideal evening beverage, less likely to interfere with sleep.

Processing: Roasting the leaves and stems reduces caffeine content.
Flavor Profile: Warm, nutty, and smoky, with caramel notes.
Ideal For: Evening, after-meal drink, or for those sensitive to caffeine.

Kukicha (Twig Tea)

Kukicha, meaning "twig tea," is made from the stems, stalks, and twigs separated during the production of sencha or gyokuro. Since caffeine is more concentrated in the tea leaves than in the stems, kukicha is naturally low in caffeine, typically containing around 5–10 mg per cup. This makes it another excellent choice for a calming, low-caffeine drink. High-quality kukicha from gyokuro stems, known as karigane, is particularly prized for its smooth, sweet flavor.

Processing: Made from stems and twigs of the tea plant.
Flavor Profile: Mild, sweet, creamy, and slightly nutty with notes of summer grass.
Ideal For: Any time of day, including evenings, due to low caffeine.

Genmaicha (Brown Rice Tea)

Genmaicha is a blend of green tea leaves (often sencha or bancha) and roasted brown rice. The roasted rice, which is caffeine-free, effectively dilutes the overall caffeine content of the tea. A cup of genmaicha typically has about 10–15 mg of caffeine. It is celebrated for its nutty, comforting, and toasted flavor, which balances the grassy notes of the green tea. Historically an economical tea, it is now a popular choice for its unique taste and low caffeine.

Processing: Blended with roasted brown rice to dilute caffeine.
Flavor Profile: Nutty, toasted, and warm.
Ideal For: Afternoon or early evening enjoyment.

Mugicha (Roasted Barley Tea) and Sobacha (Roasted Buckwheat Tea)

For those seeking a truly caffeine-free option, Mugicha and Sobacha are excellent choices. Both are herbal infusions, or tisanes, made from roasted grains rather than the Camellia sinensis plant.

Mugicha: Made from roasted barley, this beverage has a rich, nutty, and slightly sweet flavor, often described as coffee-like without the bitterness. It is a traditional summer drink in Japan, often served chilled.
Sobacha: Made from roasted buckwheat grains, sobacha offers an earthy and nutty flavor. It is naturally caffeine-free and known for its health benefits.

The Influence of Processing and Brewing

Even with naturally low-caffeine teas, proper brewing techniques can further minimize the caffeine extracted into your cup. Here are some key factors:

Roasting: The high heat of the roasting process, used to create hojicha, significantly reduces caffeine content.
Plant Part: Caffeine is more concentrated in younger tea leaves than in older leaves, stems, or twigs. This is why teas like kukicha and bancha are lower in caffeine than sencha or matcha.
Water Temperature: Using cooler water for brewing extracts less caffeine than hot water. This is particularly relevant for sencha but can also be applied to low-caffeine teas.
Steep Time: Shorter steeping times result in less caffeine extraction. For a low-caffeine brew, a shorter steep time is recommended.
Cold Brewing: Cold brewing is an effective method to extract flavor with much less caffeine, resulting in a smooth, low-stimulant drink.

Comparison of Low-Caffeine Japanese Teas


Tea Type	Caffeine Level (approx. per 8 oz)	Main Ingredients	Flavor Profile	Note
Mugicha	0 mg	Roasted Barley	Nutty, toasted, coffee-like	Naturally caffeine-free; a tisane
Sobacha	0 mg	Roasted Buckwheat	Earthy, nutty, dry	Naturally caffeine-free; a tisane
Hojicha	7–20 mg	Roasted green tea leaves, stems, twigs	Warm, smoky, nutty, sweet	Roasting process reduces caffeine
Kukicha	5–10 mg	Stems, stalks, and twigs	Mild, sweet, creamy, grassy	Made from low-caffeine parts of the plant
Genmaicha	10–15 mg	Green tea and roasted rice	Toasted, nutty, grassy	Roasted rice dilutes caffeine

Conclusion: Finding the Right Low-Caffeine Tea for You

For those wondering which Japanese tea has the least caffeine, the answer depends on whether you seek a truly caffeine-free brew or a low-caffeine green tea. Mugicha and Sobacha offer excellent, naturally caffeine-free alternatives to traditional tea. For a low-caffeine green tea experience, Hojicha is a reliable choice, with its minimal caffeine content resulting from the roasting process. Kukicha, made from the plant's stems, also offers a very low-caffeine brew with a sweet, mild flavor. Genmaicha, a blend with roasted rice, provides a comforting, nutty profile with a reduced caffeine level. By understanding these options, you can easily select a Japanese tea that suits your caffeine sensitivity and flavor preferences, allowing for a relaxing and flavorful experience at any time of day.

Learn more about Hojicha and its processing at the Hojicha Co. website.

Frequently Asked Questions

While both are very low, hojicha typically has less caffeine than kukicha. Kukicha is made from stems, but hojicha's roasting process further reduces caffeine, especially when made from stems and twigs (kukicha hojicha).

Yes, low-caffeine options like hojicha and caffeine-free alternatives like mugicha are generally considered safe for pregnant women in moderation. It is always best to consult a healthcare provider with specific health concerns.

The high-temperature roasting used to make hojicha can cause some caffeine to evaporate, though the main reason for low caffeine is often the use of older leaves and stems that are already lower in caffeine.

Genmaicha has a significantly lower caffeine content than sencha because the roasted brown rice dilutes the green tea leaves. A cup of genmaicha can contain half the caffeine of a regular green tea like sencha.

Yes, mugicha, or roasted barley tea, is versatile and can be enjoyed both hot and cold. In Japan, it is traditionally served chilled during summer months for a refreshing experience.

Kukicha's mild, sweet, and nutty flavor comes from its main ingredient: the stems and twigs of the tea plant. These parts have less astringency and naturally more L-theanine, an amino acid that promotes a sweet taste.

No. Mugicha (barley tea) and sobacha (buckwheat tea) are technically tisanes or herbal infusions, as they are not made from the leaves of the Camellia sinensis plant. This is why they are naturally caffeine-free.