How to Reduce Caffeine in Your Green Tea (If You Want To)

August 1, 2025

Green Tea’s Caffeine Dilemma

Green tea is a health hero for many reasons—it's rich in antioxidants, supports brain function, and may even help burn fat. But here’s the catch: it still contains caffeine.

Now, compared to coffee, green tea usually has less caffeine. But if you're especially sensitive or trying to limit your intake for health reasons (like anxiety, insomnia, or pregnancy), that caffeine content might still be too much.

So, how much caffeine is in green tea? And is there a way to still enjoy its benefits—without the buzz?

Let’s dive into how you can enjoy green tea while minimizing its caffeine content.

1. How Much Caffeine Is in Green Tea?

Before we learn how to reduce it, let's understand what we're working with.

A. Green Tea Caffeine Content Overview

On average:

One cup (8 oz) of green tea contains 25–35 mg of caffeine
Coffee? Roughly 95–150 mg per cup

But not all green teas are created equal.

Factors That Affect Caffeine Levels:

Tea variety: Matcha has more caffeine than loose-leaf or bagged green tea
Processing: Younger tea leaves (like in matcha or gyokuro) have more caffeine
Brewing time & temperature: Longer steeping and hotter water release more caffeine
Serving size: Obvious, but a bigger cup = more caffeine

2. How to Naturally Reduce Caffeine in Green Tea

Here’s the part you came for. These science-backed and simple techniques can help you lower the caffeine in your green tea.

A. Shorten Your Steeping Time

The longer you steep green tea, the more caffeine it releases. To reduce caffeine:

Steep for 30 seconds to 1 minute
Avoid over-steeping, especially in hot water

This alone can reduce caffeine by up to 50%.

B. Use Cooler Water

Caffeine is more soluble in hot water, so try using water between 150–175°F (65–80°C).

Pro tip: Let boiling water cool for 5 minutes before steeping your tea.

C. Go with the Second Steep

Here’s a trick from traditional tea drinkers:

Steep your green tea once for 20 seconds
Discard that infusion (it releases most of the caffeine)
Then steep again for your actual drink

This "second steep" method reduces caffeine significantly while still retaining flavor and antioxidants.

D. Choose Low-Caffeine Green Teas

Not all green teas are naturally high in caffeine. Some lower-caffeine options include:

Shaded teas like Hojicha
Nepali loose-leaf green teas (often sun-dried and minimally processed)

Recommended: Mt. Pumori Best Green Tea (Certified Organic) – a mellow, low-caffeine Nepali tea perfect for sensitive drinkers.

E. Blend with Caffeine-Free Herbs

Want to still enjoy the flavor of green tea? Blend it with herbs like:

Mint (also helps with digestion!)
Chamomile (great for sleep)
Tulsi (Holy Basil, naturally calming)

Try Tulsi Chamomile Tranquility Herbal Tea on its own, or add a teaspoon to your green tea for a soothing, low-caffeine blend.

3. Green Tea vs Coffee: How Do They Really Compare?

Wondering if cutting down on green tea caffeine means missing out? Not really.

Let’s break it down:

Feature	Green Tea	Coffee
Caffeine	25–35 mg/cup	95–150 mg/cup
Antioxidants	High in catechins	High in chlorogenic acid
L-theanine (relaxing compound)	Yes	No
Jitter effect	Rare	Common
Crash later?	Less likely	More likely

4. Should You Avoid Green Tea for Caffeine Reasons?

Not necessarily! Even if you’re caffeine-sensitive, you don’t have to cut out green tea entirely. Here’s why:

It contains L-theanine, an amino acid that promotes relaxation and balances caffeine’s effects.
Many people find green tea provides calm alertness, unlike the jittery high from coffee.
By choosing the right green tea and brewing method, you can manage your caffeine intake easily.