Key Takeaway (TL;DR): Yes—oolong naturally contains caffeine. In a typical 8-oz cup you’ll usually see ~25–45 mg, which generally sits between brewed green and black tea. Your actual cup depends most on leaf amount, water temperature, and steep time. Use those levers to brew a gentler afternoon cup or a brighter morning lift—without sacrificing flavor.
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Treat these as ranges, not one exact number—your brew choices change the result.
Caffeine comparison for oolong, green, black, matcha, coffee and espresso (per 8 oz).
Beverage (typical brew) Approx. caffeine per 8 oz (237 ml) Oolong tea ~25–45 mg (stronger steeps can run higher) Green tea ~20–45 mg Black tea ~40–70 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)
What is Oolong Tea? Benefits & Brewing
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1) Leaf + processing.
Oolong isn’t one style—it’s a spectrum. Greener oolongs (lighter oxidation) can feel bright and floral; amber/roasted oolongs feel rounder and toasty. Oxidation and roast shape flavor and extraction behavior, but they don’t “create” caffeine. The caffeine you experience is mostly about how you brew.
2) Particle size & format.
Whole, hand-rolled leaves (a hallmark of premium oolongs) release caffeine and flavor more gradually than broken grades or bag cut. That’s why short, repeated gongfu infusions can taste profound yet feel gentle—extraction is portioned out cup by cup.
3) Dose (leaf-to-water).
More leaf per 8 oz → more dissolved solids → more caffeine in the cup. Western style commonly uses 2–3 g per 8–12 oz; gongfu uses more leaf in less water but for very short infusions.
4) Water temperature & time.
Hotter water and longer time extract more caffeine. Much of the caffeine comes out early, but meaningful amounts continue to dissolve as steeps lengthen.
Many tea drinkers report steady, focused energy with oolong. Two practical reasons:
A typical oolong cup delivers significantly less caffeine than a standard coffee.
Tea naturally contains amino acids (like L-theanine) that many people experience as a balancing counterpoint to caffeine’s edge.
Sensitivity varies. If you skew jittery, choose lower temps and shorter times, and consider amber/roasted oolongs for a rounder ride.
Water: 185–195°F (85–90°C)
Time: 2–3 minutes (taste at 2:00; pull by 3:00)
Dose: ~2 g per 8 oz (about 1 level tsp of rolled oolong)
Leaf: Prefer larger, whole leaves; avoid broken grades/bags
Multiple infusions: Later short infusions are naturally gentler
Skip this myth: A quick 10–15 s “rinse” does not meaningfully decaffeinate tea. Lowering temperature and time works far better.
Water: 195–205°F (90–96°C)
Time: 3–4 minutes (taste at 3:00; pull by 4:00 to avoid harshness)
Dose: 2.5–3 g per 8 oz (heaping tsp)
Leaf choice: Bud-heavy or lightly broken grades extract faster
Style: Greener oolongs feel brighter; roasted oolongs feel rounder
Western method (familiar mug):
2–3 g leaf → 8–12 oz water → 2–4 minutes.
One larger caffeine “dose” in one mug. Simple, consistent, easy to tweak.
Gongfu method (many short infusions):
5–7 g → 100–150 ml (3–5 oz) → 15–40 seconds, many rounds.
Total caffeine across the session can equal a Western mug, but it’s spread out. Many people experience calmer focus from small cups sipped over time.
Cold brew (hands-off, mellow):
1 tbsp loose leaf per 12 oz (350 ml) cool water → 8–12 hours in the fridge → strain.
Lower extraction of tannins and bitterness; naturally sweet, often gentler feel.
Morning: Greener/floral oolongs for a bright lift; brew 195–200°F for ~3 minutes.
Midday focus: Amber oolongs—honeyed, stone-fruit notes—190–195°F for 2:30–3:00.
Evening: Roasted oolongs (toasty, caramelized). Brew 185–190°F for 2:00–2:30 or go cold brew.
Nepal’s Ilam terroir: why our oolongs taste so cleanGrown in the Himalayan foothills at cool elevations, Ilam leaves mature slowly, concentrating aroma precursors that unlock during oxidation and roast. The result: clear, honeyed profiles, ripe-fruit undertones, and a smooth finish that holds across multiple infusions. Because much of the tea is hand-rolled and orthodox-processed in small batches, you get a leaf that brews beautifully at both Western and gongfu settings—with predictable extraction and excellent re-steep value.
Leaf part & grade. Tips/buds often skew a little higher; mature leaves extract slower. Whole rolled leaves keep extraction orderly; broken grades extract faster.
