Yes—green tea contains caffeine. Most cups land around ~20–45 mg per 8 oz (237 ml), usually below black tea and overlapping lighter oolongs. What you feel depends on leaf amount, water temperature, and steep time. Brew cooler/shorter for a soft, calm lift; brew slightly hotter/longer for a brighter morning cup.
What Is Green Tea? Health Benefits & Brewing Guide —
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Guide to Nepali Tea: Types, Benefits & Brewing Tips —
Shop Nepal Green Teas (Collection) —
Treat these as ranges, not one fixed number—your brew choices change the result. Source ranges summarized from Mayo Clinic.
| Beverage (typical brew) | Approx. caffeine per 8 oz |
|---|---|
| Green tea | ~20–45 mg |
| Oolong tea | ~25–45 mg |
| Black tea | ~40–70 mg |
| White tea | ~15–35 mg |
| Matcha (2–4 g whisked) | ~40–140+ mg (depends on grams used) |
| Coffee (drip) | ~80–100 mg |
| Espresso (1 oz shot) | ~60–80 mg (smaller volume, higher concentration) |
Green tea isn’t one flavor or level. It spans steamed (brighter, grassy) and pan-fired (toasty, nutty), spring vs summer harvest, bud-heavy vs mature leaf. Processing doesn’t “create” caffeine—it changes how extraction behaves. Pan-fired Nepali greens brew clean and sweet with steady energy when you stay in the 170–185°F (77–85°C) zone.
Whole, wiry leaves release flavor and caffeine gradually. Broken grades or tea-bag cuts extract faster (and often harsher). Loose-leaf whole leaf is easier to tune for a gentle cup.
More leaf → more dissolved solids → more caffeine in your mug. For Western brews, start with ~2 g per 8–10 oz and adjust by taste. If you’re sensitive, lower dose slightly before you slash time/temperature.
Cooler water and shorter time reduce caffeine and astringency. Much of the caffeine comes out early, but hotter/longer steeps keep extracting. Sweet spot for many premium greens: 170–180°F (77–82°C) for 1:30–2:00.
Spring leaves can taste brighter; later harvests brew rounder. High-elevation leaves (like Ilam, Nepal) mature slowly, concentrating precursors for clarity without harshness. Still—brew choices trump season.
Very hard/chlorinated water mutes sweetness. Use filtered water to keep shorter, cooler brews tasting full.
A typical green tea delivers less than half the caffeine of a standard coffee.
Tea naturally contains L-theanine and other amino acids that many people experience as smoothing caffeine’s edge.
If you’re jitter-prone, go whole-leaf, cooler temps, shorter steeps, or cold brew.
Brew Settings to Reduce Caffeine (without losing flavor)Water: 170–180°F (77–82°C)
Time: 1:30–2:00 (taste at 1:30; pull by 2:00 for delicate cups)
Dose: ~2 g per 8–10 oz (about a level tsp of wiry leaf)
Leaf: Choose whole leaf; avoid broken grades/bags
Multiple infusions: Later short infusions are naturally gentler
Cold brew: 1 tbsp per 12 oz cool water; 6–10 hours in fridge—sweet and smooth
Skip this myth: A 10–15 s “rinse” does not meaningfully decaffeinate tea. Use temperature, time, dose—the levers that matter.
Water: 180–185°F (82–85°C)
Time: 2:15–2:45 (taste at 2:15; stop before harshness)
Dose: 2.5–3 g per 8–10 oz
Leaf: Bud-forward or lightly broken grades extract faster
Style: Steamed greens can feel brighter; pan-fired greens stay clean and sweet
Western mug (simple, consistent)
2–3 g → 8–10 oz → 1:30–2:30. One larger dose in a single cup. Easy to tweak.
Gongfu / short infusions (many small cups)
4–6 g → 100–150 ml (3–5 oz) → 15–35 s per infusion, many rounds. Total caffeine can equal a Western mug, but it’s spread out—many people report calmer focus.
Cold brew (hands-off, mellow)
1 tbsp loose leaf per 12 oz cool water → 6–10 hours in the fridge → strain. Lower tannins/bitterness; very smooth energy.
Morning lift: Brighter, steamed-leaning flavors at 180–185°F for ~2:15.
Midday focus: Pan-fired greens at 175–180°F for ~2:00—clean sweetness, steady energy.
Evening: Cold brew or 170–175°F for 1:30–1:45, small cup; re-steep for a gentle second cup.
The Himalayan foothills of Ilam offer cool nights, misty mornings, and long sun windows—conditions that slow leaf growth and build aroma precursors. During pan-firing, those precursors unlock into clear, honeyed aromatics and a silky texture without the grassy bite that turns many people away from mass-market green teas. Because our teas are orthodox-processed, often hand-rolled, and finished in small batches, extraction stays predictable at both Western and gongfu settings—easy to keep gentle or dial up without tipping into bitterness.
