With its gentle flavor and acclaimed health benefits, white tea has caught the attention of tea lovers. But one question remains—does white tea contain caffeine? The short answer is yes, but the exact amount can vary. Several factors play into it. Let’s take a closer look.
What Is White Tea?
White tea is a type of tea made from the young leaves and buds of the Camellia sinensis plant. White tea is minimally processed, unlike green or black tea. The leaves are directly plucked to wither and dry, maintaining their original form. This delicate process produces a light flavor and pale yellow color.
White tea comes from Fujian, China a place famous for its tea-making traditions. It used to be a luxury, savored by emperors and scholars. But today this tea is popular around the world for its mild flavor and its health benefits.
There are several distinct varieties of white tea, all with their flavours:
- Silver Needle (Baihao Yinzhen) — Made from only the buds, with a soft, sweet flavor.
- White Peony (Bai Mudan) — A blend of buds and leaves, yielding a stronger flavor.
- Gong Mei & Shou Mei — Made with mature leaves, they produce a strong, earthy flavor.
Does White Tea Have Caffeine?
Yes, white tea does have caffeine. The amount depends on various factors, like which type of white tea, the size of the leaves or buds, and how it is brewed.
So, how much caffeine in white tea?
Usually, this tea contains 6 to 55 mg of caffeine in a 250 mL cup. This range varies depending on the specific type and how it is cooked. White tea does not necessarily have less caffeine than all other teas, as many people believe.
In fact, some white teas may contain caffeine levels comparable to green or even black teas. When trying to lower your caffeine intake, keep in mind that it also greatly depends on the type of white tea as well as how you brew it.
How White Tea’s Caffeine Content Compares to Other Beverages
White tea contains caffeine, but how does it compare to other drinks? The amount of caffeine in white tea can range from 6 to 55 mg per 250 mL cup. This variation depends on the type of tea, the brewing method, and the tea’s origin.
Here’s a quick comparison of caffeine levels in other beverages per 250 mL cup:
- White Tea: 6–55 mg
- Green Tea: 20–50 mg
- Black Tea: 25–110 mg
- Oolong Tea: 30–40 mg
- Coffee: 80–120 mg
- Energy Drinks: 50–160 mg
Some believe white tea is the lowest in caffeine, but that isn’t always the truth. Silver Needle and other high-grade white teas can have as much caffeine as black tea. White tea sometimes has less caffeine than green tea, which you might normally think is the stronger one!
Coffee is the most powerful common drink, but, some energy drinks feature caffeine content even larger. If you’re looking for a mild caffeine boost, white tea is one to try. But if you’d like more control over how much you consume, understanding the elements that influence levels of caffeine is essential.
Factors That Influence Caffeine in White Tea
White tea extract does not have a constant caffeine content. The amount of caffeine in your cup will depend on several factors:
1. Type and Grade of White Tea
The level of caffeine in white tea will vary from one type to another. For example:
- Silver Needle (made from buds) contains the most caffeine.
- White Peony (shou mei): Moderate caffeine (from buds and leaves)
- Shou Mei and Gongmei (from mature leaves) contain the least.
2. Whole Leaf vs. Tea Bag
What about loose-leaf white vs. bagged white tea? This is because tea bags contain many broken leaves and dust, which can release caffeine faster but in much smaller amounts overall.
3. Harvest Time
Younger leaves and buds, harvested in early spring, generally have more caffeine than mature leaves selected later in the season. That’s why premium white teas made with the youngest leaves have surprisingly high caffeine.
4. Brewing Time and Temperature
How you make white tea influences how much caffeine it has:
- Longer steeping time (over 5 minutes) extracts more caffeine.
- Hotter water (above 85°C) releases caffeine faster.
- Cooler water (below 75°C) and shorter steeping times (1–3 minutes) reduce caffeine extraction.
5. Brand Variations
Different brands process their tea in unique ways. Some brands produce white teas with high caffeine levels, while others stick to less forceful kinds. Look on labels for caffeine content to make the right choice.
Knowing these factors enables you to modify your tea-drinking habits to fit your caffeine requirements. Whether you’re after a strong cup or a milder option, small shifts in selection and preparation can really pack a punch.
How to Lower the Caffeine Content in White Tea
If you are sensitive to caffeine but are keen on white tea, there are ways to reduce its caffeine content.
Way #1: Adjust Brew Time & Temperature
The longer you steep white tea, the more it releases its caffeine. To reduce caffeine:
- Use warm water (not boiling). Up to 160–175°F (70–80°C) is ideal.
