Packed with antioxidants and with a well-researched reputation for incredible health benefits, green tea is undoubtedly one of the healthiest drinks in the world. There is, however, caffeine in green tea. While moderate amounts of caffeine are not a health risk, there are reasons to avoid an excess of this compound. It can lead to problems such as trouble sleeping, worn adrenal glands and anxiety. Also, pregnant women and people with certain health conditions such as high blood pressure may be advised to cutback on caffeine intake.
Green tea does have caffeine, but how much? How does it compare to other caffeine sources such as coffee and chocolate? Should this drink be avoided despite the health benefits?
Why Does Black Tea Have More Caffeine Than Green Tea?
Green tea is an infusion of the dried leaves of the plant, Camellia sinensis. All true teas — black, oolong, green and pu-erh — come from this same tree, but the way the leaves are processed is different for each. Green tea leaves are minimally processed. They are gently withered, heated, rolled and then dried. This method of production results in high concentrations of antioxidants, known as polyphenols. Black tea, on the other hand, is allowed to oxidize during processing. This leads to a different chemical structure, different antioxidant content and different amounts of caffeine.
A cup of black tea has significantly more caffeine than a cup of green tea despite the fact that both come from the same plant. This is because of the oxidation step in processing. The caffeine in black tea leaves is more ready to be infused into the water during steeping than the caffeine in green tea leaves.
Caffeine Comparison
The actual amount of caffeine in a cup of green tea depends on several factors, from brew time to the time of year that the tea leaves are picked. A five ounce cup of green tea that has been steeped for three minutes contains 35 mg of caffeine. The caffeine content can range from 9 to 50 mg for one cup of tea.
Black tea can contain anywhere from 42 to 72 mg per cup. A cup of coffee may have as much as 130 mg. A one ounce piece of dark chocolate may contain 30 mg. If looking for a low-caffeine alternative, a cup of hot cocoa may be a good choice. While caffeine content will vary depending on how much cocoa is used, a typical five-ounce cup only contains 10 mg.
Is the Caffeine in Green Tea Safe?
Yes, green tea does have caffeine, but the amount is very small. Considering the health benefits of this drink due to the high antioxidant content, for many people drinking green tea has many more advantages than disadvantages. Drinking one to two cups a day provides the body with a very reasonable dose of less than 100 mg of caffeine. In comparison to black tea and coffee, green tea is the healthiest choice. If there is any concern over caffeine intake due to pregnancy, breast feeding or a medical condition, talk to your doctor about what is right for you.
Sources
- University of Maryland Medical Center
- Linus Pauling Institute
- Page, Linda. "Healthy Healing: A Guide to Self-Healing for Everyone." Eleventh Edition (Traditional Wisdom, 2003).
Brenna Coleman - Brenna is a freelance writer focusing on natural health and beauty. She has written hundreds of articles, helping readers find ways to ...
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