Green tea is an antioxidant-rich beverage with potential health benefits, including reducing inflammation, improving cognitive function, and increasing energy. Since it has a lower caffeine content, the best green teas may serve as a good alternative to coffee, particularly for those who get headaches, jitters, or increased anxiety levels with high caffeine intake. The caffeine content of green tea products varies, but generally, eight ounces of brewed green tea provides 20 to 60 milligrams of caffeine, compared to about 80-100 milligrams in coffee.
There are various green tea products on the market, including standard tea bags, matcha powders, cold brews, and loose-leaf teas with a range of flavor profiles. When choosing a green tea, there are a few things to consider, including caffeine content, flavor, and other ingredients like added sugar. If you are looking to meet certain quality and ethical standards, many products are certified organic and have policies around how they source their tea leaves. Read on for the best store-bought green teas on the market, according to dietitians.
The Health Benefits of Green Tea
While there are few differences between black and green teas, the antioxidant compounds that distinguish green teas are a type of polyphenol called epigallocatechin-3-gallate (EGCG). These naturally occurring antioxidants can reduce oxidative cellular damage in the body by blocking inflammatory pathways. Therefore, regular green tea consumption may help reduce inflammation and the risk of inflammation-related chronic diseases.
Another health benefit of green tea is that it also contains L-theanine, which has been shown to have cognitive-enhancing and stress-reducing properties. Some studies show that green tea consumption can also improve cardiovascular health, support digestive health, and help improve blood sugar control. Additionally, some evidence suggests green tea may modestly help burn fat due to the combination of EGCG and caffeine; however, more research is needed to support these claims.
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Delicate, balanced taste profile
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Transparent sourcing
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Organically grown in nutrient-rich soil
Key Specs
Serving size: 1 sachet | Servings per container: 15 sachets (39 grams) | Ingredients: Organic green tea | Caffeine per serving: < 20 mg / 8oz cup | Non-GMO: Yes | USDA Organic: Yes | Additives: No
Why We Recommend It
Certified organic, non-GMO, and 100% green tea, Rishi Sencha Green Tea tops our list. Sencha tea has a delicate flavor profile with sweet and bright earthy notes, making it an easily drinkable beverage. Rishi sources their sencha tea from Kyushu Island in southern Japan.
Each box contains 15 sachets filled with organic sencha green tea leaves. Rishi recommends brewing one sachet per eight ounces of water at 160 degrees Fahrenheit for two minutes.
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Key Specs
Serving size: 1 tea bag | Servings per container: 40 tea bags (51 grams) | Ingredients: Green tea | Caffeine per serving: 25-50 mg | Non-GMO: Yes | USDA Organic: No | Additives: No
Why We Recommend It
Green tea can be expensive, depending on the variety and brand. Bigelow Classic Green Tea offers an affordable alternative. Their green tea leaves are hand-picked from high-elevated gardens, and each tea bag is packaged in a foil packet to protect it from the air, moisture, and other aromas that might affect the flavor.
Each box contains 40 tea bags filled with their signature green tea blend. To prepare the tea, Bigelow recommends steeping a tea bag in boiling water for three minutes.
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Key Specs
Serving size: 1 packet | Servings per container: 14 single-serve packets | Ingredients: Organic Jasmine Green Tea | Caffeine per serving: 34-50 mg | Non-GMO: Yes | USDA Organic: Yes | Additives: No
Why We Recommend It
If you are looking for a convenient on-the-go green tea option, try Pique Organic Jasmine Green Tea packets. Pique practices transparent sourcing from multi-generational farmers and tea masters from Japan, China and Italy. All Pique teas are also screened for toxins, USDA Organic, and processed to preserve active antioxidants.
Each box contains 14 single-serve packets that can be used to make hot or cold green tea. Simply stir one packet into 8 ounces of cold water and shake or stir, or add a packet to a cup and then pour in 8 ounces of warm water, ideally 170 degrees Fahrenheit, not boiling.
