Green tea vs White tea: caffeine compared
Green tea (8 oz) has 28 mg of caffeine, 5 mg more than White tea (8 oz, 23 mg) — 1.2× as much per serving. Per fluid ounce, Green tea is the stronger drink: 3.5 mg/oz versus 2.9 mg/oz.
| Green tea | White tea | |
|---|---|---|
| Serving | 8 oz | 8 oz |
| Caffeine per serving | 28 mg | 23 mg |
| Per fl oz | 3.5 mg | 2.9 mg |
| Share of 400 mg/day | 7% | 6% |
| Servings to reach 400 mg | 14.3 | 17.4 |
| Hours until under 50 mg | already under | already under |
| Last one for an 11 PM bedtime · standard (50 mg) | 11:00 PM | 11:00 PM |
| Last one for an 11 PM bedtime · sensitive (25 mg) | 10:11 PM | 11:00 PM |
| Share of the 200 mg pregnancy limit | 14% | 12% |
One serving of each, over 16 hours
Common questions
Which has more caffeine, Green tea or White tea?
Green tea (8 oz) has about 28 mg versus 23 mg in White tea (8 oz): 5 mg more, or 1.2× as much.
Which is stronger per ounce, Green tea or White tea?
Green tea: about 3.5 mg per fl oz versus 2.9 mg for White tea. Serving size decides the total you actually drink.
How many White tea servings equal one Green tea?
About 1.2 servings of White tea (8 oz) match the caffeine in one Green tea (8 oz).
When should I stop drinking Green tea or White tea before bed?
For an 11 PM bedtime with a 50 mg limit and a 5-hour half-life: last Green tea by 11:00 PM, last White tea by 11:00 PM. Half-life varies from about 1.5 to 9.5 hours between people.
Method
Caffeine per labeled serving, from the same drink table every calculator here uses (FDA/USDA reference amounts and manufacturer labels; see caffeine content of every drink). Brewed drinks vary batch to batch, so read these as typical values. Decay uses a 5-hour average half-life with a 45-minute absorption ramp; cutoff = bedtime − 5 h × log₂(dose ÷ limit). Percentages use the FDA's 400 mg/day figure for healthy adults and the 200 mg/day limit ACOG gives for pregnancy.
Source — Green tea: USDA FoodData Central (SR Legacy 171917), checked 2026-10-13. 12 mg per 100 g × 237 g.
Source — White tea: CSPI caffeine chart (white tea, most brands), checked 2026-10-13. 15–20 mg per 6 oz, i.e. 20–27 mg per 8 oz; midpoint used. Published range 20–27 mg.