Black Tea vs. Green Tea: Differences in Caffeine, Health Benefits, and More

Both black tea and green tea have been enjoyed for centuries for their taste. And since ancient times they have also been celebrated for their potential healing properties. Now, from matcha to masala chai, tea is one of the most consumed beverages in the world.

While black tea is more common than green tea in the U.S., interest in green tea’s benefits has grown in recent years. But what does the science say about the health benefits of green tea versus black tea? Continue reading to find out if green tea comes out on top and which one has the most caffeine.

What are the differences between green tea and black tea?

Even though they come from the same plant — Camellia sinensis — green tea and black tea differ in taste and caffeine content. 

In general, black tea is thought to have more caffeine, ranging from 25 mg to 48 mg in an 8 oz cup. In contrast, the same serving of green tea has between 25 mg and 29 mg of caffeine. The exception is matcha, a type of green tea that can contain up to 88 mg caffeine in an 8 oz cup — similar to coffee, which contains 95 mg. This is because matcha is made by crushing entire tea leaves into a powder, which is then mixed into water or milk.

A number of factors can affect caffeine levels in green tea and black tea. These include:

• How the tea is processed

• Climate and growing conditions

• Size of tea leaves

• Whether the tea is in a tea bag or in loose leaf form

• The amount of tea and water used in brewing

• How long the tea is allowed to steep

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The way black and green tea are processed can also lead to other differences, such as in color, flavor, and nutrient profile.

Black tea

Black tea is made by wilting, rolling, and exposing tea leaves to the air for hours. As black tea dries, its leaves darken in color through a process known as oxidation. One study suggests that the way black tea is processed may lead to an increase in caffeine and lower antioxidant content. 

Green tea 

Green tea is made from young tea leaves, but it does not go through oxidation. Its leaves are dried in humid air and then steamed. This keeps the color lighter and may preserve its nutrients and beneficial plant compounds.

Is green tea better for you than regular black tea?

It’s unclear if green tea is actually better for you than black tea. Some research suggests green tea may have higher antioxidant activity than black tea. This is because green tea contains more catechins, a type of beneficial plant compound. But there is evidence that both green and black tea may offer health benefits.

Health benefits of green tea

Consuming green tea daily has been linked to health benefits such as:

• Lower risk of stroke (based on a study that looked at both green and black tea)

• A slightly reduced risk of diabetes

• Improved memory and attention span

• Reduced anxiety symptoms

• Healthier aging, as measured by both physical and mental health

Health benefits of black tea

Like green tea, drinking black tea every day may offer health benefits. These could include:

• Lower stroke risk

• Lower blood pressure, though potentially only by a few points

• Lower risk of death, mainly from heart disease and stroke

How much green tea and black tea can you have in a day?

There isn’t a known amount of green tea or black tea that is OK or not OK to have in a day. But you may want to keep an eye on how much caffeine you consume from tea. The FDA, along with most health professionals, suggests consuming no more than 400 mg of caffeine a day. If you are pregnant or breastfeeding, the amount of caffeine considered safe is 300 mg per day. 

Based on the above studies, drinking around 2 to 4 cups of unsweetened green or black tea regularly seems to be linked to health benefits. You can also check the tea package for recommended amounts.  

What are some healthy ways to enjoy green and black tea?

The healthiest way to enjoy both black tea and green tea is plain and unsweetened. For more flavor and antioxidants, try adding fresh mint leaves, a cinnamon stick, or grated ginger and a squeeze of lemon. 

If you find that you need some sweetness, you can consider adding in a splash of milk. Lactose, or the natural sugar found in milk, can help cut through the bitterness of tea and provide a little sweetness. You could also add in a little bit of honey or another natural sweetener of your choice.

Here are some other tips to keep in mind when preparing green or black tea to get the most nutritional benefits:

• Use the right ratio of tea to water. It’s best to use 1 tea bag per cup of water, or around 1 tsp of loose tea leaves per cup.

• Brew your tea at the right temperature. The water should be just below boiling, at about 212 degrees Fahrenheit. 

• Let your tea steep long enough. For black tea, this is 3 to 4 minutes. For green tea, it’s about 5 minutes. 

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Written by:

Laura M. Ali, MS, RDN, LDN

Laura is an award-winning registered dietitian and certified culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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