A traditional Chinese tea setup featuring a clay teapot with intricate dragon carvings, two rustic tea cups filled with golden-hued tea, and a bamboo scoop with loose dried tea leaves, all arranged on a bamboo mat.

How Much Caffeine in Oolong Tea? A Comprehensive Guide

Written by: Camille Liu

February 16, 2025

Time to read 4 min

Oolong tea is a popular choice among tea lovers, sitting between green and black tea in terms of oxidation and flavor. But when it comes to caffeine content, many people wonder: how much caffeine in oolong tea?

In this guide, we will explore oolong tea caffeine content, compare it to coffee, discuss how different factors affect its caffeine levels, and provide insights into how to control caffeine intake. If you’ve ever asked, "how much caffeine does oolong tea have?", you’re in the right place.

A serene tea-drinking setup featuring a glass teapot filled with golden-hued tea and matching teacups, placed on a wooden deck overlooking a tranquil pond and lush greenery in soft morning sunlight.

"Let your mind steep like oolong—gently, slowly, bringing forth the best flavors of life."

Oolong Tea Caffeine Content: How Much is in a Cup?

Oolong tea contains a moderate amount of caffeine, but the exact oolong caffeine amount varies depending on several factors such as processing, brewing time, leaf quality, and growing conditions.

1. Average Caffeine Content in Oolong Tea

The oolong tea caffeine mg per cup typically falls between 30 mg to 70 mg per 8 oz (237 ml) serving. This means oolong tea has more caffeine than white tea but generally less than black tea.

However, some high-caffeine oolong teas can approach black tea levels, and variations in preparation methods can further influence the final caffeine content.

2. Factors Affecting Oolong Tea Caffeine Content

Several elements influence how much caffeine does oolong tea have, including:

Oxidation Level – Lightly oxidized oolongs tend to have caffeine levels closer to green tea, while heavily oxidized ones have more caffeine.
Tea Leaf Type – Younger tea buds contain more caffeine than mature leaves.
Brewing Time & Temperature – Longer steeping times and higher temperatures extract more caffeine.
Tea Grade & Processing – Whole leaves generally release caffeine more slowly than broken or powdered tea leaves.
Growing Conditions – Teas grown at higher altitudes tend to develop more caffeine as a natural defense mechanism.
Harvesting Time – Early spring teas often have higher caffeine content compared to late-season harvests.
Cultivar and Region – Different tea cultivars and regions produce varying caffeine levels.

A rustic wooden cup filled with golden-hued oolong tea, placed on a wooden surface with loose dried oolong tea leaves nearby, evoking a warm and traditional tea-drinking experience.

Two elegant porcelain cups filled with golden oolong tea, placed on a traditional wooden tea tray with soft natural lighting, creating a serene and inviting tea-drinking ambiance.

Oolong Tea Caffeine vs Coffee: A Comparison

A common question is: oolong tea caffeine vs coffee – which has more caffeine?

Oolong tea contains significantly less caffeine than coffee, making it a gentler alternative for those looking to cut back on caffeine but still enjoy a boost of energy.

Oolong Tea – 30-70 mg per cup
Green Tea – 20-50 mg per cup
Black Tea – 40-90 mg per cup
Matcha Tea – 60-100 mg per cup
Coffee – 95-200 mg per cup

1. Oolong Caffeine vs Coffee: Which is Better for You?

Lower Caffeine, Smoother Energy – While coffee provides a stronger caffeine hit, oolong tea caffeine content offers a more sustained and steady energy boost.
Less Jitters – Many tea drinkers find that oolong caffeine amount results in fewer jitters compared to coffee.
L-theanine Benefits – Oolong tea contains L-theanine , an amino acid that promotes relaxation while still keeping you alert.
Better for Hydration – Unlike coffee, oolong tea is less dehydrating and helps maintain hydration levels.
Rich in Antioxidants – Oolong tea contains polyphenols, which help fight free radicals and reduce inflammation.

A cup of golden oolong tea placed at the center of an artistic crescent arrangement of loose oolong tea leaves, tea pearls, and fresh green tea leaves on a white background.

A dark ceramic cup filled with golden-hued oolong tea, surrounded by loose dried oolong tea leaves, fresh tea leaves, and a wooden bowl of tea on a rustic wooden surface.

How Much Caffeine in Oolong Tea Compared to Other Teas?

To understand how much caffeine in oolong tea , let’s compare it to other teas:

White Tea – 15-40 mg
Green Tea – 20-50 mg
Oolong Tea – 30-70 mg
Black Tea – 40-90 mg
Matcha Tea – 60-100 mg
Pu-erh Tea – 30-100 mg (varies with fermentation)

This places oolong tea right in the middle, making it a great choice for those who want a balanced caffeine intake. It’s strong enough to provide an energy boost but mild enough to avoid overstimulation.

