10 Lowest Caffeine Teas That You Should Try
Want to kick the caffeine habit but still love your tea?
A cup of tea is an excellent option for limiting your caffeine. It has a lot less caffeine than coffee and is quite delicious to sip on. However, tea still has caffeine, so it’s wise to choose one that doesn’t have a lot of caffeine.
Curious to learn which tea has the lowest caffeine? Let’s find out.
Read below to review the top 10 lowest caffeine teas available. We’ll review each tea’s flavor profile, caffeine content, and health benefits in-depth. Plus, we review the key factors influencing how much caffeine is in a nice warm cup of tea.
Top 10 Lowest Caffeine Teas
There are plenty of options for those who love tea but don’t want the buzz! Here are our top 10 lowest caffeine teas:
1. Rooibos Tea
Gaining popularity among tea lovers, rooibos is an excellent caffeine-free herbal drink. It’s made from the Aspalathus linearis plant leaves that grow in South Africa’s Western Cape region.
The flavor is full-bodied, nutty, and refreshing, making it a good pairing with milk. Add a dash of milk and honey for an extra special cup of Rooibos tea.
Rooibos tea is rich in antioxidants and minerals that benefit your health. Since it doesn’t contain caffeine, it has no tannins that make traditional tea bitter. So, if you want to reduce your caffeine intake without giving up on flavor or health benefits, this tea is your go-to!
2. Peppermint Tea
A popular herbal tea made from peppermint leaves, it is caffeine-free and has a refreshing, cooling taste. The active ingredient in peppermint tea is menthol which gives a minty cooling sensation when consumed.
Menthol also has numerous health properties associated with this compound. Drinking peppermint tea can help reduce inflammation and protect the body from illnesses and infections. Plus, the cooling sensation can help soothe a sore throat.
3. Chamomile Tea
Chamomile tea is an herbal tea which means it’s also caffeine-free. It’s known for its sedative properties, which can help calm the body and support a deeper sleep.
Made from the dried flowers of the chamomile plant, this tea has a mild, sweet taste. Some people can even taste a flavor floral with hints of sweet apples and hay. Since chamomile tea is subtle, it pairs well with honey, citrus, ginger, and other herbs.
Chamomile tea offers many health benefits from its active compounds. By drinking a cup of chamomile tea a day, the antioxidants can help reduce inflammation, reduce muscle strain, and support the digestive system.
4. White Tea
White tea is one of the lowest caffeine content teas from the Camellia sinensis plant. The name of this tea comes from the tiny white hairs on the buds when harvested in the spring season.
White tea has a delicate flavor and slightly sweet flavor. Various white teas are grown in different regions, each with distinct flavors, aromas, and appearances.
An eight-ounce cup of white tea has approximately 5-55 mg of caffeine. This is an extensive range due to the harvesting and production process.
The production process for white tea slightly differs from that of other teas. First, producers wilt the freshly picked leaves and buds in sunlight or a controlled environment, reducing their moisture content. Next, they steam or pan-fire the leaves to set their flavors. Finally, they dry the leaves, producing a tea with a balanced flavor profile.
White tea is rich in antioxidants, especially catechins, and polyphenols. These compounds reduce inflammation and can help support the immune system.
5. Bancha
Bancha tea is known as the second most popular tea in Japan. The same tea plant is used for bancha, sencha, and matcha. Bancha has a smooth and mellow taste, plus earthy and nutty undertones. Low tannin content makes it less bitter than other green teas.
When processing bancha, the leaves are much coarser and older. Due to these characteristics, bancha produces less caffeine and has a less bitter taste.
An eight-ounce cup of bancha tea contains approximately 10 mg of caffeine. It’s one of the green tea varieties’ lowest caffeine content.
Although bancha has some health benefits, it has a relatively small overall effect compared to other popular green teas. It’s a good mineral source, supports digestion, and is a strong anti-acid.
6. Hojicha Tea
Hojicha tea is a renowned Japanese tea that originates from green tea. Its uniqueness stems from the roasting process, which imparts a distinctive nutty, earthy, mildly sweet taste. The high-temperature roasting also yields a captivating reddish-brown hue.
An eight-ounce cup of hojicha tea contains approximately 7-10 mg of caffeine. It is one of the lowest caffeine teas. To compare, it is just less than a third of the caffeine in regular green tea, which has 30-50 milligrams.
Hojicha goes through a roasting process over high heat, turning green tea into a nice roasted brown color. This roasting process is also why it’s one of the lowest caffeine teas. The high heat reduces the caffeine content because it goes past the boiling point of caffeine.
It contains twice as many catechins as regular green tea. These compounds are antioxidants that reduce inflammation, fight free radicals, and improve immune function. Drinking hojicha tea can also maintain a healthy weight by improving your metabolism.
7. Genmaicha Tea
Genmaicha tea is a unique Japanese tea made by mixing green tea leaves with roasted and popped brown rice. When brewed, genmaicha tea has a nutty flavor distinct from other green teas.
