Caffeine-free tea: herbal teas and decaf tea explained
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Herbal teas such as peppermint, chamomile, rooibos and fruit infusions are naturally caffeine-free, because they are not made from the tea plant. Decaf tea is not completely caffeine-free: the European Food Information Council (EUFIC) lists about 8 mg per 250 ml, compared with about 55 mg for black tea. Green, white and oolong tea and matcha all contain caffeine.
Key points
• Caffeine-free: peppermint, chamomile, rooibos and fruit infusions.
• Decaf tea: about 8 mg of caffeine per 250 ml (EUFIC). Low, not zero.
• Black tea: about 55 mg per 250 ml; green tea about 38 mg (EUFIC).
• Green, black, white and oolong tea and matcha all come from the tea plant and contain caffeine.
Table of contents
- Which teas are caffeine-free?
- Decaf tea: how much caffeine is left?
- Teas that do contain caffeine
- Caffeine in tea compared
- Who might choose caffeine-free tea?
- FAQ
Which teas are caffeine-free?
True tea comes from one plant, Camellia sinensis. Herbal "teas" are infusions of other plants, so they contain no caffeine. Common caffeine-free options include:
- Peppermint
- Chamomile
- Rooibos
- Fruit infusions
If a herbal blend also lists green or black tea in its ingredients, it contains caffeine. More: Coffee alternatives in the UK · How much caffeine is too much? · Caffeine pouches in the UK
Decaf tea: how much caffeine is left?
Decaffeinated tea still contains a small amount of caffeine. EUFIC lists about 8 mg per 250 ml, against about 55 mg for the same amount of black tea (EUFIC). Decaf coffee is similar: about 4 mg per 200 ml. More: How much caffeine is in decaf coffee?
Teas that do contain caffeine
Green, black, white and oolong teas and matcha all come from the tea plant and contain caffeine. Earl Grey is black tea flavoured with bergamot oil, so it contains caffeine too, unless it is labelled decaf. More: Does green tea have caffeine? · Caffeine in matcha vs coffee
Caffeine in tea compared
| Drink | Serving | Caffeine |
|---|---|---|
| Herbal tea (peppermint, chamomile, rooibos, fruit) | 1 cup | none |
| Decaffeinated tea | 250 ml | about 8 mg |
| Green tea | 250 ml | about 38 mg |
| Tea (unspecified) | 250 ml | about 43 mg |
| Black tea | 250 ml | about 55 mg |
| Mug of tea | 1 mug | about 75 mg |
Work out your own total: caffeine calculator.
Sources: EUFIC; mug of tea: NHS.
More: Caffeine in coffee vs tea vs green tea
Who might choose caffeine-free tea?
- Anyone cutting down. For healthy adults, up to 400 mg of caffeine a day from all sources is unlikely to cause adverse effects (FSA and FSS, 2024). Swapping some cups helps you stay well under that. More: Caffeine withdrawal
- Pregnant women. The limit in pregnancy is 200 mg a day. More: Caffeine in pregnancy
- Breastfeeding mothers. The British Nutrition Foundation suggests decaf tea and coffee as alternatives and advises keeping caffeine below 200 mg a day (British Nutrition Foundation). More: Caffeine while breastfeeding
Optimal Native caffeine pouches state the caffeine per pouch on the label: Morning Energy 200 mg, Daily Flow 75 mg and Evening Relax 0 mg, with no sugar.
FAQ
Is decaf tea caffeine-free?
No. It still contains a small amount: about 8 mg per 250 ml, according to EUFIC.
Is green tea caffeine-free?
No. Green tea comes from the tea plant and has about 38 mg of caffeine per 250 ml (EUFIC).
Does rooibos have caffeine?
No. Rooibos is not made from the tea plant and contains no caffeine.
Does peppermint tea have caffeine?
No. Peppermint tea is a herbal infusion with no caffeine, unless it is blended with real tea.
Read next: Coffee alternatives in the UK · Caffeine in decaf coffee · Does green tea have caffeine?
Optimal Native is coming to the UK. One stack for the whole day: Morning Energy, Daily Flow and Evening Relax. Pre-orders ship from 15 December 2026.