When you think of caffeine, your mind probably jumps straight to coffee. That strong aroma, that instant energy jolt—it’s the go-to for millions every morning. But green tea lovers often find themselves wondering, “Does green tea have caffeine too?” And if it does, how much? Is it too much? Or just enough?
Let’s clear up the confusion and take a closer look at the caffeine content in green tea—and how it stacks up against coffee and other popular teas.
So, Does Green Tea Contain Caffeine?
Yes, it does. But not as much as coffee or even some other types of tea.
On average, a cup (240 ml) of green tea contains about 20–45 mg of caffeine. This can vary depending on factors like:
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The type of green tea
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Brewing time
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Water temperature
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Leaf quality
For comparison:
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A typical cup of coffee contains 95–120 mg of caffeine.
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Black tea has about 40–70 mg.
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Oolong tea ranges from 30–50 mg.
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White tea is on the lower side, with 15–30 mg.
So yes, green tea contains caffeine, but in moderate and manageable amounts, making it a great choice if you’re trying to reduce your intake without cutting caffeine out completely.
Why Does Green Tea Have Less Caffeine?
Green tea comes from the Camellia sinensis plant, the same one used to make black and oolong teas. The difference lies in the processing. Green tea leaves are minimally oxidized, which preserves antioxidants but also tends to retain less caffeine than fully oxidized teas like black tea.
Also, the younger the tea leaves, the more caffeine they typically have. Some high-grade Japanese green teas like Gyokuro or Matcha can have slightly higher caffeine levels due to the way they’re cultivated in shade.
The Green Tea Advantage: Calm Alertness
Now here’s something interesting: even though green tea has less caffeine than coffee, many people say it keeps them alert longer without the jittery crash. How?
The secret is in an amino acid called L-theanine. Found naturally in green tea, L-theanine:
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Promotes relaxation without drowsiness
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Boosts mental focus
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Works synergistically with caffeine, offering a calmer kind of energy
This combo of caffeine + L-theanine gives you what people call a “calm alertness”—a steady state of focus without the sudden spike and crash associated with coffee.
Should You Switch from Coffee to Green Tea?
If you’re constantly battling coffee jitters, afternoon crashes, or sleeping troubles from your morning cup, switching to green tea could be a better option.
Here’s why:
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You still get that energy kick—just gentler.
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You get a load of antioxidants like EGCG.
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It’s easier on your digestive system.
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You stay hydrated (green tea is 99% water!).
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It won’t interfere with your sleep, especially if you stick to drinking it before 4 PM.
And if you’re someone who likes sipping something warm throughout the day, green tea gives you a healthier, balanced option without the caffeine overload.
What About Matcha?
Let’s not forget about matcha, a type of powdered green tea that you actually consume whole—not just the steeped liquid. Because you’re drinking the ground tea leaves themselves, matcha contains more caffeine—about 60–70 mg per serving—close to a small cup of coffee.
Still, matcha also contains high levels of L-theanine, which balances its effects and makes it a smooth operator for energy and focus.
So if you want a bit more kick but still want to avoid coffee, matcha green tea is a great in-between.
How to Control Caffeine in Green Tea
If you’re trying to limit your caffeine intake even further, here are a few quick tips:
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Choose loose leaf over tea bags – They often have lower caffeine content.
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Shorten brew time – Brew for 1-2 minutes instead of 3-5.
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Lower the water temperature – Use water around 75–80°C instead of boiling hot.
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Opt for decaf green tea – Still contains antioxidants, but minimal caffeine.
Final Thoughts
So yes, green tea does contain caffeine, but not nearly as much as coffee. It’s the perfect middle ground for anyone looking for a light energy boost without the crash. Whether you’re trying to reduce your caffeine intake, improve your focus, or simply enjoy a healthier drink with added wellness benefits, green tea fits the bill.
Plus, with its rich antioxidants and calming L-theanine, it brings so much more than just caffeine to the table.
Looking for high-quality, flavorful green tea that’s rich in antioxidants and gentle on your system? Explore the refreshing and natural collection from Marvel Tea—crafted to give your day a mindful boost. Choose Marvel Tea for wellness in every cup.
