I am frequently asked about the level of caffeine in certain teas, so I decided to dig deeper and give you the best answer I can. As you know oolong tea is our focus, not just because it is delicious, but also because of my personal connection to the island of Taiwan. Oolong tea is a darling of Taiwan. It is cherished for its unique flavor profile, and is the broad category between green and black teas, offering a range of health benefits. In this post, we’ll explore the caffeine content of various oolong tea categories including High Mountain Green Oolong, Dong Ding Oolong, Iron Goddess of Mercy, Eastern Beauty, and Aged Oolong Tea, and compare them with coffee.

Caffeine in a 12 oz Cup of Oolong Tea

Tea Research and Extension Station (TRES) Taiwan has provided some helpful guidelines on caffeine levels in different oolong teas, noting that caffeine content can vary based on factors like cultivation methods, oxidation levels, and processing techniques. Here’s a breakdown of caffeine levels in a 12 oz cup of tea from these different varieties. Let’s assume that water temperature is as high as possible and the steep time is three minutes for each infusion:

Summary of Caffeine Content Using 5g of Tea:

Comparison to Coffee

To put these numbers into perspective, a standard 12 oz cup of black coffee contains approximately 120–150 mg of caffeine. This means that, on average, oolong teas have much less caffeine than coffee, typically about one-quarter to one-third the amount.

Is This Amount of Caffeine Safe?

For most people, moderate caffeine consumption is perfectly safe. According to the FDA, a daily intake of up to 400 mg of caffeine is considered safe for healthy adults. This equates to roughly:

• 8–16 cups of oolong tea (depending on the variety and brewing strength)
• 3–4 cups of coffee

Since oolong teas have a lower caffeine content compared to coffee, they can be a gentler option for those looking to manage their caffeine intake.

How Much Oolong Tea is Too Much Oolong?

Drinking more than 10–15 cups of oolong tea a day could lead to excessive caffeine intake, potentially causing side effects such as:

• Insomnia
• Nervousness or restlessness
• Increased heart rate

It’s also worth considering that tea contains theanine, an amino acid that moderates caffeine’s stimulating effects, offering a more relaxed and focused feeling compared to coffee.

Conclusion

For most people, moderate tea consumption—around 4–8 cups a day—should be well within safe limits. Enjoying these artisanal teas not only helps you stay energized but also allows you to explore their diverse flavor profiles without worrying about overdoing it on caffeine.

So, if you’re looking to cut down on coffee but still want a flavorful, energizing beverage, oolong tea is a perfect choice!