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Key Specs
Serving size: 1 tsp (2 grams) | Servings per container: 30 (60 grams) | Ingredients: Organic matcha | Caffeine per serving: 60 milligrams | Non-GMO: Yes | USDA Organic: Yes | Additives: No
Why We Recommend It
Matcha is different from conventional green tea in that conventional green tea is made by brewing tea leaves in water and then discarding them. Matcha, on the other hand, is finely ground green tea made into a powder and blended into water, so you are consuming ground tea leaves.
Kyoto Dew Matcha is a smooth and rich ceremonial grade matcha, which means it’s made from high-grade, first-harvest matcha leaves sourced from Uji, Kyoto, Japan.
The only ingredient is pure organic green tea matcha. Kyoto recommends whisking 1/2 to one teaspoon of powder in three to five ounces of water in a bowl until the powder is evenly distributed with a frothy surface. Following the recommended serving size is important to ensure you are not overconsuming caffeine.
What is Matcha?
Matcha is grown and processed differently than conventional green tea. Due to these differences, matcha may retain higher concentrations of polyphenols compared to brewed green tea, especially if it’s made from first harvest leaves. Matcha also typically has a higher caffeine content than other green teas.
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USDA Organic
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Contains chlorella powder for added antioxidants
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Pleasant mint, apple, green tea flavor
Key Specs
Serving size: 1 teabag (1.4 grams) | Servings per container: 36 | Ingredients: Organic green tea, spearmint, chlorella powder, matcha, green apple flavor | Caffeine per serving: Not listed | Non-GMO: Yes | USDA Organic: Yes | Additives: No
Why We Recommend It
Republic of Tea Detox Green is a USDA Organic tea that offers a blend of green tea leaves, matcha, and chlorella powder for an added antioxidant boost. Chlorella is a type of algae with potent antioxidants and additional nutrients that may provide added health benefits. We love the addition of spearmint leaves and green apple flavor, which gives this tea a refreshing and balanced taste.
This blend uses premium Japanese matcha, and the green tea and spearmint leaves are sourced worldwide. We also appreciate that the teabags are unbleached and that all ingredients are organic. To prepare this tea, add hot water (just short of boiling) to a cup with one teabag and steep for 2-3 minutes, then remove the teabag.
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Balanced flavor profile
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Refillable tins
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Organic
Key Specs
Serving size: 3 grams | Servings per container: 3.5 ounces loose leaf tea | Ingredients: Organic green tea, ginger flavor, lemon flavor | Caffeine per serving: Not listed | Non-GMO: Yes | USDA Organic: Yes | Additives: No
Why We Recommend It
The lemon and ginger notes in Kusmi Green Tea yield a complex flavor, elevating the natural flavor of the green tea. Kusmi is French-made tea sourced from tea leaves worldwide, offering a wide range of thoughtfully crafted flavors. Try the Ginger Lemon Green Tea after mealtime to get the potential digestive benefits of ginger and the palate-cleansing taste of lemon.
Each tin contains 3.5 ounces of loose-leaf tea. Measure a 3-gram portion into a tea infuser, brew with 175 Fahrenheit water for three to four minutes, and strain into a cup.
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Versatile
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Transparent sourcing
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Organic
Key Specs
Serving size: 1/2 teaspoon (1 gram) | Servings per container: 30 (30 grams) | Ingredients: Organic matcha green tea powder | Caffeine per serving: 16-24 milligrams | Non-GMO: Yes | USDA Organic: Yes | Additives: No
Why We Recommend It
Jade Leaf Organic Matcha Green Tea Powder is USDA organic and sourced from Uji and Kagoshima, Japan. This option is a culinary-grade, second-harvest matcha powder, which means it has a slightly bolder flavor. Since the flavor is strong, culinary-grade matcha powder is best used to make lattes or blend into smoothies and baked goods rather than simply brewed in hot water.
Each 30-gram bag contains 15 to 30 servings. Many prepared matcha drinks at coffee shops can contain over 30 grams of sugar, so whisking your matcha at home can help control your added sugar intake. Try mixing this matcha powder with steamed milk (or your favorite non-dairy milk) for a delicious matcha latte.
