Does Oolong Tea Contain Caffeine? How Much Is In Each Cup

Quick Answer

Yes, oolong tea contains caffeine—typically 30-50mg per 8oz cup. It sits between green tea (29mg) and black tea in caffeine content. The exact amount varies based on oxidation level, tea variety, and brewing method. Darker oolongs have more caffeine than lighter ones. For comparison, coffee contains about 91mg per cup—nearly double the amount in oolong.

Key Takeaways

• Oolong tea contains moderate caffeine (30-50mg per cup)
  
• Brewing with hotter water extracts almost twice the caffeine of lower temperatures
  
• Darker and more oxidized oolongs contain higher caffeine levels
  
• Each later steeping reduces caffeine content a lot
  
• Roasted oolongs tend to have less caffeine than unroasted varieties
  
• Cold brewing produces the lowest caffeine content

That afternoon energy slump hits, and you reach for something to perk you up. Coffee can feel too strong. But herbal tea can feel like a nap in a cup. Oolong tea sits in the middle. It can give you a gentle lift without the hard jolt.

Let’s look at what shapes oolong’s caffeine. Then you can brew it in a way that fits your day.

What Is Oolong Tea?

Oolong tea sits right in the middle of the tea family. It is not fully black tea. It is not green tea either. Oolong goes through partial oxidation, and that level can vary a lot based on the type. That one step is why you get such a wide range of taste.

The word “oolong” means “black dragon” in Chinese. It points to the dark and curly look of the leaves. In Taiwan, people also call oolong “qingcha” or “dark green teas.” And in French tea culture, some call it “blue tea.”

To make it, tea makers first wither the leaves under strong sun. Then they control the oxidation. After that, they curl and twist the leaves into shape. Many top oolongs come from special cultivars grown for that exact style.

So, what does this mean for you in the cup? A lot of variety. Some oolongs taste light and floral. Others taste darker and roasty. You can get notes like honey and fruit, or you can get a thicker taste with a toasted smell.

Caffeine Content in Oolong Tea

How Much Caffeine Is in a Cup?

Yes, oolong tea contains caffeine—typically ranging from 30-50mg per 8-ounce cup. This places it between green tea (approximately 29mg) and black tea in caffeine content.

For comparison:

• Green Tea: 29mg
  
• Oolong Tea: 30-50mg
  
• Black Tea: 50-75mg
  
• Coffee: 91mg

However, these numbers only tell part of the story. The actual caffeine content in your cup depends on numerous factors.

Factors Affecting Caffeine Levels

1. Oxidation Level

The degree of oxidation significantly impacts caffeine content. Oolong tea can range from lightly oxidized (closer to green tea) to heavily oxidized (closer to black tea). Generally:

• Lighter oolongs (10-30% oxidation) have less caffeine
  
• Darker oolongs (60-80% oxidation) contain more caffeine
  

2. Tea Variety

Different oolong varieties naturally contain varying caffeine levels. For example:

• Tieguanyin tends to have higher caffeine content
  
• Dancong varieties often contain less caffeine
  
• High mountain oolongs from Taiwan typically have moderate caffeine

Research published in Agricultural Reviews notes that unique polyphenols present in different oolong varieties can affect both caffeine content and bioavailability.

3. Brewing Temperature

Your water temperature changes how much caffeine ends up in your oolong tea. Hotter water pulls out more caffeine, faster. Research from Taiwan's Tea Research and Extension Station found that boiling water at 100°C can extract close to twice as much caffeine as water at 80°C.

This happens with all teas. But it matters a lot for oolong. Many oolong methods use different water temps, so your cup can change more than you expect.

4. Steeping Time

Longer steeping times extract more caffeine. A typical recommendation:

• 1-2 minutes: Lower caffeine extraction
  
• 3-5 minutes: Medium caffeine extraction
  
• 5+ minutes: Maximum caffeine extraction
  

5. Multiple Infusions

One of the joys of oolong tea is the ability to steep the leaves multiple times. Each subsequent infusion contains less caffeine than the previous one:

• First infusion: 100% of extractable caffeine
  
• Second infusion: About 60-70% compared to first
  
• Third infusion: About 30-40% compared to first
  
• Fourth infusion: Less than 10% compared to first

This means tea drinkers sensitive to caffeine might want to discard the first infusion and enjoy the second or third, which still offer flavor but with reduced stimulant effects.

