How Much Caffeine Is Really in Your Green Tea? (2024)

Green tea is a popular type of tea made from the unoxidized leaves of theCamellia sinensisbush. It is less processed than other teas and is rich inantioxidants.

It naturally contains caffeine and is also available in a decaffeinated version. Green tea contains less caffeine than coffee and other caffeinated drinks.

Green tea has several possible health benefits, including improved brain function and a lower risk of several chronic health conditions.

Green Tea Has Caffeine: What to Know

Green tea contains caffeine, and the amount depends on the type of green tea. The average cup of green tea contains 3 calories and about 29 milligrams of caffeine.

Caffeine is a chemical naturally occurring in certain leaves, beans, and fruits. It acts as a central nervous system stimulant and boosts alertness. Caffeine fights feelings of fatigue by blocking the effects of a neurotransmitter called adenosine, which naturally builds up during the day and makes you feel tired.

Caffeine has been linked with improved alertness and mood. It may also boost brain function, metabolism health, and exercise performance.

Compared to Coffee

Green tea contains considerably less caffeine than coffee. An 8-ounce cup of brewed coffee contains about 133 milligrams (mg) of caffeine, while an 8-ounce cup of green tea contains 29 mg of caffeine. Espresso is high in caffeine and contains about 320 mg per serving.

Compared to Other Teas

Green tea contains less caffeine than black tea. An 8-ounce cup of black tea contains 47 mg of caffeine. While green tea contains less caffeine, it may have a similar effect on alertness thanks to the amino acid L-theanine. This amino acid works with caffeine to improve alertness without the potential side effects like shakiness.

Other popular caffeinated drinks include soft drinks (23 to 27 mg of caffeine) and energy drinks (72 to 80 mg).

When to Drink Caffeinated Green Tea

There is no better time of day than any other to drink caffeinated green tea, but if you are more sensitive to caffeine's effects, plan to drink it in the morning. Avoid drinking caffeinated tea in the afternoon or evening to prevent potential sleep problems.

Some people experience side effects of caffeine, including:

• Anxiety
• Insomnia
• Irregular heartbeat (arrhythmia)
• Restlessness

The recommended limit for most adults is 400 mg of caffeine per day. However, most healthcare providers advise people to limit their caffeine intake to 200 mg per day.

Benefits of Decaf Green Tea

Green tea has several possible health benefits. Drinking green tea regularly has been linked with lower rates of cancer, heart disease, and Alzheimer’s disease. Green tea may also boost weight loss efforts.

Data are inconsistent, and the topic requires more research, but green tea may protect against the following types of cancer:

• Breast
• Colorectal
• Esophageal
• Liver
• Lung
• Prostate
• Skin

Green tea’s high antioxidant content may have a protective effect against cancer. Green tea may also protect against the following chronic health conditions:

• Alzheimer’s disease: Drinking green tea regularly may reduce the risk of Alzheimer’s disease and dementia. Its neuroprotective effects come from its antioxidant levels.
• Heart disease: Green tea’s anti-inflammatory effects may target free radicals and protect heart health.
• High cholesterol: Drinking green tea has been linked to lower total cholesterol and low-density lipoprotein (LDL) cholesterol, considered “bad” cholesterol.
• Skin inflammation: When applied directly to the skin, the antioxidant compounds in green tea may reduce inflammation (swelling, irritation, and pain).
• Stroke: Drinking unsweetened green tea daily may reduce the risk of stroke thanks to its anti-inflammatory properties.
  

Infusion Time for Caffeinated Green Tea

Tea infusion time affects its caffeine content. This means that the longer you brew bagged or loose-leaf tea, the more concentrated your cup will be and the more caffeine it will contain.

Brewing green tea for a longer time will provide more caffeine. The caffeine content also goes up as the water temperature increases.Some research shows green tea made with older leaves contains less caffeine than teas made with fresh leaves.

It is important to note that drinking too much green tea is possible. Consuming large amounts of highly concentrated green tea has been linked to liver damage. It is safe for most healthy adults to drink up to eight cups of unsweetened green tea daily.

Summary

Green tea is a popular tea that naturally contains caffeine, a chemical in many plants, beans, and fruits. Caffeine boosts alertness and fights feelings of fatigue. Green tea is rich in antioxidants and linked with several possible health benefits, including improved brain health and weight loss. It may also protect against certain forms of cancer and heart disease.

Green tea contains less caffeine than coffee and other teas. One 8-ounce cup of green tea contains about 29 milligrams of caffeine. An 8-ounce cup of coffee has 95 milligrams of caffeine. If you are sensitive to the effects of caffeine, plan to drink green tea in the morning to avoid sleep issues.