- Steep for 1–2 minutes instead of 3–5 minutes.
- A second steeping releases much less caffeine.
Way #2: Look for Low-Caffeine Varieties of White Tea
Caffeine Content in White Teas Shou Mei and White Peony are usually lower in caffeine than Silver Needle. Shou Mei is prepared from older leaves, which inherently have less caffeine.
Way #3: Try the Quick Rinse Method
Some people think that rinsing tea leaves for a few seconds is sufficient to wash off caffeine. To try this:
- Pour hot water over the leaves.
- Let it sit for 30 seconds.
- Strain the liquid, then brew normally.
While this process does eliminate some caffeine, it also leaches out some of the antioxidants and flavor.
Way #4: Choose Decaf White Tea
There is decaf white tea, but no tea is 100% caffeine-free. Most of it is removed in the decaffeination process, so it ends up being around 2–5 mg per cup. If you’re really sensitive, herbal teas are a better choice.
Caffeine-Free Alternatives to White Tea
If you’re avoiding caffeine completely, you still have plenty of choices.
1. Rooibos Tea
Rooibos is a naturally caffeine-free tea from South Africa. It has a mild, slightly sweet taste and is packed with antioxidants.
2. Chamomile Tea
Chamomile is known for its calming effects. It helps with sleep, digestion, and relaxation.
3. Peppermint Tea
Refreshing and soothing, peppermint tea is a great alternative to white tea. It aids digestion and has a cooling effect.
4. Barley Tea
Popular in Japan and Korea, barley tea is a roasted grain-based drink. It has a nutty flavor and is caffeine-free.
5. Fruit or Floral Infusions
Hibiscus, rosehip, and dried fruit blends offer a rich flavor without caffeine.
If you love the delicate taste of white tea, try rooibos or barley tea—they have mild, earthy notes.
8 Health Benefits of White Tea
White tea is more than a calming beverage. It’s a powerhouse of health-boosting compounds that work multiple ways to support your body.
1. Rich in Antioxidants
This tea is packed with potent compounds that fight oxidative stress. Catechins such as EGCG protect cells from damage, ensuring they remain resilient. By doing this, they are strengthening the defense mechanism against chronic diseases such as diabetes and cancer.
2. Supports Weight Loss
Active compounds found in white tea also stimulate fat melting. It helps to dissolve the fat reserves and prevents new fat formation. Research suggests it can slightly boost calorie burning — so it’s a useful adjunct for weight maintenance.
3. Improves Heart Health
White tea’s protective powers jerk heart wellness up. It helps lower blood pressure and prevents LDL from accumulating in arteries. Routine consumption could strengthen cardiovascular well-being, reducing the threat of coronary complications.
4. Promote Dental Health
Fluoride, tannins, and polyphenols found in white tea are natural security guards for oral hygiene. They fight bacteria that cause gum problems and cavities. This drink even combats bad breath and gives your mouth a refreshing zing.
5. Anti-Inflammatory Properties
Crippling inflammation over time is the basis for many diseases, from arthritis to heart disease. Bioactive constituents found in white tea help to reduce inflammation, which can lessen muscle recovery time and protect against inflammatory diseases.
6. Enhances Skin Vitality
Your skin fights pollution, artificial light, and free radicals every day. The protective compounds of white tea preserve collagen, the primary protein responsible for firm skin. It neutralizes potentially harmful elements that can lead to premature wrinkles and sagging, keeping the skin youthful.
7. Promotes Hair Growth
Epigallocatechin gallate (EGCG) is present in white tea, which may encourage the growth of hair while also protecting it from premature loss and damage. It might also help with scalp infections and diseases that don’t respond to conventional treatments.
8. Supports Cognitive Function
White tea has neuroprotective properties that are beneficial for the brain cells. It might do so by slowing the clumping of proteins linked to memory-related diseases. Plus, the combination of caffeine and L-theanine promotes clarity, alertness, and sustained focus—without jitters.
Last Words
White tea isn’t always low in caffeine—it’s determined by the type, how the tea is brewed, and the tea grade. If you’re sensitive to caffeine, go with mature leaf white teas like Shoumei or modify your brewing method.
If you want some gentle energy without the jitters, Silver Needle and White Peony are good options.
White tea isn’t only about caffeine—it’s full of antioxidants and health benefits. Embrace it as your daily ritual, because you can adjust its caffeine content to fit whatever you need.
I usually provide no final tip, but if you want a caffeine-free option, try herbal teas like rooibos or chamomile.
Now that you know all about white tea and caffeine, you can choose what’s best for your lifestyle!
