Oolong Tea vs. Green Tea: Caffeine, Weight Loss & Health Benefits

Before diving into the oolong vs. green tea caffeine debate, it’s important to understand their key differences.

Processing and Flavor

• Oolong tea is partially oxidized, which gives it a smooth, floral, or toasty flavor. Depending on the oxidation level, it can range from light and fresh to dark and roasted.
• Green tea, on the other hand, is unoxidized, preserving its grassy, fresh, and slightly vegetal taste.

Color and Appearance

• Oolong tea has a color that varies from golden to amber, depending on how oxidized it is.
• Green tea is light green to yellow in color, as it undergoes minimal processing.

Caffeine Content

• Oolong tea caffeine level is moderate, ranging from 30 to 60 mg per cup.
• Green tea generally has a lower caffeine content, typically between 20 to 50 mg per cup.

Weight Loss Benefits

• Oolong tea helps boost metabolism and increase fat oxidation, making it effective for weight management.
• Green tea is rich in catechins (EGCG), which support fat burning and improve calorie expenditure.

Best Uses

• Oolong tea is great for sustained energy, focus, and digestion.
• Green tea is ideal for antioxidants, heart health, and relaxation.

One of the most common questions is, “Does oolong or green tea have more caffeine?” The answer depends on the type of tea, the brewing method, and the maturity of the tea leaves used.

Caffeine in Oolong Tea vs Green Tea

• Oolong tea caffeine level: 30-60 mg per 8 oz cup
• Green tea caffeine level: 20-50 mg per 8 oz cup

👉 Oolong tea generally has slightly more caffeine than green tea, but the exact oolong caffeine content varies based on the tea’s oxidation level. Darker oolongs (closer to black tea) tend to have more caffeine, while lighter oolongs (closer to green tea) have less.

If you’re wondering, "How much caffeine in oolong compared to black tea?" black tea has 40-90 mg of caffeine per cup, meaning oolong is stronger than green tea but weaker than black tea in caffeine content.

Factors That Affect Oolong Caffeine Content

The amount of caffeine in oolong tea depends on:

• Leaf maturity – Younger leaves contain more caffeine than older leaves.
• Oxidation level – The darker and more oxidized the tea, the higher the caffeine.
• Brewing time – Longer steeping releases more caffeine.
• Water temperature – Hotter water extracts more caffeine from tea leaves.

If you want less caffeine, steep your tea for a shorter time and use cooler water (175°F for green tea, 185°F for oolong tea).

Both oolong and green tea are excellent choices for weight loss, but they work in different ways.

Green Tea vs Oolong Tea Weight Loss Benefits

• Green tea is rich in catechins (EGCG), which help burn fat and boost metabolism.
• Oolong tea increases fat oxidation, meaning it helps the body burn stored fat more efficiently.
• Both teas contain caffeine, which enhances calorie burning and improves workout performance.

Does Oolong or Green Tea Help Burn More Fat?

Studies suggest that oolong tea may have a slight advantage over green tea for weight loss because it increases energy expenditure and fat burning for longer periods than green tea.

One study found that drinking oolong tea daily increased fat oxidation by 12% compared to green tea, which boosted metabolism but had a shorter-lasting effect.

Which should you choose?

• If you want fast fat-burning effects, green tea may work better due to its high catechin content.
• If you want longer-lasting metabolism support, oolong tea is a great choice for sustained energy and fat oxidation.

If you’re looking for a tea to boost energy and focus, the oolong vs green tea caffeine debate is important.

• Oolong caffeine levels are higher than green tea, making it a better choice for sustained energy.
• Green tea contains L-theanine, an amino acid that promotes relaxation and calm focus.
• Oolong tea provides a smooth energy boost without the jitters of coffee.

Tip: Oolong tea can be re-steeped multiple times, with each infusion bringing out different flavor notes.

If you're choosing based on caffeine in oolong tea vs green tea, oolong has slightly more caffeine and is better for sustained energy, while green tea is better for those who want a lighter, calming effect.