Which Tea Has the Most Caffeine? A Complete Guide

If you rely on tea for a caffeine boost, you might wonder—which tea has the most caffeine? While coffee is often the go-to for a quick pick-me-up, tea also packs a punch when it comes to caffeine. 

But not all teas are created equal. Some, like matcha and yerba mate, contain as much caffeine as a mild cup of coffee, while others, like herbal teas, have none at all.

Understanding the caffeine content in different teas is essential, especially if you are looking to increase energy, improve focus, or limit caffeine intake. The amount of caffeine in tea depends on multiple factors, including processing methods, tea type, and brewing techniques. 

In this guide, we will break down which teas have the most caffeine, how they compare to coffee, and the best caffeine-free options for those who prefer a gentler brew.

Understanding Caffeine in Tea

Caffeine is a natural stimulant found in tea, coffee, and other plants. It helps improve focus, increase alertness, and support metabolism (National Library of Medicine). However, caffeine levels in tea vary depending on several factors.

The type of tea leaves is one of the biggest factors. Teas made from the Camellia sinensis plant—like black, green, and oolong—naturally contain caffeine. How these leaves are processed affects the caffeine content. 

Oxidation, the process of exposing tea leaves to oxygen, plays a key role. Fully oxidized teas, such as black tea, tend to have higher caffeine levels than green or white teas.

Brewing time and water temperature also impact caffeine content. Steeping tea leaves for a longer time or using hotter water releases more caffeine into the cup. 

Additionally, the form of tea you choose matters. Powdered teas, like matcha, contain the most caffeine because you consume the whole tea leaf instead of just steeping it. Loose-leaf and tea bag versions have lower concentrations depending on the steeping method.

If you want a stronger caffeine boost, you can steep your tea longer or choose finely ground varieties. If you prefer a lower caffeine intake, opt for teas with a shorter steeping time or naturally lower caffeine levels.

Which Tea Has the Most Caffeine?

The caffeine content in tea varies, but the following teas contain the most caffeine per serving:

1. Matcha Tea (Highest Tea Caffeine Content Per Serving)

Matcha is at the top when it comes to the highest tea caffeine content. Unlike regular teas, matcha is made from finely ground green tea leaves, meaning you consume the entire leaf. 

This increases its caffeine concentration, with a single serving containing 60-70 mg of caffeine per cup—similar to a shot of espresso.

Benefits of Matcha:
✔ Provides long-lasting energy without jitters.
✔ High in antioxidants, particularly EGCG, which supports metabolism (National Institutes of Health).
✔ Contains L-theanine, an amino acid that promotes relaxation while enhancing focus.

2. Yerba Mate (Naturally High in Caffeine)

Yerba mate is a South American herbal tea that naturally contains caffeine. It delivers about 85 mg of caffeine per cup, which makes it one of the strongest caffeine sources outside of coffee.

Benefits of Yerba Mate:
✔ Provides a strong energy boost without crashes.
✔ Contains polyphenols and vitamins that support immune function.
✔ Helps improve mental focus and alertness (Healthline).

3. Black Tea (Most Caffeinated Traditional Tea)

Black tea is the most caffeine-rich traditional tea, with 47-90 mg of caffeine per cup, depending on the variety and brewing method. Stronger black teas like Assam and English Breakfast contain higher caffeine levels.

Benefits of Black Tea:
✔ Supports heart health by reducing LDL cholesterol.
✔ Contains flavonoids that may help regulate blood pressure.
✔ Helps with digestion and gut health.

4. Oolong Tea (Moderate Caffeine Levels)

Oolong tea falls between black and green tea in caffeine content, ranging from 29-53 mg per cup. It is partially oxidized, which gives it a distinct floral flavor.

Benefits of Oolong Tea:
✔ May help boost metabolism and support weight loss.
✔ Contains antioxidants that promote healthy skin and aging.
✔ Supports blood sugar regulation.

5. Green Tea (Less Caffeine Than Black and Oolong)

Green tea contains 20-45 mg of caffeine per cup, making it a milder option than black tea. However, premium varieties like Gyokuro have significantly higher caffeine content.

Benefits of Green Tea:
✔ Rich in antioxidants that reduce inflammation.
✔ Supports brain health and memory retention.
✔ May lower the risk of heart disease and cancer (National Cancer Institute).

6. White Tea (Varies, but Generally Lower Caffeine)

White tea is the least processed and contains 6-60 mg of caffeine per cup. While some premium varieties contain more caffeine than green tea, most white teas provide a gentle, refreshing experience.

Benefits of White Tea:
✔ Supports skin health and helps reduce signs of aging.
✔ High in catechins, which protect against oxidative stress.
✔ May improve oral health and prevent cavities.

Decaffeinated and Herbal Teas: Best Caffeine-Free Options

Decaffeinated Teas

Decaffeinated teas go through a process that removes most of their caffeine, but they still contain small traces (1-12 mg per cup). 

Methods like water processing and carbon dioxide extraction help retain the tea’s flavor and antioxidants while lowering caffeine content.

While decaf teas offer a good option for those looking to reduce caffeine intake, they still provide many health benefits. 

Green and black decaf teas contain antioxidants that support heart health and immune function. However, for a completely caffeine-free experience, herbal teas are a better choice.

Caffeine-Free Herbal Teas

Herbal teas are naturally caffeine-free because they are made from herbs, flowers, roots, or fruits instead of Camellia sinensis leaves. Some of the best caffeine-free herbal teas include:

• Rooibos Tea – Rich in antioxidants and may help with heart health.
• Hibiscus Tea – Supports healthy blood pressure.
• Chamomile Tea – Promotes relaxation and sleep quality.
• Turmeric Tea – Contains anti-inflammatory properties that support joint health.
• Peppermint Tea – Helps with digestion and bloating relief.

The Alkaline Goddess Offers Herbal Teas for your Wellness

At The Alkaline Goddess, we believe in the power of organic, holistic wellness through high-quality teas. Our collection includes caffeine-rich teas for energy and caffeine-free herbal blends for relaxation.

We carefully source premium, organic ingredients to create nourishing, antioxidant-rich teas that support energy, immunity, and overall well-being. 

Whether you want the highest tea caffeine for a morning boost or a soothing herbal tea for relaxation, The Alkaline Goddess has a tea for every lifestyle.

Final Thoughts

Tea is a versatile and health-boosting beverage that provides a range of caffeine levels to match your needs. If you are looking for a high-caffeine tea, matcha and yerba mate are your best bets. 

For moderate caffeine, black and oolong teas provide a steady boost, while white and green teas offer a milder experience. If you prefer caffeine-free alternatives, rooibos, chamomile, and peppermint teas are excellent options.

Browse our selection at The Alkaline Goddess and find your perfect cup!