How Much Caffeine is There in Green Tea
Short answer. A typical 8 ounce cup of green tea lands around 25 to 45 mg of caffeine. The long answer is more useful. Variety, water temperature, and brew time can push that number up or down. Here is a practical guide for men who want clean energy without the crash, plus an interactive tuner to estimate your cup.
Quick numbers
- Typical green tea 25 to 45 mg caffeine per 8 ounces.
- Matcha often 60 to 70 mg because you drink the whole leaf.
- Shade grown gyokuro trends higher at 50 to 60 mg.
- Decaf green tea usually 2 to 5 mg.
- Coffee reference a similar 8 ounce cup often has about 95 mg.
Caffeine feels smoother in green tea because of L theanine, an amino acid that supports calm focus.
How your cup compares
Numbers are averages per 8 ounce serving. Actual caffeine varies by leaf, dose, water temperature, and brew time.
Green tea types and typical caffeine
| Type | Typical caffeine per 8 oz | Notes |
|---|---|---|
| Sencha | 30 to 40 mg | Balanced flavor and medium caffeine |
| Matcha | 60 to 70 mg | You consume the whole leaf powder |
| Gunpowder | 35 to 45 mg | Rolled leaves with steady extraction |
| Gyokuro | 50 to 60 mg | Shade grown leaves trend higher |
| Decaf green tea | 2 to 5 mg | Trace caffeine remains after decaf |
Ranges assume about 2 grams leaf per 8 ounces water and standard brewing. Heavier scoops and hotter water extract more caffeine.
Why green tea feels different than coffee
Green tea pairs caffeine with L theanine, an amino acid associated with calm alertness. Many men report a smooth rise in focus without the jitter. That is why green tea is a strong base for morning routines and pre work blocks. If you train early, a measured cup can support attention and pacing. If evenings are for recovery, switch to a caffeine free cup to protect sleep.
Interactive brew tuner
Estimate caffeine in your cup by tea type, water temperature, and brew time. This is an educational estimate, not a lab value.
Choose your tea
Tip. Sensitive to caffeine. Pour the first 30 seconds off and refill. This can lower caffeine while keeping flavor.
Timing your green tea for best results
- Morning window 7 to 10 AM aligns with alertness for clean focus.
- Midday window 1 to 3 PM sustains energy without a late spike.
- Evening rule keep nights caffeine free to protect sleep and recovery.
For men who train or manage heavy workloads, pair green tea with adaptogenic routines. A clean morning cup supports focus, a midday cup supports adherence during fasting or cut phases, and a calm evening cup anchors sleep hygiene.
Related reading on Tea for Guys
Frequently asked questions
How much caffeine is in a typical cup of green tea
About 25 to 45 mg per 8 ounces for most brews. Matcha trends higher at 60 to 70 mg because you consume the whole leaf powder.
Does hotter water increase caffeine extraction
Yes. Higher temperatures and longer steep times extract more caffeine. Cooler water and shorter steeps lower it.
Is green tea a good pre workout
For many men, yes. The caffeine plus L theanine combo supports calm focus. Keep caffeine earlier in the day and test your response in easy sessions first.
What should I drink at night if I want to sleep well
Choose a caffeine free cup. Our Vitality Blend anchors an evening wind down so sleep and next day performance stay on track.