How Much Caffeine Is in Tea? Charts for Green, Black, Oolong, Matcha, Chai, Iced & Decaf Tea

Tea is often the first swap people make when they want less caffeine, but "a cup of tea" can mean anything from 0 mg to more than 60 mg. The type of tea matters, but so do how much leaf you use and how long you steep it. Below are charts from USDA, the FDA, Mayo Clinic and Health Canada, lab data on real teas, and how many cups fit within common daily limits.

How Much Caffeine Is in Tea? Chart by Type

Values for an 8 oz (237 mL) cup. USDA figures are converted from its per-100 g values (1 cup = 237 g); Mayo Clinic and Health Canada publish per-cup figures directly.

Sources: USDA FoodData Central SR Legacy (black tea 20 mg, oolong 16 mg, green 12 mg, decaf black 1 mg, chamomile and other herbal teas 0 mg per 100 g); Mayo Clinic; Health Canada; FDA; Chin et al., Journal of Analytical Toxicology, 2008; Koláčková et al., Antioxidants, 2022. Values are averages, not guarantees for any one cup.

Why the Same Tea Can Have Very Different Caffeine

University of Florida researchers measured caffeine in 20 commercial teas brewed under different conditions. White, green and black teas ranged from 14 to 61 mg per 6 or 8 oz serving, "with no observable trend in caffeine concentration due to the variety of tea," and steeping time changed the result (Chin et al., 2008). In practice, caffeine depends on:

• Steeping time: longer steeps pull out more caffeine. A 1-minute steep usually gives a lighter cup than a 5-minute one.
• Amount of leaf: two tea bags, a heaped scoop of loose leaf, or a "strong" pot all add caffeine.
• Cup size: a 16 oz mug or a large coffee-shop tea can be double the 8 oz figures above.
• The leaf itself: plant variety, growing conditions and which leaves are picked all vary.

That is why "white tea has the least caffeine" is not a reliable rule. If you want a predictably low-caffeine cup, use a shorter steep, less leaf, a smaller cup, or switch to decaf or herbal tea.

How Much Caffeine Is in Green Tea vs Black Tea?

On average, black tea has more. USDA data put an 8 oz cup of brewed black tea at about 47 mg and green tea at about 28 mg, and the FDA lists 71 mg versus 37 mg for a 12 oz serving (FDA). But because brewing matters so much, a long-steeped green tea can match a quickly dunked black tea bag. Health Canada simply lists both at 30 to 50 mg per 8 oz (Health Canada).

How Much Caffeine Is in Matcha?

Matcha is finely ground green tea leaf that you whisk into water or milk and drink whole, so you take in all the leaf's caffeine rather than only what steeps out. A 2022 lab analysis of matcha measured 16.1 mg of caffeine per gram of powder (Koláčková et al., 2022). Using that figure:

These are estimates from one lab's measurement; caffeine varies between matcha products and grades, and spoon measures are approximate. Coffee-shop matcha lattes may also use sweetened blends, so check the brand's nutrition information.

How Much Caffeine Is in Chai Tea?

Traditional masala chai is black tea simmered with spices and milk, so a cup brewed from a black-tea chai bag has about the same caffeine as black tea, roughly 40 to 50 mg per 8 oz. Adding milk doesn't remove caffeine; it only changes the volume. Chai lattes made from a liquid concentrate vary by brand and cup size, and cafés aren't required to disclose caffeine, so ask or check the brand's nutrition page. Rooibos or herbal chai blends are naturally caffeine-free.

How Much Caffeine Is in Iced Tea?

Mayo Clinic lists bottled ready-to-drink black tea at about 26 mg per 8 oz, roughly half of hot-brewed black tea (Mayo Clinic). Bottles are often 16 to 20 oz or more, though, so a whole bottle can contain as much as a cup of hot tea or more. Homemade iced tea brewed strong and poured over ice carries whatever caffeine the hot brew had. Check the label: many bottled teas voluntarily list caffeine.

How Much Caffeine Is in Decaf and Herbal Tea?

Decaf tea is low-caffeine, not caffeine-free. USDA lists brewed decaf black tea at about 1 mg per 100 g (about 2 mg per cup), Mayo Clinic gives 2 mg per 8 oz, and the University of Florida study found decaf teas contained less than 12 mg per serving. The FDA notes that decaffeinated coffees and teas "still contain some caffeine."

Herbal teas are naturally caffeine-free because they aren't made from the tea plant (Camellia sinensis). USDA lists chamomile, hibiscus and other herbal teas at 0 mg, and the University of Florida researchers did not detect caffeine in any herbal tea they tested. Watch for blends: some "herbal" products include green or black tea, and Health Canada lists yerba mate as a natural source of caffeine.

Tea vs Coffee: Which Has More Caffeine?

Per cup, tea has roughly a third to half the caffeine of coffee. For the coffee side, see how much caffeine is in coffee.

How Many Cups of Tea Is Too Much?