Leaf part & grade — Buds/tips can skew slightly higher; mature leaves extract slower.
Pan-firing/roasting — Shapes aroma/texture; doesn’t “create” caffeine. Can slow extraction slightly (cups can feel calmer).
Resting time after opening — As headspace grows, aromatics soften; raise dose a touch or shorten time to keep sweetness.
Cup size & perception — Smaller, concentrated cups may feel stronger even at similar milligrams.
Hydration & food — A light snack + water often smooth the feel of the same dose.
“Green tea is caffeine-free.”
False—most cups are ~20–45 mg. For a softer feel, use cooler water, shorter time, and whole leaf.
“Darker color = more caffeine.”
Color is mostly infusion strength & processing. Caffeine isn’t visible. Brew settings matter more.
“Rinsing removes the caffeine.”
A quick rinse helps unfurl leaves and warm teaware; it does not decaffeinate your tea.
“Long steep = better tea.”
Past a point, you pull bitterness and more caffeine without balance. Taste at 1:30–2:00 and stop where it’s sweet.
“Cold brew is decaf.”
No—gentler extraction, not zero caffeine.
Many healthy adults use ~400 mg/day as a practical upper limit from all sources. If you’re pregnant or breastfeeding, caffeine-sensitive, or managing a specific condition, speak with your clinician and consider a lower personal limit (some guidance suggests ~200 mg/day in pregnancy). Tea’s tannins may reduce iron absorption from plant foods when sipped with meals; space tea between meals if iron is a concern. (Educational information, not medical advice.)
Leaf: 2–3 g per 8–10 oz
Water: 170–185°F depending on flavor/strength target
Time: 1:30–2:00 (gentler), 2:15–2:45 (brighter)
Gongfu: 5 g / 120 ml, 15–25 s, 6–8 rounds, ~80–85°C to start, adjust by taste
Cold brew: 1 tbsp / 12 oz, 6–10 hrs, strain, serve chilled
“I switched from coffee and still feel jittery.”
Drop to 175°F, steep 1:30, use ~2 g per 8–10 oz. Choose pan-fired Nepali green. Pair with a light snack. For even softer: cold brew and dilute over ice.
“I need a stronger kick before a workout.”
Brew 180–185°F for 2:15–2:45 with 2.5–3 g leaf. If you want a bit more, do two short infusions back-to-back rather than one very long steep.
“My green tea tastes flat.”
Use filtered water, raise dose slightly, and shorten time to keep sweetness. Make sure leaves have room to expand (avoid cramped filters).
“My tea tastes sharp/bitter.”
Lower to 170–175°F, steep 1:30–1:45, and/or reduce dose by 0.5 g. Swirl rather than aggressively stir.
“I love tea at night but sleep is tricky.”
Cold brew 8 hours or brew hot at 170°F for 1:30 and pour a small cup. Re-steep for a naturally gentle second infusion.
Shop Ana’s Organic First Flush Green Tea
Spring-fresh aroma, sweet nutty edges, excellent daily drinker. Forgiving to brew.
Shop Pokhara Classic Organic Green Tea
Bright, crisp cup; great hot or iced; lively but smooth at 175–180°F.
Shop Half Moon Pearl Green Tea
Hand-rolled pearls; naturally sweet; ideal for multiple short infusions.
Does green tea have more or less caffeine than black tea?
Usually less. Most green tea cups sit ~20–45 mg, while black tea sits ~40–70 mg. But a hotter, longer green steep can approach a lightly brewed black.
Is green tea safe during pregnancy?
Many guidelines suggest staying under ~200 mg/day from all sources during pregnancy. One 8-oz green tea is usually well below that, but always check with your clinician.
How should I brew green tea for a gentle cup?
Use 170–180°F, 1:30–2:00, ~2 g per 8–10 oz, whole leaf, and filtered water. Re-steep for a naturally gentler second cup.
Does cold brew reduce caffeine?
It reduces the rate of extraction and tannins, yielding a smoother feel, but it isn’t caffeine-free.
Can green tea upset my stomach?
Astringency from over-hot or long steeps can feel rough. Lower to 170–175°F and shorten time; sip with a light snack if you’re sensitive.
What if my tea tastes grassy or sharp?
You’re probably too hot/long. Drop to 170–175°F and 1:30–1:45. Pan-fired Nepali greens tend to stay rounded and nutty in this zone.
How many cups per day?
Individual tolerance varies. Many adults enjoy 2–4 cups spaced through the day while staying under their personal caffeine limit.
Can I add lemon or honey?
Yes—add after brewing so you don’t alter extraction. Lemon brightens pan-fired profiles; honey complements nutty sweetness.
Why do later infusions feel softer?
Caffeine extraction is front-loaded. Second and third infusions are naturally smoother—one of the perks of quality loose-leaf.
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