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Key Specs
Serving size: 1 teaspoon (2 grams) | Servings per container: 50 (3.53 ounces) | Ingredients: Organic green tea | Caffeine per serving: Not listed | Non-GMO: Yes | USDA Organic: No | Additives: No
Why We Recommend It
Loose-leaf tea tends to yield a more complex flavor, as the water can flow through more of the leaf’s surface, infusing at a higher concentration. Climate-neutral and Fair Trade, Vahdam Himalayan Green Tea Leaves are sourced from the Himalayan region of India and have a sweet and vegetal flavor profile.
The 3.53-ounce bag yields 50 cups of green tea. Vahdam recommends brewing 1 teaspoon in 175 Fahrenheit water for three to four minutes and then straining into a cup. Vahdam is a brand established in India that is carbon and plastic neutral, with transparent sourcing and 1% of revenue committed to the education of their tea growers’ children.
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Three simple ingredients
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No added sugar
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Convenient
Key Specs
Serving size: 16.9 fl ounces | Servings per container: 1 | Ingredients: Purified water, green tea, ascorbic acid (vitamin C) | Caffeine per serving: 60 milligrams | Non-GMO: Yes | USDA Organic: No | Additives: Ascorbic acid
Why We Recommend It
Packaged green tea beverages can contain a lot of added sugar and unwanted additives. With no sugar, Ito En Unsweetened Oi Ocha Green Tea is a refreshing, cold green tea blend, perfect for when you are on the go and can’t brew your own tea.
Each 16.9-ounce bottle of green tea contains just purified water, green tea, and ascorbic acid (Vitamin C). Store a few bottles in your fridge for a cold and convenient option.
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No gluten, sugar, or carbs
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Decaffeinating process retains flavor
Key Specs
Serving size: 1 tea bag | Servings per container: 50 | Ingredients: Decaffeinated China green tea leaves | Caffeine per serving: Less than 2mg per cup | Non-GMO: Yes | USDA Organic: Not listed | Additives: No
Why We Recommend It
If you’re looking for a green tea that’s not packed with caffeine, The People’s Republic of Tea’s Decaf The People’s Green Tea is a perfect choice. With only one ingredient, it’s made strictly from China green tea leaves that have been decaffeinated but still offer plenty of antioxidants in every cup. Like most decaf teas, it still contains traces of caffeine at less than 2 milligrams per cup, which is something to note for those especially sensitive to caffeine.
It’s made using the carbon dioxide process, which gently removes the caffeine from the leaves while preserving their taste and beneficial properties. The tin comes with 50 bags for nearly two months of daily cups, and the tea bag form makes it easy to steep in hot water (however, the round-shaped tea bags do not have strings like traditional tea bags). This tea is also free of gluten, sugar, and carbohydrates, and it features a smooth flavor with a tan-green color once steeped.
How We Selected
Our dietitians picked these products based on caffeine content, flavor, and ingredient quality. Importantly, they looked for products that meet certain quality and ethical standards in sourcing tea leaves.
Verywell Fit / Sarah Felbin
What to Look for in Green Tea
Form
Some people take green tea extract, in pill or liquid form, as a supplement. However, research has shown there are risks with extract products, including side effects such as constipation, stomach problems, increased blood pressure, and liver damage. Since green tea beverages are generally recognized as safe, this article just focuses on the beverage forms of green tea.
Variety
There are many green tea varieties, each with different flavor profiles. Jasmine and Sencha green teas are some of the most popular, yielding balanced vegetal and sweet flavors with a smooth finish. Choose matcha if you are looking for a bold flavor with a higher caffeine and antioxidant content. Regardless of variety, the antioxidant properties in green tea make it ideal to include in an anti-inflammatory diet.
Caffeine Content
There is no “perfect” amount of caffeine to have at a sitting or throughout the day, as caffeine affects everyone differently. Some people do well with higher doses of caffeine, and others are much more sensitive. Take note of the amount of caffeine that suits you best. Keep in mind that matcha is higher in caffeine than other green teas, and brewing tea for a longer duration results in a higher caffeine content.