Harvest & season. Early-spring leaves can taste brighter and extract differently than late-season; neither is “always stronger”—brew changes trump season.
Roast level. Roast shifts aroma and texture more than it boosts caffeine. It can slow extraction slightly, which is why roasted cups often feel calmer.
Water chemistry & grind size (for coffee comparison). It matters more for coffee, but for tea: very hard water or highly chlorinated water can mute flavor perception; use filtered water for cleaner results (you may brew shorter yet taste more).
Resting time after opening. Freshly opened, aromatic oolongs can feel “bigger.” As headspace accumulates in a tin, adjust dose/time slightly to keep the same target cup.
“Dark color = more caffeine.”
Color comes from oxidation/roast and infusion strength, not just caffeine. Brew temp/time matters more.
“Rinsing removes the caffeine.”
A quick rinse is for unfurling leaves and warming your pot. For less caffeine, brew cooler and shorter.
“Long steep = better tea.”
Past a point, you extract bitterness and more caffeine without adding balance. Taste at 2–3 minutes and stop where it’s sweet.
“Oxidation creates caffeine.”
Caffeine is present in the leaf; oxidation shapes flavor and extraction behavior, not the caffeine molecules themselves.
“Cold brew = decaf.”
No—just gentler extraction. It still contains caffeine, but the feel is softer for many people.
Many healthy adults use ~400 mg/day as a practical upper limit from all sources.
Pregnant or breastfeeding, caffeine-sensitive, or managing a specific condition? Talk with your clinician and consider a lower personal limit (some guidelines suggest ~200 mg/day in pregnancy).
Tea’s tannins may reduce iron absorption from plant foods if sipped with meals; spacing tea between meals is a simple workaround.
(Educational information, not medical advice.)
Leaf: 2–3 g per 8 oz (heaping tsp for rolled oolong)
Water: 185–205°F depending on flavor/strength preference
Time: 2–3 min (gentler), 3–4 min (bolder)
Gongfu: 5 g / 120 ml, 20–30 s, 6–8 rounds, ~95°C to start, adjust by taste
Cold brew: 1 tbsp / 12 oz, 8–12 hrs, strain, serve over ice
“I switched from coffee and still feel jittery.”
Drop to 185–190°F, steep 2:00, and use ~2 g per 8 oz. Choose amber/roasted oolongs. Sip smaller cups, add a light snack.
“I need a stronger kick before a workout.”
Use 195–205°F, steep 3–4 minutes, 2.5–3 g. Try a greener oolong for brightness; consider two short infusions back-to-back.
“I love tea at night but sleep is tricky.”
Pick roasted oolong, brew 185°F for ~2:00, small cup. Or cold brew in the morning and pour a small glass with dinner.
“My tea tastes flat.”
Try filtered water, raise the dose slightly, shorten the time to keep sweetness, and make sure the leaves have room to expand.
Clean, honeyed profiles; layered aroma; smooth finishes across multiple infusions. Ships from Boston.
Annapurna Amber Oolong — honeyed amber liquor with smooth stone-fruit; superb afternoon focus.
Ruby Oolong (Organic) — richer body, ripe fruit, light toast; a satisfying mid-morning cup.
Dragon Claw Oolong — distinctive, structured cup; brew shorter for clarity, longer for depth.
Does oolong always have less caffeine than black tea?
Usually at typical settings, yes. But a hot, long oolong steep can approach a lightly brewed black.
Is oolong stronger than green tea?
Often slightly stronger, but there’s overlap. Brew choices (leaf, time, temperature) can flip the order easily.
Does rinsing the leaves remove caffeine?
Not meaningfully. It helps unfurl rolled leaves. For lower caffeine, brew cooler and shorter.
Is cold-brew oolong decaf?
No—it just extracts more slowly, so the cup tastes smoother and many people find it gentler.
How many cups per day?
Individual. Many adults do well with 2–4 cups spaced through the day, staying under a personal total caffeine limit.
What water should I use?
Filtered water generally tastes cleaner and lets you brew shorter while keeping flavor.
Can I add milk?
Yes—especially to amber/roasted styles. Keep temp ~195°F and time ~3:00 for body without harshness.
Why do my later infusions feel gentler?
Caffeine is front-loaded; later short infusions are naturally smoother—one of oolong’s pleasures.
Annapurna Amber Oolong — honeyed amber liquor with smooth stone-fruit; superb afternoon focus.
Ruby Oolong (Organic) — richer body, ripe fruit, light toast; a satisfying mid-morning cup.
Dragon Claw Oolong — distinctive, structured cup; brew shorter for clarity, longer for depth.
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