Caffeine in Tea, and Caffeine-Free Herbal Teas: Everything You Need to Know
One of the questions we hear most often in our shop. Here's a clear, jargon-free answer.
Caffeine in tea and coffee: the very same molecule
Theine and caffeine are chemically identical (1,3,7-trimethylxanthine). The difference in name is purely historical — "theine" was identified in tea before scientists realised it was the same molecule found in coffee.
What does differ is how it is released: in tea, polyphenols (catechins and tannins) slow the absorption of caffeine. The result is a gradual, sustained alertness — without the sharp spike and sudden crash typically associated with coffee.
How much caffeine per cup?
| Drink | Caffeine per cup |
|---|---|
| Espresso | 60–90 mg |
| Filter coffee | 80–120 mg |
| Black tea | 40–70 mg |
| Green tea | 25–45 mg |
| Matcha (1 serving) | 35–70 mg |
| White tea | 15–30 mg |
| Oolong | 30–50 mg |
| Rooibos | 0 mg — naturally caffeine-free |
| Herbal teas (chamomile, verbena…) | 0 mg |
Which tea is best in the evening?
If you're sensitive to caffeine, go for:
- Rooibos — naturally caffeine-free, rich and smooth on the palate, perfect after 5 pm
- Herbal teas and plant infusions — chamomile, verbena, lemon balm, valerian
- White tea — low in caffeine and wonderfully gentle
Best avoided in the evening if you're caffeine-sensitive: matcha, black tea, pu-erh, and strong green tea.
Pregnancy & children
During pregnancy, medical guidelines recommend limiting caffeine intake to under 200 mg per day. Rooibos and most simple herbal teas are generally well tolerated — always consult your doctor or midwife regarding specific medicinal plant infusions.
For children, rooibos and fruit tisanes make delicious, caffeine-free alternatives, whether served warm or as an iced tea.