Ingredient List
The shorter the ingredient list on green tea products, the better. Look for products that contain green tea or green tea powder as the only ingredient.
Packaged green tea products, including matcha powder, can contain high amounts of added sugar. The CDC recommends individuals keep their added sugar intake to less than 10 percent of their total calorie intake—for a 2,000 calorie per day intake, that would mean a maximum of 50 grams of added sugar per day. Look for products with less than five grams of sugar per serving, to limit excess added sugar intake.
Sourcing
You might have quality and ethical considerations when it comes to purchasing your green tea. If this is the case, look for certified organic products to ensure no synthetic fertilizers were used to grow the tea leaves. To feel more confident about the treatment and payment of the farmers and farmworkers that grew your tea, look for products that are Fair Trade or have a transparent sourcing policy that resonates with you.
Our Experts
- Shushy Rita Setrakian, MS, RD, is a Registered Dietitian who converts nutrition science into meaningful dietary recommendations for her patients. She has an eye for spotting the latest nutrition trends and research and breaking down what that can mean for your supplement and food choices.
- Holly Klamer, MS, RD, is a Registered Dietitian and the former nutrition editor for Verywell Fit. She double-checks the accuracy of product claims and the research for our nutrition articles.
Frequently Asked Questions
What is the best time to drink green tea?
Green tea contains caffeine, so it is best to drink it earlier in the day to avoid any sleep disturbances. Swap a cup of brewed green tea or matcha for your cup of coffee in the morning for a gentle caffeine boost. You may also choose to time your green tea consumption based on your workout, since drinking 3 to 6 milligrams of caffeine per kilogram of body weight 60 minutes before exercising may improve exercise performance. Note that green tea may inhibit the absorption of iron and other minerals, so it is best to drink it between meals.
What is the healthiest type of green tea?
Matcha is a particularly healthy green tea option thanks to its high content of polyphenols, vitamin C, and amino acids that increase its antioxidant properties. Matcha also retains more polyphenols because it’s a powdered tea made with ground leaves rather than a standard tea made with infused leaves.
Does decaf green tea contain antioxidant benefits?
The antioxidant compound in green tea, EGCG, is present in both caffeinated and decaffeinated green tea; however, decaffeinated tea may have lower concentrations of antioxidants due to the processing it undergoes. Two main methods are used: direct chemical solvent and supercritical carbon dioxide decaffeination. If you can, choose a decaf green tea brand that uses the carbon dioxide method, as it preserves the most polyphenol content.
How much caffeine is in green tea?
The caffeine content of green tea products varies, but generally, eight ounces of brewed green tea provides 20 to 50 milligrams of caffeine, compared to about 80-100 milligrams in coffee. Matcha tea typically has higher concentrations of caffeine, with about 70 milligrams per teaspoon of powder (a typical serving size for an 8-ounce cup of tea). According to the FDA, up to 400 milligrams of caffeine daily is considered safe for healthy adults. This equals about eight cups of green tea or four cups a day of coffee. However, note that each person has a different tolerance for caffeine, so be sure to take note of how you feel and adjust your intake if needed.
Does green tea help with weight loss?
While some evidence suggests green tea may have possible, modest effects on weight loss and fat oxidation, due to the combination of EGCG and caffeine, more research is needed to support these claims. However, sipping on green tea can be a part of a balanced diet, particularly if it is offsetting consumption of sugar-sweetened beverages. It is important to note that green tea beverages are different from green tea extract supplements, which are not supported by the CDC for weight loss and may cause negative side effects.
In general, it may be more beneficial to focus on overall health rather than weight for long-term well-being. Emphasize a nutrient-dense diet filled with fruits, vegetables, lean proteins, whole grains, and healthy fats. Other small lifestyle changes also go a long way—try preparing more meals at home, adding more movement into your routine, and practicing good sleep habits.
Why Trust Verywell Fit
As a Registered Dietitian, Anne Carroll uses her clinical expertise to cut through marketing claims and get down to the science. These are all products that she has researched, vetted, and would recommend to her clients in private practice and incorporate into her own diet.