A wooden bowl filled with loose oolong tea leaves, accompanied by a wooden spoon with more dried tea and a glass teapot containing golden-brewed oolong tea on a rustic wooden table.

Three porcelain cups filled with golden oolong tea, neatly arranged on a wooden tray alongside loose dried oolong tea leaves, with a traditional clay teapot and lush green leaves in the background.

How to Control Caffeine Levels in Oolong Tea

If you’re looking to adjust oolong tea caffeine mg levels, try these tips:

Shorten Brew Time – Steeping for 1-2 minutes instead of 3-5 minutes can reduce caffeine extraction.
Use Cooler Water – Lower temperatures (around 185°F or 85°C) extract less caffeine.
Opt for Whole Leaves – Whole-leaf oolong releases caffeine more gradually.
Choose a Lightly Oxidized Oolong – Green oolongs typically have less caffeine than dark, heavily oxidized oolongs.
Use the First Brew for Caffeine Reduction – The first steep releases the most caffeine. Discarding it and brewing a second time can yield a lower caffeine cup.
Blend with Herbal Teas – Mixing oolong with caffeine-free herbal teas can help moderate caffeine intake.
Reduce Leaf Quantity – Using fewer tea leaves per serving reduces caffeine content.

A ceramic bowl filled with tightly rolled oolong tea leaves, accompanied by another bowl of tea leaves and a glass of golden-brewed oolong tea on a rustic surface.

A ceramic cup filled with golden oolong tea placed on a wooden tray, next to a small wooden bowl of rolled oolong tea leaves, set on a rustic textured surface.

Health Benefits of Oolong Tea’s Caffeine

The caffeine in oolong tea isn’t just about energy. It also offers several health benefits:

Boosts Metabolism – The combination of caffeine and antioxidants helps increase metabolic rate and fat oxidation.
Enhances Cognitive Function – Caffeine supports alertness, memory, and concentration.
Supports Heart Health – Regular consumption of oolong tea may help regulate cholesterol and improve cardiovascular function.
Promotes Relaxation – Thanks to L-theanine, oolong tea balances alertness with a calming effect.
Aids Digestion – Oolong tea can support gut health and improve digestion after meals.

A rustic ceramic cup filled with golden oolong tea, accompanied by loose dried tea leaves and a white bowl of oolong tea in the background on a clean, minimalist surface.

Two traditional blue and white porcelain cups filled with golden oolong tea, placed on a textured stone tray with loose rolled tea leaves nearby, creating an elegant tea-drinking ambiance.

Is Oolong Tea a Good Coffee Alternative?

For those looking to reduce coffee consumption, oolong tea caffeine vs coffee makes for an interesting comparison. Oolong tea provides enough caffeine for alertness while offering additional benefits like antioxidants and stress reduction . The presence of L-theanine also ensures a smoother energy boost rather than a sharp spike and crash.

2. Who Should Choose Oolong Tea Over Coffee?

Individuals Sensitive to Caffeine – Oolong provides a gentler, sustained energy lift.
Those Looking for Hydration – Unlike coffee, oolong is less dehydrating.
People Interested in Weight Management – Oolong tea may support fat metabolism and digestion.
Anyone Who Enjoys Complex Flavors – Oolong tea offers a rich and diverse taste profile, unlike the bitterness of coffee.
Those Seeking Stress Relief – The combination of caffeine and L-theanine promotes a calm focus.

"A traditional blue and white porcelain tea cup filled with golden oolong tea, with tea leaves steeping inside, placed on a rustic wooden surface with fresh tea leaves and a clay teapot in the background.

A traditional blue and white porcelain tea cup filled with golden oolong tea and steeping tea leaves, placed on an elegant saucer with a white teapot and loose tea leaves in the background on a wooden table.

Final Thoughts: How Much Caffeine in Oolong Tea?

The oolong tea caffeine content varies but typically ranges between 30 mg to 70 mg per cup . This makes it a moderate caffeine source, perfect for those seeking a middle ground between green and black tea.

If you are wondering, "how much caffeine does oolong tea have compared to coffee?" the answer is significantly less, making it a great alternative for those looking for a calmer energy boost without the jitters of coffee.

Whether you enjoy oolong caffeine amount for its taste, health benefits, or balanced caffeine levels, it’s a fantastic tea choice that fits well into a healthy lifestyle. Happy brewing!