Popped brown rice doesn’t contain any caffeine. It’s only used to add an aromatic fragrance and to balance out green tea’s astringency. All of the caffeine comes from the green tea leaves, but it’s one of the lowest caffeine teas.
An eight-ounce cup of genmaicha tea contains approximately 20mg of caffeine.
Beyond the unique taste, genmaicha tea provides many health benefits and nutrients. It’s a rich source of minerals such as phosphorus, iron, potassium, and manganese. Additionally, green tea is packed with antioxidants which can help protect against the onset of some diseases, such as cancer and type 2 diabetes.
8. Green Tea
Green tea is one of the most popular varieties of tea worldwide. Not only does it taste delicious, but it is also rich in antioxidants, nutrients, and health benefits.
The flavor is light, slightly sweet, and vegetal but has no strong bitterness. It’s a tea you can’t go wrong with, and you can enjoy it either hot or cold brewed. Not to mention that it’s one of the lowest caffeine tea.
An eight-ounce serving of green tea has approximately 30-50 mg of caffeine.
Which is relatively minor compared to a cup of coffee. But since it does have caffeine, drink it in moderation, especially if you’re sensitive to the effects of caffeine.
Green tea is one of the healthiest teas because it contains many antioxidants. Drinking green tea daily can reduce inflammation, provide mental focus, and support the immune system.
9. Jasmine Tea
Jasmine tea is made from green tea leaves scented with jasmine flowers. This is a popular tea infusion that has a delicate flabor and aroma.
It has lower caffeine than many other teas. The caffeine content in jasmine tea depends on the type and quality of the tea used and the flavoring process. Jasmine blossoms don’t contain any caffeine, but green tea does.
An eight-ounce cup of jasmine tea has roughly 15-60 mg of caffeine per cup.
This tea also has a handful of health benefits thanks to the antioxidants. Jasmine tea can help improve overall well-being by boosting metabolism, lowering cholesterol, and improving digestion.
10. Decaf Tea
Decaf tea is a variety of tea where the caffeine is removed. It still has the same flavor and aroma but without caffeine. There are various decaf tea options, such as green and black tea.
Although the caffeine has been removed, there are still tiny traces, but they won’t cause any adverse side effects such as jitteriness or disrupt sleep quality.
This is a low caffeine tea option if you still prefer the classic taste of green or black tea but without the effects. Decaf tea is also not a diuretic, meaning it won’t cause you to make frequent trips to the bathroom to pee.
How Much Caffeine Is in Tea?
Tea is a globally beloved drink known for its calming aroma and various flavors. There is a selection of teas for those who’d like to reduce caffeine intake. Here are some of the lowest caffeine teas:
| Type of Tea | Caffeine Content (Per 8 oz serving) |
| Rooibos Tea | 0 milligrams |
| Peppermint Tea | 0 milligrams |
| Chamomile Tea | 0 milligrams |
| White Tea | 5-55 milligrams |
| Bancha Tea | 10 milligrams |
| Hojicha Tea | 7-10 milligrams |
| Genmaica Tea | 20 milligrams |
| Green Tea | 30-50 milligrams |
| Jasmine Tea | 15-60 milligrams |
| Decaf Tea | 0 milligrams |
The Key Factors That Affect the Caffeine Content of Tea
The amount of caffeine in tea differs depending on several elements. These include the type of tea, growth conditions, and brewing time, just to name a few. Below is a comprehensive guide on the key factors that affect tea’s caffeine content. If you’ve ever wondered how to produce low caffeine tea, here’s why.
Harvesting Time
Harvest time is critical for the caffeine content of tea. Picking season and the time of year is vital for how much caffeine is in the tea. During harvest, factors can influence caffeine levels.
Some earlier-picked teas may have a lower amount as the plant needs more time to accumulate high levels.
Harvest time affects more than just caffeine content, like flavor, aroma, and health benefits. Also, artificial fertilizers or pesticides used during crop cultivation could affect caffeine content, requiring organic farming methods.
Growing Practices
Growing practices are crucial to the caffeine content of tea. Soil composition, climate, and altitude all have an effect.
Soil composition is a crucial factor. Nitrogen-rich soils produce tea with higher amounts of caffeine. Lower nitrogen means less caffeine.
The climate also impacts caffeine content. Cooler temps lead to lower levels. Tea grown in cooler areas may have less caffeine.
Altitude affects the amount of caffeine too. Tea grown at higher elevations has more caffeine than lower ones.
Processing Method
Processing plays a big part in how much caffeine is in tea. How tea plants are treated after harvest can change the amount of caffeine in your cup.
A table shows how different processing methods affect caffeine content. Unoxidized green tea usually has less caffeine than fully oxidized black tea. Oolong tea is in between.
| Tea Type | Caffeine Level |
| Unoxidized (Green) | Low |
| Semi-oxidized (Oolong) | Moderate |
| Fully Oxidized (Black) | High |
Another example of how the processing method can affect the caffeine content is hojicha tea. The high rotating temperature burns off a significant amount of caffeine. This makes hojicha one of the lowest caffeine teas.
