Green Tea Caffeine
The Green Tea Caffeine Myths
There are quite a few myths out there around caffeine and green tea. I am going to try and help you wade through some of these legends.
Caffeine Content in Green Tea is less than black tea
Green Tea and Black Tea both come from the same shrub, Camellia Sinesis and as such the caffeine in Green Tea is more or less the same as black tea.
The darker the tea colour, the more caffeine it contains
The colour of the tea does not dictate the caffeine content. For example, the Japanese green tea Gyokuro contains far more caffeine than a tea like Lapsang Souchong which is much darker but has very little caffeine.
Caffeine is Bad
Well, not necessarily. Unless of course if you have a huge intolerance or are sensitive to caffeine. But otherwise, caffeine does have good properties. It increases alertness and stimulates the metabolism. It also contributes to an increase in dopamine levels in the blood, which improves our mood.
Brewing the first infusion for about 30 seconds and then dumping it out gets rid of 70% of the caffeine content
Not true. 30 seconds of brewing extracts only about 9% of caffeine content. This finding is based on an extensive study done by Hicks et all published in 1996 in Food Research International.
The data from their finding extrapolated below shows the caffeine extraction percentages within the 5 minutes period. Steeping for:
30 seconds – 9%
1 minute – 18 %
2 minutes - 34%
3 minutes - 48%
4 minutes- 60%
5 minutes - 69%
10 minutes - 92%
15 minutes - 100%
Now for the facts
Now that we have waded through some of the Green Tea Caffeine Myths, let's explore some of the truths around Green Tea Caffeine.
How to reduce Caffeine from Green Tea?
Based on the data above, one way to do this is to pour out the first infusion. About 70% of caffeine is extracted after 5 minutes of steeping. Note it’s 5 minutes and not 30 seconds. 30 seconds only extracts about 9% of the caffeine.
How much of Caffeine does Green Tea have?
It is very difficult to put an exact figure on Green tea caffeine content. There are many varieties of Green Tea that are grown under different conditions. Also when drinks are made from cultivated plants like tea there are numerous variables that can alter caffeine content.
Generally, all teas have approximately the same amount of caffeine, falling within a range of 25 to 60 mg of caffeine in a 6-oz. cup. For comparison, coffee has about 120 mg per 6 ounces.
Factors that may contribute to Caffeine Content in Green Tea Tea Preparation: Caffeine is water soluble at high temperatures. Remember this tip when preparing green tea. Why? Because green tea is prepared at temperatures below boiling whereas black tea is usually prepared with water at a higher temperature. If you pour boiling water over green tea leaves, more caffeine is extracted. So, steep green tea in cooler water. Not only does the green tea taste better when it’s steeped at the proper temperature, but it helps with caffeine content as well.
Type of leaf: The young buds and first leaves generally have more caffeine than leaves picked from the lower part of the tea plant. Teas made from these leaves however are also usually the most highly prized, high grade teas and taste absolutely wonderful and fresh. They also have the highest amount of antioxidants. So, it’s got everything good going for it except perhaps its caffeine content. If you have an intolerance or sensitivity to caffeine, you can flush out the first infusion which will eliminate 70% of the caffeine. You do this by steeping the tea for about 5 minutes and then dumping it out.
My humble opinion…… If you don’t have medical problems or a caffeine intolerance, my recommendation is to enjoy your cuppa tea. Drink it in moderation. The small amounts of caffeine you consume is good for you. And don’t forget this magical brew has so many benefits. So relax and let the humble cuppa work its magic!
For additional information on caffeine in tea
Tea and Caffeine
Return from Green Tea Caffeine to Green Tea Side Effects
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