6. Processing Method

Roasted oolongs often come with less caffeine than unroasted ones. The roasting heat can cause some caffeine to sublimate. That means it skips the liquid stage and turns into gas. Roasters sometimes see white crystals on the equipment. It’s like little “caffeine snow.”

Aged oolongs usually carry less caffeine than fresh ones too. Aging slowly breaks down caffeine compounds. You end up with a gentler cup as the tea gets older.

Oolong Tea and Health

Benefits

Oolong tea comes packed with bioactive compounds that may help your body in a few ways. A review in Food Science and Human Wellness reports antioxidative and anti-inflammatory activity. It also notes anti-cancer effects seen in lab and animal studies. You can picture it like a clean-up crew that helps manage stress inside the body.

And a newer paper in Nutrients adds another angle. It says oolong tea extracts may help regulate NLRP3 inflammasome assembly and lower oxidative stress. Those processes connect with many inflammatory conditions. The lab works also showed a big drop in inflammatory markers, by more than 50%.

Temperature

Your tea temperature matters. More than most people guess. A BMC Cancer study found that very hot oolong tea, compared to warm, was linked to a higher risk of esophageal squamous cell carcinoma. The risk increase showed up most in higher-risk groups. It’s a bit like sunburn inside your throat, just from heat instead of sun. This points to one easy habit. Let the tea cool slightly before drinking.

How to Adjust Your Caffeine Intake with Oolong

For Lower Caffeine

If you enjoy oolong but want to minimize caffeine:

• Choose lighter oolong varieties
  
• Use water around 80°C instead of boiling
  
• Steep for shorter periods (1-2 minutes)
  
• Discard the first infusion and drink subsequent steepings
  
• Try cold brewing (steep leaves in cold water for 6-12 hours)
  
• Select roasted or aged oolongs

For Higher Caffeine

If you want maximum energy from your oolong:

• Select darker, more oxidized oolong varieties
  
• Use boiling water (100°C)
  
• Steep for longer periods (4-5 minutes)
  
• Drink the first infusion
  
• Choose unroasted, fresh oolongs
  

Conclusion

Oolong tea gives you a balanced caffeine lift. It can wake you up. It usually won’t hit as hard as coffee. And your brewing style matters a lot. Brew time and water heat can change how much caffeine you end up drinking, which means you get some control.

There’s also more going on than caffeine. Oolong has bioactive compounds too. So, you’re not just sipping for a buzz. It’s like picking a meal that tastes good and still gives your body something useful.

So, when you make your next cup, pay attention to the brew. Your choices change flavor. They also change the caffeine level in your cup.

Frequently Asked Questions (FAQs)

Is oolong tea high in caffeine?

Oolong tea sits in the middle. Many cups hold about 30 to 50 mg of caffeine. Coffee tends to run higher than that. Black tea can be higher too. Green tea is often lower.

Can I drink oolong tea at night?

Caffeine and sleep don’t mix well for many people. A common rule is to stop caffeine about six hours before bed. If you’re sensitive, stop earlier. Or pick a no-caffeine drink in the evening.

Does oolong tea keep you awake?

It can. Oolong has caffeine and caffeine can keep you alert. If you drink it late, it may mess with sleep. Some people can handle it. Others can’t.

Which oolong tea has the least caffeine?

Some lightly roasted and aged oolongs tend to run lower. Cold brew can lower it too. Second and third infusions can help, because the first steep pulls out more.

How does oolong compare to coffee for energy?

Oolong usually gives a softer lift. For many people it feels smoother and steadier. Coffee can spike faster. Then it can drop.

Can I make decaffeinated oolong tea at home?

You can cut down caffeine. You can’t fully remove it. Try a quick first steep for about 30 seconds. Pour it out. Then brew again for your drink.

About the Author

This article was written by the Lifeboost Coffee team based on current research. We reviewed tea and caffeine data. We used trusted scientific sources to guide the key points.

Disclaimer: This article is for informational purposes only. It does not replace medical advice. Your response to caffeine can vary. Ask a healthcare provider if you have health concerns linked to caffeine.

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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.