Yes, white tea does contain caffeine. A cup usually holds about 15 to 30 mg, which is real but modest: less than green, oolong or black tea, and far less than coffee. So white tea is not caffeine-free, but it is one of the gentlest true teas you can choose. Here is what affects its caffeine content and how to keep it even lower.
How much caffeine is in white tea?
White tea typically contains between 15 and 30 mg of caffeine per 8-ounce (240 ml) cup. That puts it at the low end of the caffeine scale compared with other teas and coffee:
| Drink | Caffeine per cup |
|---|---|
| White tea | 15 to 30 mg |
| Green tea | 25 to 45 mg |
| Oolong tea | 30 to 50 mg |
| Black tea | 40 to 70 mg |
| Coffee | 95 to 200 mg |
For a closer look at how the leaf and brewing affect caffeine, see how white tea compares in white tea versus green and black tea.
Why white tea has less caffeine
White tea is the least processed of the true teas, and a few things keep its caffeine on the low side:
- It is made from young tea buds and leaves and undergoes minimal processing.
- It is typically steeped at lower temperatures.
- It is usually steeped for shorter periods, so less caffeine is extracted.
What affects the caffeine level in white tea
The exact amount in your cup can vary quite a bit depending on:
- Which part of the plant is used: buds contain more caffeine than mature leaves, so a bud-heavy tea like Silver Needle can sit at the higher end.
- Plant variety and growing conditions: these shape the leaf's natural caffeine.
- Harvest season: spring harvests may contain more caffeine.
- Brewing time and temperature: longer, hotter steeps extract more caffeine.
- How much leaf you use: more leaf means more caffeine.
Bud-only and leaf-and-bud styles differ in more than caffeine. Our guide to Silver Needle vs White Peony compares the two classic white teas.
How to lower the caffeine in white tea
If you enjoy white tea but want to keep caffeine to a minimum, try these:
- Steep for a shorter time, around 1 to 2 minutes instead of 4 to 5.
- Use water at a slightly lower temperature.
- Look for white teas labelled as low caffeine.
- Choose a decaffeinated white tea.
Does white tea still give an energy boost?
Even with less caffeine than coffee, white tea contains L-theanine, an amino acid that promotes calm focus and relaxation. The result is a gentle, steady lift without the jitters or crash that coffee can bring, alongside white tea's delicate flavour and the antioxidants it is known for.
Frequently asked questions
Does white tea have caffeine?
Yes. White tea contains caffeine, usually about 15 to 30 mg per cup. That is less than green, oolong or black tea and much less than coffee, but it is not caffeine-free.
How much caffeine is in a cup of white tea?
A typical 8-ounce (240 ml) cup of white tea has around 15 to 30 mg of caffeine, compared with 25 to 45 mg in green tea, 40 to 70 mg in black tea, and 95 to 200 mg in coffee.
Does white tea have more or less caffeine than green tea?
White tea generally has slightly less caffeine than green tea. White tea sits at about 15 to 30 mg per cup, while green tea is closer to 25 to 45 mg.
How can I make white tea with less caffeine?
Steep it for a shorter time (about 1 to 2 minutes) at a lower temperature, use less leaf, or choose a tea labelled low caffeine or decaffeinated.
Is white tea good for the evening?
Its low caffeine makes white tea a gentler evening option than black or green tea, but it is not caffeine-free. If you are very sensitive to caffeine, keep to a short steep or pick a caffeine-free herbal tea instead.
References
- Paiva L, Rego C, Lima E, Marcone M, Baptista J. Comparative Analysis of the Polyphenols, Caffeine, and Antioxidant Activities of Green Tea, White Tea, and Flowers from Azorean Camellia sinensis Varieties. Antioxidants (Basel), 2021.
- Camfield DA, Stough C, Farrimond J, Scholey AB. Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis. Nutrition Reviews, 2014.