Which Herbal Teas Have Caffeine? 12 Common Teas Checked

Most herbal teas have zero caffeine. A few have plenty.

That gap matters if you are cutting back, pregnant, sensitive to caffeine, or just trying to fall asleep before midnight. The word "herbal" on a box does not settle the question. Some herbs make caffeine on their own, and some "herbal" blends quietly include green tea.

Below are 12 common teas, sorted into the ones that are caffeine free and the ones that are not, plus a quick way to read any label in ten seconds.

Why most herbal teas are caffeine free

Black, green, white and oolong tea all come from one plant, Camellia sinensis. That plant makes caffeine. Herbal teas come from other plants: mint leaves, chamomile flowers, lemongrass stalks, roots and barks. Most of those plants make no caffeine at all.

A 2008 study in the Journal of Analytical Toxicology brewed 20 store-bought teas and measured them. The white, green and black teas held 14 to 61 mg of caffeine per cup. Decaf teas still had some, under 12 mg. In the herbal teas, caffeine was not detected.

For scale, the FDA says up to 400 mg a day is not generally linked to harmful effects in most healthy adults. A cup of brewed coffee often lands near 100 mg.

8 herbal teas with no caffeine

1. Muña (Andean mint)

Muña (Minthostachys mollis) is a wild mint from the high Andes. In Cusco, cafes serve it after lunch, and hikers on the Inca Trail get a hot cup at camp. It is a leaf from the mint family, with no caffeine. We compare it with regular peppermint in muña vs. peppermint.

2. Chamomile (manzanilla)

Dried chamomile flowers have no caffeine. This is the classic evening cup in most Peruvian homes.

3. Peppermint and spearmint

Both are caffeine free. If mint tea feels like it wakes you up, that is the menthol and the smell, not a stimulant.

4. Lemongrass (hierba luisa)

A grass, not a tea leaf. No caffeine. Peruvian restaurants often pour it for free at the end of a meal.

5. Lemon balm (toronjil)

Another mint-family leaf with no caffeine, usually picked for the evening.

6. Valerian root

No caffeine. People drink it before bed for the opposite reason they drink coffee. It is not right for everyone, so read the cautions first.

7. Rooibos

This South African shrub is sold as "red tea," which confuses people. It is not from the tea plant and has no caffeine.

8. Hibiscus

The tart red flower tea is caffeine free, hot or iced.

The same goes for ginger, anise, fennel, dandelion root, nettle, horsetail and boldo. Roots, seeds and leaves like these do not make caffeine.

4 "herbal" teas that do have caffeine

9. Yerba mate

Mate comes from a South American holly, Ilex paraguariensis. It makes caffeine naturally. A cup is often in the range of a strong black tea, and a full gourd refilled all afternoon adds up to much more.

10. Guayusa

Guayusa is mate's Amazon cousin, grown in Ecuador and northern Peru. It has caffeine too. It often gets sold next to herbal teas because it tastes smooth and a little sweet.

11. Yaupon

Yaupon is a holly native to the southeastern United States. Like mate and guayusa, it has caffeine.

12. Guarana blends

Guarana seeds from the Amazon hold more caffeine by weight than coffee beans. You will see guarana in "energy" and "slimming" tea blends. If it is on the label, treat the cup like coffee.

The tricky middle

• Blends with tea leaf. Many "detox," "slim" and "energy" teas mix herbs with green, white or black tea. Chai is black tea. Matcha is green tea. Jasmine tea is usually green tea scented with flowers.
• Cacao husk tea. It has a small amount of caffeine and more theobromine, a milder relative. Some people still feel it at night.
• Coca tea. Visitors to Cusco are handed mate de coca for the altitude. Coca leaf does not have caffeine. It has its own alkaloids, and it is not legal to bring into the United States. We do not sell it.
• Decaf is not caffeine free. Decaf black or green tea keeps a few milligrams per cup.

How to check any tea in ten seconds

Skip the front of the box. Read the ingredient list and look for these words:

• Green tea, black tea, white tea, oolong, matcha, or Camellia sinensis
• Yerba mate, guayusa, yaupon
• Guarana, kola nut
• Cacao or cocoa shells

If none of them appear, the tea is caffeine free. "Naturally caffeine free" on the box means the plant never had any. "Decaffeinated" means it had caffeine and most was removed.

Caffeine free does not mean risk free

This is the part most caffeine lists leave out. A tea can have no caffeine and still be a poor fit for you.

• Pregnancy and breastfeeding. Many herbs have never been studied in pregnancy. Ask your doctor or midwife before making any herbal tea a daily habit.
• Medicines. Some herbs can interact with blood thinners, blood pressure pills, diabetes drugs or sedatives.
• Sleep herbs. Valerian can cause drowsiness the next morning in some people. See who should avoid valerian tea.
• Children. Check with a pediatrician first.

Common questions

Do all herbal teas have no caffeine?

No. Most do not, but yerba mate, guayusa, yaupon and anything with guarana do. Blends that include green or black tea do as well.

Which herbal tea has the most caffeine?

Yerba mate and guayusa are usually the highest among single-plant teas. Blends with added guarana can go higher. Brewing time and the amount of leaf change the number a lot.

Does peppermint tea have caffeine?

No. Peppermint, spearmint and Andean muña are all caffeine free.

Can I drink caffeine free herbal tea before bed?

Yes, most people can. A small cup an hour before bed is a common habit. A large mug right at bedtime may wake you for a bathroom trip, which defeats the point.

A caffeine free cup from the Andes

If you want something minty after dinner that will not keep you up, muña is the cup Peruvians in the highlands have reached for across generations. You can see the rest of our caffeine free options in the herbal teas collection or the tea bags collection.

These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for education and does not replace advice from a qualified health professional.