Water Temperature
Water temperature is a major factor in tea’s caffeine levels. The temperature can change how well the tea leaves release caffeine and other elements, like flavor and aroma.
When tea is steeped in hot water, compounds break down and dissolve. Caffeine is water-soluble, so it releases quickly when heated. But too much heat can damage its chemical structure.
Different teas need different temperatures to get optimal caffeine and other elements. More challenging teas, like black and oolong, can handle higher temps. Delicate green and white teas need gentler brewing with lower-temp water.
Steep Time
Steeping is essential for extracting caffeine from tea leaves. It’s a stimulant that varies among types of tea, making steep time a critical factor in determining its content.
The table below shows the steep times and caffeine content for different types of tea:
| Type of Tea | Steep Time |
| Green | 1-3 mins |
| Black | 3-5 mins |
| Oolong | 4-7 mins |
| White | 1-2 mins |
As shown in the table, steep time affects the caffeine taken from tea leaves. Other factors affecting caffeine extraction include water temperature, leaf quality, and brewing vessel, but steep time is one of the most critical factors.
Finding the right steep time is crucial for the best flavor, aroma, and caffeine content. Different teas require different steep times, which should be balanced with other brewing factors like water temperature and vessel.
Amount of Tea Leaves
The quantity of tea leaves is critical for how much caffeine is in tea. When making tea, the amount of leaves used affects the strength of the drink and its caffeine levels. This is because caffeine is extracted from the tea leaves during brewing. A larger amount of leaves will lead to more caffeine.
It’s important to remember that steeping time and water temperature also affect caffeine levels, apart from the number of leaves.
For example, 1-2 teaspoons of loose leaf green tea will produce 30-50 mg of caffeine per eight-ounce serving. But adding two more teaspoons will strengthen the caffeine content and flavor.
FAQ About The Lowest Caffeine Tea
Below are some commonly asked questions about the low caffeine teas. If you’re pondering the same questions, we have the right answers.
What tea has less caffeine than coffee?
An eight-ounce serving of coffee has 90-100 mg of caffeine. In comparison, most commonly found teas have less than half the amount of caffeine. While some varieties of tea, such as herbal infusions, are fully decaffeinated.
Here are several teas with much less caffeine than coffee: green, black, oolong, jasmine, pu-erh, herbal, and matcha.
Is there 100% caffeine-free tea?
Yes, there are 100% caffeine-free teas, and one of the most popular options is herbal tea. There are a variety of tasty herbal teas, such as chamomile, rooibos, peppermint, ginger, turmeric, and raspberry leaf. These teas do not contain caffeine, which is great for anyone sensitive its side effects.
Decaf tea is a great option that has the same flavor and aroma as regular tea. However, the decaffeination process doesn’t remove all of the caffeine. There is still a tiny trace, but it won’t have the effects of caffeine.
Is green tea low in caffeine?
Yes, green tea is low in caffeine compared to many other teas.
Processing green tea leaves differently from black tea leads to lower caffeine content. Leaves are withered and steamed, which preserves their natural compounds and nutrients, including caffeine.
On average, an eight-ounce cup holds 30-50 mg of caffeine. That’s significantly lower than coffee with 95-100 mg of caffeine. The caffeine levels in green tea vary based on its type, brewing method, and steeping time.
Plus, it offers many health benefits, such as reducing the risk of chronic diseases, boosting metabolism, and improving brain function.
Does green or black tea have more caffeine?
Black tea generally contains more caffeine than green tea. Both types of tea come from the same plant, Camellia sinensis, but the difference in caffeine content is due to the processing methods used. Black tea is fully oxidized, whereas green tea is minimally oxidized.
On average, an eight-ounce serving of black tea contains between 40 and 70 milligrams of caffeine, while the same amount of green tea contains between 30 and 50 milligrams. However, the caffeine level can vary depending on the tea blend, processing techniques, and brewing time.
Is there a tea with the same amount of caffeine as coffee?
Finding a tea with the same amount of caffeine as coffee is tough because coffee generally contains much more caffeine. On average, an eight-ounce cup of coffee contains between 95-100mg of caffeine.
Some types of tea contain higher caffeine levels than the average black or green tea. For example, matcha, a powdered green tea made from shade-grown tea leaves, typically has a higher caffeine content, ranging from 30 to 70 milligrams per serving. Yerba mate, a South American herbal tea, also tends to have higher caffeine content, ranging from 30 to 50 milligrams per serving.
Final Thoughts
In our exploration of the lowest caffeine teas, we’ve discovered numerous options for tea enthusiasts who wish to reduce their caffeine intake without sacrificing flavor and enjoyment.
Whether you’re sensitive to caffeine or looking to improve your sleep, low caffeine teas provide a delightful alternative. The most popular teas include white, jasmine, genmaicha, and herbal teas.
Additionally, you can always reduce the caffeine content in your tea through the brewing process. This includes cold brewing, using fewer tea leaves, or steeping the tea for less time.
By exploring various teas, you can find the perfect balance of flavor and aroma to suit your needs.
