Oolong tea naturally contains caffeine. One unique feature of this tea is that oolong tea’s caffeine levels vary depending on the type of oolong tea used.
Before we go on to the caffeine content, it is good to know the unique qualities of oolong tea, and you can find that in my oolong tea guide for beginners.
If you are already familiar with the oolong’s qualities, let’s jump on its caffeine content!
How Much Caffeine Is in Oolong Tea?
Oolong tea contains caffeine. Specific to the oolongs and their caffeine levels, is that different types have different levels of caffeine.
The caffeine levels in oolong tea range between 16 and 55 mg per 8 oz (237 ml) cup using 2 grams of loose tea.
This wide range of caffeine levels in oolongs is because different factors affect the caffeine content in tea, but most agree that, on average, an 8 oz (237ml) cup of oolong tea has roughly 37 mg of caffeine.
Determining the caffeine content of practically every cup of tea is more challenging than you think. There are so many factors that influence the caffeine levels in tea, such as:
- climate
- geographic location
- brewing style
- tea type
- shade-grown vs. sun
- powdered or loose leaf
- environmental changes
In terms of caffeine content, oolong tea ranks in the middle of the true teas. This tea has less caffeine than a cup of black tea but more caffeine than green tea.
So, let’s compare the caffeine levels in oolong and other teas, as well as coffee’s caffeine.
Caffeine in Oolong Tea vs. Green Tea
The average amount of caffeine in an 8 fl oz (237 ml) cup of green tea is around 30 mg. However, this can vary a lot, and the actual levels of caffeine in green tea can be anywhere between 20 and 50 mg per 8-oz serving.
Caffeine levels on average:
- Oolong tea-37 mg per 8 oz (237ml) cup
- Green tea-30 mg per 8 oz (237ml) cup according to USDA data.
If we compare the caffeine levels of oolong tea and those of green tea, we can see that, on average, oolong has more caffeine than green tea. But this is not always the case. As I mentioned before, many factors affect the caffeine levels in certain types of tea.
So if you want to know the exact caffeine levels in your tea, always check the label or ask your tea provider.
Certain types of oolongs can have less caffeine than green tea, but I’m talking in general here, and in most cases, oolongs have a bit more caffeine than green tea.
Caffeine in Oolong Tea vs. Black Tea
On average, an 8 fl oz (237ml) cup of black tea has 47 mg of caffeine. These caffeine levels can vary between 40 and 80 mg per cup.
As for oolongs and green tea, the same goes for black tea too. Caffeine levels can vary in different types of black tea.
On average, caffeine levels in
- Oolong tea-37 mg of caffeine per 8 oz (237ml) cup
- Black Tea-47 mg of caffeine per 8 oz (237ml) cup
As this comparison shows, the average caffeine levels of oolong tea are lower than those of black tea. Keep in mind that these are average levels, and depending on the type of oolong you buy, it may have caffeine levels that are higher than those found in some black teas.
Oolong Tea Caffeine vs. Coffee
One cup of brewed black coffee (8 oz) has around 70–140 mg of caffeine, or approximately 95 mg on average.
Like with tea, the caffeine levels in different types of coffee vary depending on the coffee bean’s origin and the blend used.
For example, according to Caffeine Informer, a single shot of espresso at Starbucks and espresso-based drinks contain 75 mg of caffeine, while an 8-oz cup of decaf coffee contains about 15 mg of caffeine.
On average, caffeine levels in
- Oolong tea-37 mg of caffeine per 8 oz (237ml) cup
- Black Coffee – 95 mg of caffeine per 8 oz (237ml) cup
According to this comparison, coffee contains more caffeine than oolong tea. One cup of coffee has approximately double the caffeine compared to a cup of oolong.
Again, we must take this data into reserve because caffeine levels can also vary in tea and coffee.
The Caffeine Content of Oolong Tea Compared to Other Types of Tea and Coffee
To get a clear image of the oolong tea’s caffeine compared to other true teas and coffee below is a table with average caffeine levels that may help you determine where oolong falls on the caffeine scale.
| Tea/Coffee | Caffeine per 8 fl oz (237ml) |
|---|---|
| White Tea | 28 mg |
| Green Tea | 30 mg |
| Oolong Tea | 37 mg |
| Black Tea | 47 mg |
| Matcha | 64 mg |
| Black Coffee | 95 mg |
Tea Caffeine vs. Coffee Caffeine: What’s the Difference?
There is just one substance known as caffeine, no matter where it is found. So, while the caffeine in tea is the same as that in coffee, there are some differences.
Tea’s caffeine and coffee’s caffeine can give you an energy boost but in different ways. Coffee gives you an instant kick, while tea offers a smooth boost.
The energy-boosting effect of coffee
The effects of coffee on your energy levels are nearly immediate. After 45 minutes, your body absorbs 99 percent of the caffeine you consume, with peak blood concentrations appearing as early as 15 minutes. This is the reason why many people choose a cup of coffee when they need a quick energy boost.
The effect of tea on energy
Tea contains L-theanine, an amino acid that may provide an anti-stress effect. The presence of L-theanine in tea counteracts the stimulating impact of caffeine, resulting in a calm yet aware state of mind without drowsiness.
When you drink an espresso or other coffee, the caffeine enters your bloodstream quickly and gives you a spike of energy, but the caffeine in tea is released slowly over time, providing you with a longer energy boost.
Tea caffeine acts in a slower, more controlled manner, resulting in a longer, slow-release portion of energy rather than an intense spike of energy.
How To Reduce Caffeine in Tea
You may try to reduce the caffeine level of oolong tea or any other type of tea by lowering the water temperature and steeping duration.
According to some data, the caffeine level after 2 minutes of brewing is barely half of that after 5 minutes of brewing at the same water temperature.
During the same brewing time, the amount of caffeine released at an 80 °C (176 °F) water temperature is only half that of a 100 °C (212 °F) water temperature.
This is something you may try, however, if you are caffeine sensitive, avoid teas with high caffeine content and instead opt for herbal teas.
The amount of caffeine considered safe for human consumption is 400 mg per day or about 4 cups of brewed coffee.
I believe I’ve addressed all of the key points concerning the caffeine content of oolong tea in this article.
According to all of this, the caffeine amount of oolong tea varies depending on the type, brewing temperature, steeping duration, and so on. You now know that oolongs usually contain more caffeine than green tea but less than black tea.
Again, this is not always the case and it all depends on the type of tea you choose. For sure, oolongs have less caffeine than black brewed coffee, and caffeine from tea gives a longer, more stable energy boost rather than the intense spike of coffee.
If you’re concerned about the caffeine levels of your chosen oolong tea, you should check the label before buying it or ask your tea provider about it.
