What Tea Has the Least Caffeine? Caffeine Chart, Lowest to Highest
Posted by Ricardo R. Matos, Founder of Tea The World on Oct 10th 2026
Herbal teas like chamomile, peppermint, rooibos, honeybush and hibiscus have the least caffeine: they're naturally caffeine-free. Among teas from the tea plant, decaf tea has the least (usually just a few milligrams per cup), followed by roasted teas like hojicha and twig teas like kukicha. Green and white tea fall in the middle, and black tea and matcha have the most.
Caffeine in tea, lowest to highest
| Tea | Approx. caffeine per 8 oz cup |
|---|---|
| Herbal teas (chamomile, peppermint, rooibos, honeybush, hibiscus) | 0 mg (naturally caffeine-free) |
| Decaf black or green tea | About 2–5 mg |
| Hojicha and kukicha | Generally lower than standard green tea |
| White tea | About 15–30 mg (can be higher for bud-heavy teas) |
| Green tea | About 20–45 mg |
| Oolong tea | About 30–50 mg |
| Black tea | About 40–70 mg |
| Matcha (1 tsp) | Often 60 mg or more |
| Yerba mate (not true tea) | About 30–80 mg |
These are typical ranges, not exact values. The same tea can vary a lot depending on how it's grown, processed and brewed. For comparison, an 8 oz cup of brewed coffee usually has around 95 mg.
Is white tea the lowest in caffeine?
Not necessarily. White tea is often described as the lowest-caffeine true tea, but white teas made mostly from young buds, like Silver Needle, can contain as much caffeine as some green or black teas. If you want reliably low caffeine, choose an herbal tea or a decaf.
Is decaf tea caffeine-free?
No. Decaffeination removes most caffeine but not all, so decaf tea usually has a few milligrams per cup. If you need zero caffeine, herbal teas are the better choice.
How to lower the caffeine in your cup
- Steep for less time. Shorter steeps extract less caffeine.
- Use cooler water. Lower temperatures release caffeine more slowly.
- Use less leaf. Fewer grams of tea means less caffeine.
- Re-steep. Later infusions of the same leaves usually contain less caffeine than the first. Note that a quick rinse before brewing removes only a small amount, so it isn't a reliable way to decaffeinate tea.
- Cold brew. Steeping in cold water often produces a smoother cup that many people find gentler.
Our caffeine-free teas
- Egypt Simply Chamomile Herbal Tea: soft, floral and apple-like.
- Morocco Simply Tea Peppermint: cool and refreshing, hot or iced.
- Green Rooibos Bonita: naturally sweet and smooth.
- Honeybush Banana Nut: a dessert-like, naturally sweet herbal.
- Cinnamon Apple Herbal Tea: warm and cozy for evenings.
Always check the ingredient list: some blends labeled herbal include green tea, black tea or yerba mate, which add caffeine.
Frequently asked questions
What tea has no caffeine at all?
Pure herbal teas made without tea leaves, such as chamomile, peppermint, rooibos, honeybush and hibiscus, are naturally caffeine-free.
Does green tea have less caffeine than black tea?
Usually, yes. A typical cup of green tea has less caffeine than black tea, though there's overlap depending on the specific tea and how it's brewed.
Which tea is best before bed?
A caffeine-free herbal tea like chamomile or rooibos is the safest choice in the evening.
How much caffeine is too much?
The U.S. FDA cites 400 mg a day as an amount not generally associated with negative effects for most healthy adults. People who are pregnant, sensitive to caffeine or taking certain medications should talk with their healthcare provider about their limit.