Types of Tea: The Complete Guide
Plus, info on which tea to drink when.
With roots in Asia, tea is a worldwide staple—a drink that carries us through our days, from beginning to end. But have you ever stopped to consider how tea is made? Or how the various types of tea differ from one another? Believe it or not, as you’ll learn, some of the major tea varieties come from the same plant. The biggest difference between different kinds of tea is the amount of time the picked tea leaves are oxidized before they’re dried. Oxidation browns the tea leaves and alters their flavor, transforming them into something richer and darker than their fresh beginnings.
Here, we delved into the specifics of some of our favorite types of tea to discover what makes them unique and deserving of a place in our kitchen cabinets.
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Black Tea
Black teas are made from Camellia sinensis, which is also the base of all other teas besides herbal varieties. The majority of Camellia sinensis’ commercial cultivation takes place in Asia and likely originated in China.
Black tea leaves have been oxidized for a long time to develop a malty, full-bodied flavor before the drying process. You’ll often find that black tea leaves are crushed into small pieces, which encourages oxidation. For the most part, smaller leaves indicate a more concentrated cup of tea. A cup of black tea can support heart health thanks to the presence of flavonoids but due to its caffeine content, you might be better off enjoying a cup earlier in the day, such as with breakfast or lunch, and not right before bed. However, since the amount of caffeine in a cup of black tea is relatively low, many people aren’t bothered by it.
Brew Time: Steep for 3 to 5 minutes
Brew Temperature: 212 degrees Fahrenheit
Caffeine Content: Between 40 and 60 milligrams per cup
Green Tea
If you want to taste the pure, grassy flavor of the Camellia sinensis plant, try green tea leaves, which briefly get heated after they’re picked to prevent oxidation and preserve their natural qualities. Depending on the variety, green tea can taste vegetal, floral, clean, and so on.
A cup of green tea typically contains a high percentage of polyphenols—antioxidant compounds that protect the body against disease. Energizing and soothing, green tea is a perfect beverage for mornings and early afternoons.
Brew Time: Steep for 1 to 3 minutes
Brew Temperature: 170 to 180 degrees Fahrenheit
Caffeine Content: Between 30 and 50 milligrams per cup
Oolong Tea
The best way to think of oolong tea is a cross between black and green tea. While black tea is fully oxidized and green tea is barely oxidized, if at all, oolong tea falls somewhere in the middle.
The oxidation levels of oolong tea vary dramatically, resulting in a wide range of oolong teas, some of which taste more like green tea (vegetal, fresh, floral) and some more like black tea (malty, rich, full-bodied). You’ll often find that oolong tea leaves have a twisted shape formed by hand or machine to encourage oxidation and adjust the tea’s flavor profile. Sip on a cup of oolong tea if you’re feeling stressed or anxious. Like black and green tea, oolong contains an amino acid called L-theanine, which has been scientifically shown to reduce stress. The popular tea also supports good gut health and helps fight inflammation.
Brew Time: Steep for 30 seconds to 5 minutes
Brew Temperature: 195 degrees Fahrenheit
Caffeine Content: Varies considerably.
White Tea
To produce white tea, Camellia sinensis leaves are harvested before they’ve fully opened when the young buds still have a light coating of white hairs. After they’re picked, the leaves are left out to oxidize for a few hours before they’re dried. The final product is a light, delicate tea with floral notes. A cup of white tea has a minimal caffeine content, making it lower than many other varieties. Like other teas made from Camellia sinensis, white tea is packed with antioxidants and can reduce harmful inflammation.
Brew Time: Steep for 1 to 5 minutes
Brew Temperature: 175 to 180 degrees Fahrenheit
Caffeine Content: Between 15 and 30 milligrams per cup
Rooibos Tea
Unlike the other teas mentioned thus far, rooibos tea is not made from Camellia sinensis, but from Aspalathus linearis—a shrub that’s native to South Africa. The plant’s stems and leaves get oxidized and dried, turning a distinctive reddish color in the process. Rooibos tea tastes mellow, subtly sweet, and nutty and does not contain any caffeine. Like many other teas, rooibos provides antioxidants and is a heart-healthy drink. Plus, since rooibos is naturally caffeine-free, many people enjoy a cup before bed knowing it won’t disrupt their sleep.
Brew Time: Steep for 5 to 7 minutes
Brew Temperature: 212 degrees Fahrenheit
Caffeine Content: Caffeine-free
Herbal Tea
Herbal tea is a broad term for any beverage made by steeping herbs and spices in hot water. Peppermint, ginger, and chamomile teas are popular examples of herbal brews. Generally speaking, herbal teas are caffeine-free, and each variety has its own health benefits. Peppermint and ginger teas can aid digestion, for example, while chamomile tea is a favorite calming beverage that’s great to sip before bed.
Brew Time: Steep for 3 to 5 minutes
Brew Temperature: 212 degrees Fahrenheit
Caffeine Content: Caffeine-free
Chai Tea
With deep roots in Ayurveda, chai tea is made from black tea, boiled water, and milk. The addition of sweeteners and spices such as cinnamon and cardamom (and sometimes cloves, ginger, and peppercorns) is what gives chai tea the cozy, warm flavor that it is known for. Chai is popular throughout Southeast Asia, however, the tea is a favorite during the chilly fall and winter months in the U.S., where it can be consumed as a latte. Chai tea has been shown to benefit heart health, reduce blood sugar, aid in digestion, and help with weight loss. It also has antioxidants and can reduce inflammation. Enjoy chai tea towards the end of the day, as it can help you to relax. Just keep in mind the caffeine content.
Brew Time: Steep for 2 to 4 minutes
Brew Temperature: 200 to 212 degrees Fahrenheit
Caffeine Content: Between 40 and 60 milligrams per cup
Matcha Tea
Originating in Japan, matcha is a ground powder made from a specific type of dried green tea leaf. With a taste described as slightly grassy and bitter, the bright green beverage is popularly consumed in a latte form (iced or hot). While many of the benefits are the same as green tea, matcha contains a higher level of caffeine, making it a popular morning or afternoon tea. When shopping, you'll notice different varieties of matcha from ceremonial grade to culinary grade, which is indicative of the type of leaves used. No matter the brand, be sure to whisk the powder into the hot water, as matcha clumps easily (you can invest in a matcha whisk, called a chasen, if you enjoy this type of tea often.). For those who prefer a little sweetness, opt for honey or maple syrup as opposed to sugar.
Brew Time: None
Brew Temperature: 175 degrees Fahrenheit
Caffeine Content: Between 60 and 70 milligrams per cup
Pu-erh Tea
Pu-erh tea may be the least known type of tea on our list, but it packs a punch when it comes to flavor and levels of caffeine. You'll find this Chinese tea packaged into cakes, which you can break off and brew at length depending on how you want your cup of pu-erh to taste. Many tea aficionados liken pu-erh tea to wine: the longer it is aged, the better it tastes. Darker-aged pu-erh teas tend to have more earthier notes, whereas lighter versions taste bitter. Pu-erh tea is great for digestion and gut health, too, which is why it can be enjoyed one hour after your last meal.
Brew Time: Steep for 15 to 30 seconds
Brew Temperature: 212 degrees Fahrenheit
Caffeine Content: Dependent upon brew strength; as low as 15 or as high as 100 milligrams per cup
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