A close-up comparison of roasted coffee beans and dried black tea leaves, highlighting their differences in texture and caffeine content.

Does Tea Have Caffeine? A Complete Guide to Caffeine in Tea

Written by: Camille Liu

March 15, 2025

Time to read 4 min

Introduction

Tea is one of the most popular beverages worldwide, enjoyed for its rich flavors, calming effects, and various health benefits. However, one common question among tea drinkers is: Does tea have caffeine? The short answer is yes—but the caffeine content varies depending on the type of tea and how it's prepared.

In this guide, we’ll explore why tea has caffeine, which types of tea contain the most caffeine, and even some teas that have more caffeine than coffee. If you’ve ever wondered about tea’s caffeine content, this article will provide everything you need to know.

Why Does Tea Have Caffeine?

Caffeine is a natural stimulant found in many plants, including tea leaves ( Camellia sinensis ). But why does tea have caffeine? The answer lies in the tea plant's natural defense mechanism.

1. Caffeine Acts as a Natural Pesticide

Tea plants produce caffeine as a defense against insects and herbivores. The bitterness of caffeine deters pests, helping the plant survive in the wild.

2. Caffeine Enhances Growth and Sunlight Absorption

Caffeine is also linked to photosynthesis. Younger tea leaves, which grow in direct sunlight, tend to have more caffeine than older, shaded leaves. This is why certain types of tea, such as matcha and young green tea leaves, have higher caffeine content.

3. Caffeine Helps Tea Plants Compete in Their Environment

When fallen tea leaves decompose, they release caffeine into the soil, preventing other plants from growing too close. This gives tea plants an evolutionary advantage.

So, tea naturally contains caffeine because it protects the plant, aids growth, and improves survival. But how much caffeine does tea actually have? Let's break it down.

An organized display of different types of tea, with dried tea leaves in small bowls and their corresponding brewed teas in cups, showcasing variations in color and caffeine content.

An assortment of six different types of dried tea leaves arranged on a white background, showcasing their unique textures, shapes, and caffeine levels.

How Much Caffeine Is in Different Types of Tea?

The caffeine content in tea depends on several factors, including the type of tea, processing method, and brewing time. Here’s a general guide:

Black Tea – 40-70 mg per cup (8 oz)
Green Tea – 20-45 mg per cup
Oolong Tea – 30-50 mg per cup
White Tea – 15-30 mg per cup
Pu-erh Tea – 30-70 mg per cup (aged fermentation affects caffeine levels)
Matcha (Powdered Green Tea) – 60-80 mg per cup
Yerba Mate (Not a true tea, but similar) – 30-50 mg per cup
Herbal Tea (Chamomile, Peppermint, Rooibos, etc.) – 0 mg (naturally caffeine-free)

Does Tea Have More Caffeine Than Coffee?

Typically, coffee contains more caffeine than tea, with a standard 8 oz cup of coffee containing 80-100 mg of caffeine. However, some teas can have more caffeine than coffee, depending on how they are processed and brewed.

An organized display of different tea varieties, with dried tea leaves and their corresponding brewed infusions arranged in small white cups, highlighting the range of flavors and caffeine content.

A glass teapot filled with freshly brewed amber-colored tea, sitting on a wooden surface with soft natural light in the background.

Tea That Has More Caffeine Than Coffee

Although most teas have less caffeine than coffee, some teas can actually have higher caffeine levels when prepared correctly. Here are some teas that have more caffeine than coffee:

1. Matcha (60-80 mg per cup, sometimes higher)

Why it’s high in caffeine: Unlike regular tea, matcha is made by grinding whole tea leaves into a fine powder, which means you're consuming the entire leaf instead of just an infusion.
Why it’s better than coffee: Matcha contains L-theanine, an amino acid that smooths out caffeine's effects, preventing jitters and crashes.

An assortment of different tea varieties displayed on a wooden board, with small bowls containing dried tea leaves and their corresponding brewed teas in shades of green, yellow, and amber.

2. Strong Black Tea (50-90 mg per cup, depending on steeping time)

Why it’s high in caffeine: The longer black tea is brewed, the more caffeine is extracted. Assam, English Breakfast, and Irish Breakfast teas tend to be the strongest.
How to increase caffeine: Steeping for 5+ minutes or using more tea leaves per cup can significantly boost caffeine content.

3. Yerba Mate (60-90 mg per cup)

Why it’s high in caffeine: Yerba mate is not from the Camellia sinensis plant, but from the Ilex paraguariensis plant. It contains natural stimulants, including caffeine, theobromine, and theophylline.
Why it’s unique: Yerba mate provides an energy boost similar to coffee but without the same level of acidity or bitterness.

A steaming glass teapot filled with amber-colored tea and floating tea leaves, placed on a reflective surface with a warm, blurred background.

A person wrapped in a cozy sweater holding a rustic ceramic cup filled with warm tea, creating a comforting and relaxing atmosphere.

4. Pu-erh Tea (50-100 mg per cup, depending on age and fermentation)

Why it’s high in caffeine: Fermented and aged, pu-erh tea develops a strong, deep flavor and can be high in caffeine, especially in younger raw pu-erh (sheng pu-erh).
How to increase caffeine: Using multiple infusions and longer steeping times extracts more caffeine.

5. High-Caffeine Green Teas (Gyokuro and Sencha) (50-90 mg per cup)

Why it’s high in caffeine: Shade-grown green teas like Gyokuro contain more caffeine because they retain more chlorophyll and amino acids.
How to increase caffeine: Brew at higher temperatures and use more tea leaves per cup.

How to Control Caffeine in Tea

Whether you want more or less caffeine in your tea, here are some tips:

To Increase Caffeine in Tea:

Use More Tea Leaves – More tea equals more caffeine.
Steep for Longer – The longer the tea sits in hot water, the more caffeine it releases.
Use Hotter Water – Higher temperatures extract caffeine faster (but be careful with green tea to avoid bitterness).

Choose High-Caffeine Teas – Matcha, Yerba Mate, and Black Teas tend to have the most caffeine.

A person wearing a cozy knitted sweater holding a warm cup of tea in a white ceramic mug, evoking a sense of comfort and relaxation.

A steaming cup of tea in a dark ceramic bowl placed on a rustic wooden table, with a teapot in the softly blurred background.

To Reduce Caffeine in Tea:

Choose Naturally Low-Caffeine Teas – White tea and lightly oxidized green teas usually have less caffeine.
Opt for Herbal Teas – Chamomile, Rooibos, and Peppermint teas are naturally caffeine-free.
Use the "First Steep Discard" Method – Briefly steep tea for 30 seconds, then discard the liquid before making a second infusion (this can remove up to 30% of the caffeine).
Brew at Lower Temperatures – Cooler water extracts less caffeine.

Final Thoughts: Does Tea Have Caffeine?

So, does tea contain caffeine? Yes, but the amount varies depending on the type of tea, processing, and brewing method.

✅ Why does tea have caffeine? It’s a natural compound that helps tea plants grow and defend against pests.
✅ Which teas contain the most caffeine? Matcha, Black Tea, Pu-erh, and Yerba Mate.
✅ Are there teas that have more caffeine than coffee? Yes—Matcha, strong Black Tea, and Yerba Mate can sometimes match or exceed coffee’s caffeine levels.

Whether you’re looking for a morning energy boost or a calm, low-caffeine alternative, tea offers a variety of options to fit your needs. By understanding caffeine levels, you can choose the perfect tea to match your lifestyle.