Understanding the value of caffeine and tannins in green tea

Caffeine in Green Tea

Green tea contains caffeine, a naturally occurring stimulant. The caffeine content in green tea varies, but it’s generally less than you would find in a cup of coffee. This means you can enjoy it without the jittery side effects often associated with high caffeine intake. See our table below for a guide on how much caffeine content is in each type of green tea.

Three cups of green tea ready to serve in a tranquil setting with a garden in the background.

Green Tea TypeCaffeine Content per Cup
Matcha70 mg
Gyokuro50 mg
Sencha30-40 mg
Dragon Well (Longjing)25-35 mg
Genmaicha (with added rice)20-30 mg
Houjicha (roasted)15-20 mg
White Hair Silver Needle15-25 mg
Jasmine Green Tea15-30 mg
Gunpowder30-35 mg
Bancha20-25 mg

The caffeine works alongside amino acids like L-theanine to provide a unique, steady energy boost. This combination helps improve focus and concentration, making green tea a popular choice for those needing a mild lift.

Another aspect of the caffeine in green tea is its potential health benefits. Studies suggest that the moderate caffeine content in green tea can aid in enhancing metabolism and supporting weight loss efforts. Additionally, caffeine and antioxidants found in green tea may contribute to improved heart health and reduced risk of certain chronic diseases.

Side Effects

While packed with benefits, green tea also has some side effects due to its caffeine content. In sensitive individuals, this can lead to insomnia, anxiety, digestive issues, headaches and dizziness. It’s important to note that these effects are generally mild and more common when consumed in large quantities. Pregnant and breastfeeding women, along with those who have certain health conditions, should consult their doctors about green tea consumption. Moderation is key to enjoying its benefits while minimizing potential adverse effects.

Tannins in Green Tea

Tannins are naturally occurring compounds found in green tea; they do two things: firstly, they improve the deep flavour profile and contribute to the tea’s bitterness and astringency. However, these compounds are not just about taste; they offer several health benefits. Research indicates that tannins in green tea can aid digestion and help fight bacteria; this makes green tea great for gut health.

Side Effects

However, it’s not all about benefits. Tannins can affect iron absorption from plant-based foods, a point worth considering for those with specific dietary needs. To mitigate this, consuming green tea between meals or adding lemon, which contains vitamin C, can help. Despite this, the overall impact of tannins is positive, enhancing both the flavour and health aspects of green tea. These complex compounds are part of what makes green tea so special.

How Caffeine and Tannins Work Together

Caffeine is known for its energizing effects, providing a gentle lift without the crash often linked with coffee. While tannins, on the other hand, help moderate how quickly the caffeine is released into your bloodstream. This results in a more sustained energy boost, free from the abrupt spikes and dips typical of other caffeinated drinks.

The caffeine in green tea may help boost metabolism, aiding in weight management. Tannins contribute to this by supporting digestion and enhancing the absorption of the tea’s beneficial antioxidants. These antioxidants, in turn, work with caffeine to protect heart health and reduce the risk of chronic diseases. The interplay between caffeine and tannins in green tea represents a perfect balance. This balance makes green tea a beverage for those seeking health benefits and a pleasant drinking experience.

Brewing the Perfect Cup: Maximizing Caffeine and Tannin Benefits

Brewing the perfect cup of green tea is both an art and a science. The key lies in balancing the extraction of caffeine and tannins to maximize their benefits. Start by choosing high-quality green tea leaves. Heat water just before boiling, typically around 80°C (176°F), as overly hot water can extract too much bitterness. Steep the tea for 1 to 3 minutes, depending on your taste preference and the type of green tea. Shorter steeping times yield a milder caffeine kick and less astringency, ideal for those sensitive to bitter flavours or looking to avoid the jittery effects of too much caffeine. Experiment with steeping times to find your perfect balance, creating a cup that not only tastes great but also harnesses the full potential of green tea’s health-giving properties.


Green tea offers more than just a soothing drink. Its blend of caffeine and tannins creates a unique experience, balancing energizing effects with rich flavours and health benefits. Whether you are seeking a mild energy boost, health advantages, or simply a delightful hot drink, green tea holds a special place in the world of teas. Remember, the perfect cup is about personal preference, so explore and find your ideal green tea experience.

About the author

Sophia Gouse, a passionate advocate for the art and culture of green tea, is the creative force behind this blog. Her writing offers a rich tapestry of content, from detailed reviews of green tea varieties, guides on brewing techniques, health benefits of teas and explorations of tea culture around the world.

Headshot of the author, Sophia Gouse