The FDA cites 400 mg a day as an amount not generally associated with negative effects for most adults, Health Canada recommends a maximum of 400 mg for adults and 300 mg during pregnancy and breastfeeding, and ACOG advises under 200 mg a day during pregnancy. Using the USDA averages:

Remember that strong brews and big mugs can be double these figures, and that caffeine from coffee, soda, chocolate, energy drinks and some medicines adds up. For limits by age, pregnancy and body weight, read how much caffeine is too much, and to see how long an afternoon cup can affect your sleep, see how long caffeine stays in your system.

Using Tea to Cut Back on Caffeine

• Swap one coffee for black tea. At about 96 mg versus 47 mg per 8 oz, each swap cuts roughly 50 mg.
• Step down gradually: coffee, then black tea, then green tea, then decaf or herbal. The FDA advises cutting back gradually; withdrawal isn't dangerous but headaches and fatigue are common.
• Shorten the steep. One to two minutes instead of five gives a lighter cup.
• Make afternoon cups herbal. Chamomile, peppermint or rooibos keep the ritual with 0 mg.
• Count bottles and lattes. Large iced teas and matcha or chai lattes can carry more caffeine than a mug at home.
• Track it. Logging what you actually drink shows where the caffeine comes from. See how to quit caffeine without headaches and our coffee alternatives.

Frequently Asked Questions

How much caffeine is in a cup of tea?

An 8 oz cup of brewed black tea has about 47 to 48 mg of caffeine and brewed green tea about 28 to 29 mg, according to USDA FoodData Central and Mayo Clinic. Health Canada gives 30 to 50 mg for an 8 oz cup of black or green tea. A University of Florida lab study found 14 to 61 mg per 6 or 8 oz serving across 20 teas.

Does green tea have less caffeine than black tea?

On average, yes. USDA data put brewed green tea at about 28 mg per 8 oz versus about 47 mg for black tea, and the FDA lists 37 mg versus 71 mg for a 12 oz serving. But individual teas overlap a lot: in a University of Florida study, caffeine did not follow a clear trend by tea type, and brewing time mattered more.

How much caffeine is in matcha?

More than regular green tea per serving, because you drink the whole powdered leaf. A 2022 lab analysis measured about 16 mg of caffeine per gram of matcha. A typical serving of 1 to 2 grams (about half to one teaspoon) therefore has roughly 16 to 32 mg, and some recipes use more. Check your product label.

How much caffeine is in chai tea?

Chai is usually made with black tea, so a cup brewed from a tea bag has roughly the same caffeine as black tea, around 40 to 50 mg per 8 oz. Chai lattes made from a concentrate vary by brand and size, so check the brand's nutrition information. Herbal or rooibos chai blends are caffeine-free.

Is decaf tea caffeine-free?

No. Decaf tea still has a small amount. USDA lists brewed decaf black tea at about 2 mg per 8 oz, Mayo Clinic gives 2 mg, and a University of Florida lab study found decaf teas had less than 12 mg per serving. Herbal teas such as chamomile, peppermint, rooibos and hibiscus contain no caffeine.

Does tea have more caffeine than coffee?

Per cup, no. An 8 oz cup of brewed coffee averages about 96 mg of caffeine versus about 47 mg for black tea and 28 mg for green tea.

How many cups of tea is 400 mg of caffeine?

At about 47 mg per 8 oz cup, roughly 8 cups of black tea, or about 14 cups of green tea at 28 mg. The FDA cites 400 mg a day as an amount not generally linked to negative effects in most healthy adults. ACOG advises under 200 mg a day in pregnancy, which is about 4 cups of black tea.

Sources

• U.S. Department of Agriculture. FoodData Central, SR Legacy entries: Beverages, tea, black, brewed (FDC 173227); tea, green, brewed, regular (171917); tea, Oolong, brewed (174120); tea, black, brewed, decaffeinated (174871); tea, herb, chamomile, brewed (174156).
• Mayo Clinic. Caffeine content for coffee, tea, soda and more (brewed black 48 mg, green 29 mg, decaf black 2 mg, bottled black 26 mg per 8 oz). Feb. 2025.
• U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine Is Too Much? (400 mg/day; green tea 37 mg and black tea 71 mg per 12 oz; decaf still contains some caffeine).
• Health Canada. Caffeine in Foods (black or green tea 30–50 mg, instant 15 mg per 8 oz; recommended maximum daily intakes).
• Chin JM, Merves ML, Goldberger BA, Sampson-Cone A, Cone EJ. Caffeine content of brewed teas. Journal of Analytical Toxicology, 2008;32(8):702-704.
• Koláčková T, Sumczynski D, Minařík A, Yalçin E, Orsavová J. The Effect of In Vitro Digestion on Matcha Tea (Camellia sinensis) Active Components and Antioxidant Activity. Antioxidants, 2022;11(5):889 (caffeine 16.1 mg/g in native matcha).
• American College of Obstetricians and Gynecologists. Moderate Caffeine Consumption During Pregnancy (Committee Opinion No. 462).