Which teas contain the most caffeine?

January 5, 2026 •

3 min read

While coffee is famous for its caffeine kick, the tea plant, Camellia sinensis, actually contains more caffeine by weight than coffee beans in their natural state. Understanding which teas contain the most caffeine involves a deep dive into the specific type, processing, and brewing method, revealing some surprising facts for tea lovers.

Quick Summary

Matcha, a powdered green tea, generally has the highest caffeine due to whole-leaf consumption. Pu-erh and black teas also offer a significant boost, while brewing practices like temperature and time critically influence the final caffeine level.

Key Points

Matcha is the highest-caffeine tea: Because you consume the entire powdered tea leaf, matcha delivers the most concentrated caffeine boost of any tea.
Black tea is not always king: While high, brewed black tea's caffeine is often surpassed by strong matcha or pu-erh, especially ripe pu-erh varieties.
Brewing method matters most: Water temperature and steeping time are critical; hotter water and longer steeping extract significantly more caffeine from the leaves.
High-grade white tea can be highly caffeinated: Younger buds, which contain high levels of caffeine as a natural defense, can make some premium white teas like Silver Needle surprisingly potent.
Tea caffeine provides a calmer energy: The presence of L-theanine in tea works with caffeine to promote focused relaxation and a sustained energy release, avoiding the typical coffee crash.
Leaf maturity and processing play a role: Younger leaves have more caffeine, while processing methods like oxidation and fermentation also influence the final caffeine content.

The Caffeine Kings: The Most Caffeinated Teas

While black tea is often thought to have the highest caffeine, certain teas and preparation methods result in higher levels. Here's a look at the teas with the most caffeine.

Matcha: The Green Powder Powerhouse

Matcha leads the list. It's a finely ground green tea powder where the entire leaf is consumed, unlike steeped teas. This results in a higher caffeine content, often 70-120 mg per 8-ounce cup, comparable to or exceeding coffee. Growing matcha in the shade increases chlorophyll and caffeine. Matcha also contains L-theanine, an amino acid that moderates caffeine for calm alertness without jitters.

Pu-erh Tea: Aged and Energizing

Pu-erh, a fermented Chinese tea, is another high-caffeine option, with 30-100 mg per 8-ounce cup depending on whether it's raw (sheng) or ripe (shou) and its age. Some studies suggest ripe pu-erh may have more caffeine due to fermentation. Pu-erh provides a smoother energy release than coffee.

Black Tea: The Classic Contender

Black Tea, being highly oxidized, is traditionally high in caffeine among steeped teas, containing about 40-70 mg per 8-ounce cup. Varieties like Assam and Darjeeling are known for higher levels. Its higher oxidation and hotter brewing temperature allow for efficient caffeine extraction.

Oolong Tea: The Balanced Brew

Oolong tea, partially oxidized, falls between black and green tea in caffeine content, typically 30-50 mg per cup. More oxidized oolongs tend to have higher caffeine.

Factors That Influence Tea Caffeine Content

Several factors beyond tea type impact caffeine levels:

Plant Cultivar and Leaf Maturity

Cultivar: Camellia assamica generally has slightly more caffeine than Camellia sinensis sinensis.
Leaf Maturity: Younger leaves and buds have higher caffeine, a natural defense mechanism. Teas made from young buds, like some white teas or first-flush Darjeeling, can be surprisingly caffeinated.

Processing Method

Oxidation and Fermentation: More processed teas like black and pu-erh allow for better caffeine extraction. Matcha's powder form results in consuming all the caffeine in the leaf.
Leaf Form: Teabags with broken leaves (fannings) release caffeine faster than whole-leaf teas due to increased surface area.

Brewing Technique

Water Temperature: Hotter water extracts more caffeine. Black tea brewed with boiling water extracts more than green tea brewed at a lower temperature.
Steeping Time: Longer steeping releases more caffeine.

How Tea Caffeine Compares to Coffee

While coffee (95-165 mg per 8-oz cup) often has more caffeine than most brewed teas, strong matcha can be comparable. The key difference is the presence of L-theanine in tea, which provides a smoother, sustained energy boost and focused relaxation, unlike coffee's potential for rapid spikes and crashes.

Tea Caffeine Content Comparison


Tea Type	Typical Caffeine Content (mg per 8oz cup)	Key Characteristics
Matcha	70–120+	Ground green tea leaves, highest content, sustained energy due to L-theanine
Pu-erh	30–100+	Fermented dark tea, ranges widely based on age and type, can offer a strong boost
Black Tea	40–70	Fully oxidized leaves, robust flavor, popular for morning energy
Oolong Tea	30–50	Partially oxidized, variable depending on processing, middle-of-the-road caffeine
Green Tea	20–45	Lightly processed, lower temperature brew, contains L-theanine
White Tea	15–40	Minimally processed young leaves and buds, can vary widely; some types surprisingly high
Herbal Tea	0	Not from Camellia sinensis, naturally caffeine-free (e.g., chamomile, rooibos)

Conclusion

Matcha typically has the highest caffeine due to consuming the whole leaf, but specific black and pu-erh teas also offer significant amounts. Caffeine content is influenced by cultivar, processing, and especially brewing methods like water temperature and steep time. Adjusting these factors allows you to customize the caffeine level in your tea for a desired effect, from a gentle lift to sustained focus.

For more technical information on caffeine's effects and occurrence in plants, consult authoritative resources(https://www.ncbi.nlm.nih.gov/books/NBK507027/).

Frequently Asked Questions

Matcha, a powdered green tea, has the highest caffeine content. Because you consume the entire ground leaf rather than just an infusion, a single serving delivers a potent and concentrated amount of caffeine.

Among traditional brewed teas, black tea generally contains the most caffeine due to its full oxidation process and typical hot brewing method. However, its average range (40-70mg) is often lower than matcha and sometimes certain pu-erh teas.

Yes, as a general rule, green tea contains less caffeine than black tea, typically ranging from 20-45 mg per cup. This is due to its minimal oxidation and being brewed at a lower temperature, which extracts less caffeine.

The most significant factors are water temperature and steeping time. Using hotter water and steeping for longer will extract more caffeine. The form of the leaf (whole vs. broken) also matters, as does the tea type.

Yes, the effect is often different. Tea contains L-theanine, which promotes a state of calm alertness and a smoother, more sustained energy boost. Coffee's caffeine, without L-theanine, can lead to a more rapid spike and crash.

Yes, true herbal teas, or 'tisanes,' are not made from the Camellia sinensis plant and are naturally caffeine-free. Examples include chamomile, peppermint, and rooibos.

Decaffeinated teas are not completely caffeine-free, but they contain very small, trace amounts—typically less than 4 mg per cup—after most of the caffeine has been removed through a specialized process.

Yes, you can control the caffeine by adjusting your brewing process. To reduce it, use a shorter steep time and slightly cooler water. To maximize it, use hotter water and a longer steep.