Which type of green tea has the least caffeine?

November 14, 2025 •

3 min read

An estimated 30 to 50 milligrams of caffeine is found in an average 8-ounce cup of green tea, but some varieties contain far less. For those seeking a gentler brew, knowing which type of green tea has the least caffeine is essential to make an informed choice and avoid unwanted jitters or sleep disturbances.

Quick Summary

The lowest caffeine green teas are Hojicha and Kukicha, thanks to their unique processing and use of mature leaves or stems. Factors like leaf age, roasting, and blending with other ingredients significantly impact caffeine levels. Brewing techniques can also further reduce the caffeine content of your favorite green teas.

Key Points

Hojicha is the lowest: Roasted green teas like Hojicha have the least caffeine due to heat reduction and being made from older leaves and stems.
Kukicha is exceptionally low: Known as 'twig tea', Kukicha uses stems and stalks with naturally less caffeine than the tea leaves, making it a mild option.
Genmaicha dilutes caffeine: Blending green tea with caffeine-free toasted rice dilutes the overall caffeine content, offering a nutty flavor profile.
Older leaves mean less caffeine: Green teas made from more mature leaves harvested later in the season, such as Bancha, are naturally lower in caffeine.
Brewing methods matter: Using cooler water, shorter steeping times, and steeping leaves multiple times can significantly decrease the amount of caffeine extracted into your cup.
Factors affecting caffeine vary widely: The final caffeine amount is influenced by the specific tea variety, growing conditions, processing methods, and preparation techniques.

Hojicha: The Lowest Caffeine Green Tea

For those asking which type of green tea has the least caffeine, Hojicha is typically the answer. This Japanese roasted green tea is made from older leaves, stems, and twigs, rather than the more tender, caffeinated new growth.

The Roasting Process

Unlike most green teas that are steamed, Hojicha is roasted over charcoal at high temperatures. This roasting process is crucial for two reasons:

Lower Caffeine Content: The heat from roasting causes some of the caffeine to evaporate.
Unique Flavor Profile: The roasting gives Hojicha a distinct, nutty, and smoky flavor with caramel undertones, a stark contrast to the grassy notes of other green teas.

Kukicha: Twig Tea for Low Caffeine

Another excellent choice is Kukicha, also known as "twig tea". It is made primarily from the stems and twigs of the tea plant, which contain significantly less caffeine than the leaves.

Kukicha's Origin and Profile

Kukicha originated as a way for tea farmers to use parts of the plant discarded from producing premium teas like Sencha and Gyokuro. This resourcefulness resulted in a tea known for its mild, creamy flavor and low caffeine content, with some estimates placing it at just 3-18 milligrams per cup.

Genmaicha: The Blend that Reduces Caffeine

Genmaicha is a Japanese green tea blended with toasted brown rice. This combination lowers the overall caffeine concentration because the toasted rice, which contains no caffeine, dilutes the tea leaves.

The Impact of Toasted Rice

This blend produces a nutty, toasty flavor and a milder green tea taste. Depending on the type of green tea used in the blend (often Bancha, a low-caffeine tea itself), the caffeine level can range from 10-30 milligrams per cup.

Other Low-Caffeine Green Tea Options

While Hojicha, Kukicha, and Genmaicha are the top contenders, other options also have lower caffeine levels, particularly compared to high-caffeine green teas like Matcha and Gyokuro.

Bancha

Bancha is another Japanese green tea made from mature, larger leaves harvested later in the season. These older leaves contain less caffeine than the younger leaves used in premium green teas, resulting in a brew with a lower caffeine profile and a more earthy, grassy flavor.

How Your Brewing Method Affects Caffeine Levels

Even with a low-caffeine green tea, how you brew it can significantly alter the final caffeine content. Manipulating brewing variables provides additional control over your caffeine intake.

Lower Water Temperature: Heat extracts caffeine more efficiently. Using water that is cooler (around 160-170°F) instead of boiling water will result in a less caffeinated brew.
Shorter Steeping Time: The longer you steep the tea, the more caffeine is released into the water. A shorter steeping time (around 30-60 seconds) will reduce the caffeine content.
Multiple Infusions: The first infusion extracts the most caffeine. A second or third steep of the same leaves will have considerably less caffeine.

Green Tea Caffeine Comparison Table


Green Tea Type	Processing Method	Primary Components	Approximate Caffeine per 8oz Cup	Notes
Hojicha	Roasted at high temperatures	Mature leaves, stems, twigs	7-20 mg	Very low caffeine; nutty, toasty flavor.
Kukicha	Steamed (often)	Stems and twigs (often from Sencha)	3-18 mg	Exceptionally low caffeine; mild, creamy flavor.
Genmaicha	Steamed; blended with roasted rice	Green tea leaves and toasted rice	10-30 mg	Lower caffeine due to rice dilution; nutty, savory flavor.
Bancha	Steamed	Older, mature leaves	10-30 mg	Low caffeine; more earthy and robust flavor.
Sencha	Steamed	Young leaves	30-50 mg	Moderate caffeine; fresh, grassy flavor.
Gyokuro	Shaded, steamed	Young, shade-grown leaves	50-70 mg	High caffeine; sweet, intense umami flavor.
Matcha	Shaded, ground into powder	Finely ground leaves	60-80 mg	Highest caffeine, as the entire leaf is consumed.

Conclusion

Ultimately, the quest for the green tea with the least caffeine leads directly to Hojicha and Kukicha. Hojicha's roasting process and Kukicha's use of low-caffeine stems are the key factors that set them apart. However, tea drinkers can further reduce caffeine intake by adjusting their brewing techniques, such as using cooler water, shorter steeping times, or opting for multiple infusions. For those with significant caffeine sensitivities, exploring these naturally low-caffeine varieties provides a delicious way to enjoy the flavor and potential health benefits of green tea without the stimulating effects. For further information on the broader health benefits of green tea, visit the National Institutes of Health.

Frequently Asked Questions

Hojicha has low caffeine because it is roasted at a high temperature, which reduces the caffeine content, and it is made from older, mature leaves and stems that naturally contain less caffeine than younger leaves.

No, as a true tea derived from the Camellia sinensis plant, Kukicha contains some caffeine, but its levels are very low due to its composition of stems and twigs rather than leaves.

Genmaicha lowers its caffeine content by being a blend of green tea and caffeine-free toasted brown rice. The rice dilutes the tea, resulting in a lower concentration of caffeine per cup.

Yes, you can reduce the caffeine in any green tea by using cooler water and a shorter steeping time. You can also discard the first short infusion to remove a significant portion of the caffeine.

No, this is a common misconception. While average levels suggest green tea has less caffeine than black tea, some high-caffeine green teas like Gyokuro and Matcha can have comparable or even higher caffeine content.

Hojicha and Kukicha are excellent choices for an evening tea due to their very low caffeine content. Their soothing, warm, and nutty flavors also make them a comforting pre-bedtime beverage.

No, caffeine levels can vary significantly between brands, even for the same type of tea. Differences arise from growing conditions, leaf quality, and processing, so it's best to check product-specific information.