Green tea is extracted from the leaves of Camelia sinesis plant. This plant has proven safe to have caffeine. Unlike any other source of caffeine, caffeine in green tea is significantly less amount per cup. But the caffeine it contain is stronger than caffeine in coffee when measured in dry state. Green tea caffeine content metabolizes differently in our body the how it works on coffee.
If you believe that the green tea you’re drinking is caffeine-free, well, you’re believing a myth. Green tea does contain caffeine too like your favorite coffee or caffeinated beverage. Caffeine in green tea depends on the amount of tea used and length of time it the leaves are infused as well as the shape and size of the brewing vessel affect its caffeine content.
You can extract caffeine of smaller leaves into the water faster. As caffeine is water-soluble and the longer it is exposed to water the more caffeine molecules are released. You can infuse the leaves for shorter time if you want less caffeine. In addition, high temperature can also ruin the valuable therapeutic compounds found in green tea. The way you prepare your green tea and the type of tea you have could also influence the caffeine content. The first and second leaves of your tea plant is believe dot have the largest amount of caffeine (3.4%).
So how much caffeine in a cup of green tea?
Green tea contains 15-60mg caffeine per 8-ounce cup, average 30. An 8-ounce cup of instant coffee has an average of about 70mg of caffeine while espresso has 100mg per 2 ounce cup. Your cup of pure green tea contains around 25 milligrams of caffeine per 8-ounce of serving. This is lower amount of caffeine content compared to a typical coffee. It has ¼ amount of caffeine in a typical cup of coffee while ½ amount of caffeine in a typical cup of black tea. Caffeine is consumed in milligrams, FDA, says consuming up to 400mg per day has nothing to do with negative effects in healthy adults.
Scientifically, the amount of caffeine in green tea depends from type to type and it can contain 12mg go 75mg of caffeine or even more. There are factors to be considered of much caffeine level is it in a green tea. The Journal of Food Science listed some samples of caffeine measurement. The samples were made from eight ounces water per two grams of dry green tea, brewed for three minutes.
- Stash Tea Decaf Green-7.6mg
- Ten Ren Tea-16.4mg
- Lipton Green Tea-16.4mg
- Peet’s Coffee Green Tea-33.4mg
But if you want to slash your caffeine intake in green tea, you can minimize it with these ways.
- Skip coffee house serving green tea. Coffee shop green tea is believed to have higher caffeine than other green tea drinks.
- Try decaf green tea. Though decaf green tea is not caffeine free but it is lower than other green teas.
- Drink green tea blends. A blended green tea, like a 50-50 blend of lemongrass and green tea or the combination of mint and green tea. It typically contains about half the caffeine of its unblended part. Teas blended with other ingredients have lower caffeine than unblended teas.
- Make sure to brew your green tea correctly. Most people use boiling water to brew their green tea for three to four minutes. You can use simmering water and brew it for 30 seconds to four minutes.
- Drink twig teas. Twig teas are made from twigs or stems of the tea plant. These parts are naturally low in caffeine.
- Avoid powdered green tea such as Matcha, which is considered as a suspension than an infusion. Meaning you are drinking the leaf instead of the leaf, and it contains more caffeine.
There are some factors influencing caffeine levels such as the brewing time, temperature, tea grade and tea variety. Technically, caffeine content of green tea is difficult to measure, because studies found that its caffeine content varies at any given cup. Studies show that black tea has between 40 and 120mg caffeine per 8-ounce serving. Green tea contains around 25mg of caffeine per 8-ounce serving.
If green tea is your daily beverage then you have a small dose of caffeine. A decaffeinated tea has more significant caffeine content of 2 to 10mf per cup while an iced green tea has about 15mg in a 16 ounce container.
The Dietary Guidelines for Americans (DGA) doesn’t recommend caffeine intake among pregnant women, children or adolescents. As caffeine is classified as stimulant, it effects the central nervous system causing increase alertness, concentration and increase urination and possibly dehydration. Those who consume large doses of caffeine and without experiencing any ill side effects but are caffeine sensitive should select decaf. On the other hand, caffeine is also identified as possible trigger for heartburn. So, if you are experiencing heartburn or gastroesophageal reflux disease (GERD) you are advised to reduce your caffeine intake.