Which Herbal Tea Has the Most Caffeine? Black vs Green, Plus Matcha and “Herbal” Outliers

TL;DR: Most true “herbal teas” are naturally caffeine-free. Among tea from Camellia sinensis, matcha typically leads, then black and oolong, with green and white a bit lower. Herbal outliers like yerba mate, guayusa, and yaupon do contain caffeine.

Context & common questions

People ask, “Which herbal tea has the most caffeine?” because labels can be vague. Two clarifications help:

• Tea vs herbal: Black, green, oolong, white, and matcha all come from Camellia sinensis and contain caffeine. “Herbal tea” (tisanes like chamomile, peppermint, rooibos) usually does not contain caffeine.
• Herbal exceptions: Yerba mate, guayusa, and yaupon are caffeinated plants that are brewed like tea but aren’t from Camellia.

What actually has caffeine (from most to least, typical brews)

True tea (Camellia sinensis)

• Matcha (powdered green tea): commonly high because you drink the ground leaf. Many cups land in a coffee-like range depending on scoop size.
• Black tea: generally robust; a standard cup often delivers moderate caffeine.
• Oolong tea: typically mid-range, overlapping black and green.
• Green tea (loose or bagged): usually a notch lower than black per typical steep.
• White tea: often gentler, though young-bud styles can surprise if brewed strong.
• Decaf teas: not zero; tiny residual amounts usually remain.

“Herbal” outliers that do contain caffeine

• Yerba mate (Ilex paraguariensis): moderate to high, depending on gourd size and refills.
• Guayusa (Ilex guayusa): similar to mate per cup.
• Yaupon holly (Ilex vomitoria): North American caffeinated holly; usually moderate.

Brewing factors that change the number

• Leaf-to-water ratio: More leaf equals more caffeine.
• Water temperature: Hotter water pulls out caffeine faster.
• Steep time: Longer steeps yield more caffeine and a stronger taste.
• Leaf style: Broken tea bags often extract faster than large, whole leaves.
• Serving size: A large mug can double what you’d expect from a small cup.

Decision: quick picks by goal

• Need the most caffeine in “tea” form: choose matcha, whisked properly.
• Reliable morning lift: black tea or a sturdy oolong, brewed hot and long enough.
• Gentler daily sip: classic green tea with a shorter steep.
• Caffeine-free comfort: chamomile, peppermint, rooibos, or fruit/spice blends.
• Herbal but caffeinated: yerba mate, guayusa, or yaupon.

Tips & common mistakes

• Tip: If you’re caffeine-sensitive, use cooler water and shorter steeps, or pick non-caffeinated herbals.
• Tip: For a stronger kick without bitterness, increase leaf slightly before cranking steep time.
• Mistake: Assuming all “green” is low. Matcha is green and often higher than black per serving.
• Mistake: Thinking “decaf” means zero caffeine. Expect a small residual amount.

FAQ

Is black tea always stronger than green?

Not always. Typical brews put black above many green teas, but leaf grade, water temperature, and time can flip the results. Matcha commonly exceeds both.

Does milk change caffeine?

No. Milk changes flavor and texture, not caffeine content.

Does resteeping reduce caffeine?

Yes. Most caffeine comes out in the first steep. Later steeps taste lighter and usually contain less.

Which herbal teas are naturally caffeine-free?

Chamomile, peppermint, rooibos, hibiscus, ginger, lemongrass, and most flower/spice blends.

Safety

• Caffeine limits: Many public-health groups suggest keeping daily caffeine within a moderate range; individual sensitivity varies. If you’re pregnant, have heart rhythm issues, reflux, anxiety, or sleep troubles, discuss your personal limit with a clinician.
• Medications: Caffeine may interact with certain medicines and can magnify jitters from other stimulants. Check with a pharmacist if you use prescription stimulants or sensitive medications.
• Timing: To protect sleep, avoid caffeine late in the day. If you’re sensitive, cut off earlier.
• GI sensitivity: Strong tea on an empty stomach can cause nausea in some people. Pair with food or brew gentler.

Sources

• Caffeine and Your Body — U.S. Food & Drug Administration (fda.gov)
• Green Tea overview — National Center for Complementary and Integrative Health (nccih.nih.gov)
• Caffeine: How much is too much? — Mayo Clinic (mayoclinic.org)
• Yerba Mate — Mount Sinai Health Library (mountsinai.org)
• Caffeine — MedlinePlus (medlineplus.gov)

Consider

• If you want predictable caffeine, use a digital scale for leaf and a timer for steeps.
• Rotate in caffeine-free herbals after midday to protect sleep.
• Matcha delivers more because you consume the leaf. If that’s too much, switch to a standard green or shorten your steep.