When it comes to our morning or evening cup of tea, we all have our personal favorites. English Breakfast, anyone? With so many different flavors and brewing techniques, there’s something for everyone.
Aside from taste, the question on all of our minds is: which tea is the healthiest, particularly between green and black tea? After all, green tea and black tea are the two most popular teas in the US, according to 2021 research which found that Americans consumed nearly 84 billion servings of tea. 84 percent of tea consumed was black tea, while 15 percent green tea. The rest was oolong, white, and dark tea.
We know both green tea and black tea are low in calories and considered relatively nutritious beverages, but which one comes out on top? To find out, we spoke to nutrition experts about green tea vs. black tea, the health benefits of each, and how to incorporate more green tea and black tea into your diet.
Experts Featured in This Article:
Mackenzie Burgess, RD, is a registered dietitian nutritionist and recipe developer at Cheerful Choices.
Nate Wood, MD, MHS, is an instructor of medicine and the inaugural director of culinary medicine at the Yale School of Medicine.
Diana Guevara, MPH, RD, LD, is a registered dietitian with UTHealth Houston.
Jamie Leskowitz, MS, RD, CDN, is registered dietitian with the Columbia University Irving Medical Center Metabolic and Weight Control Center.
Green Tea Nutrition Facts
Green tea is a crowd favorite for a reason. It’s nutrient-dense and doesn’t contain any calories, fat, sugar, or carbohydrates.
The primary ingredient in green tea are catechins, a polyphenol and type of antioxidant that can provide anti-inflammatory benefits (more on that later!). There are also small amounts of vitamins and minerals such as vitamin B2 and potassium.
Here’s a look at more of the nutrition facts for one cup of green tea, according to the United States Department of Agriculture (USDA) :
- Calories: 2
- Protein: 0.54 g
- Fat: 0 g
- Sugar: 0 g
- Carbohydrate: 0 g
- Fiber: 0 g
- Sodium: 2.45 mg
- Caffeine: 29 mg
- Potassium: 19.6 mg
- Iron: 0.04 mg
- Sodium: 2.45 mg
- Manganese: 0.45mg
- Magnesium: 2.45 mg
- Riboflavin (Vitamin B2): 0.14 mg
Green Tea Benefits
Green tea offers up a number of potential benefits, from heart health to reduced inflammation. Ahead, here’s a breakdown of the potential perks.
May support heart health
Green tea is packed with beneficial antioxidants called catechins. “These compounds can help improve blood flow, maintain healthy blood pressure, and support balanced cholesterol levels,” says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices.
May boost brain function
It’s no secret that caffeine can offer a much-needed brain boost. But for those worried about over-caffeinating with coffee, green tea offers a gentle dose of caffeine averaging between 30 and 50 mg of caffeine per 8 ounces – compared to around 90 mg of caffeine per 8 ounces of brewed coffee, Burgess says. It also depends on the type of green tea – some varieties have a bit more than others. But overall 30mg is the typical mark.
Green tea also contains an amino acid called L-theanine, which can promote a more “relaxed alertness” without the usual caffeine jitters.
Contains some vitamins and minerals
“Green tea contains small amounts of vitamins and minerals,” says Burgess. A single cup of green tea offers the following:
- Manganese: 0.45mg
- Magnesium: 2.45 mg
- Riboflavin (vitamin B2): 0.14 mg
- Potassium: 19.6 mg
May reduce inflammation
The polyphenols, particularly the catechins, present in green tea can also help to combat inflammation in the body.
“Inflammation is at the root of many common diseases and illnesses,” says Nate Wood, MD, MHS, is an instructor of medicine and the inaugural director of culinary medicine at the Yale School of Medicine. “For this reason, green tea has been linked to a number of health benefits, including lower blood pressure and cholesterol, improved heart health, protection against Alzheimer’s, and improved skin appearance. Green tea’s polyphenol content may also be responsible for its anti-cancer properties.”
Black Tea Nutrition Facts
One cup of black tea contains 2.4 calories (around the same as green tea), but almost 50mg of caffeine.
Here’s a look at more of the nutrition facts for a cup of black tea, according to the USDA:
- Calories: 2
- Fat: 0 g
- Carbohydrate: 0.72 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
- Sodium: 7 mg
- Caffeine: 48 mg
- Potassium: 88.8 mg
- Phosphorus: 2.4 mg
- Magnesium: 7.2 mg
- Iron: 0.048 mg
Black Tea Benefits
Despite being slightly higher in calories and much higher in caffeine, black tea still offers a host of perks – from potentially lowering cholesterol to enhancing focus.
May lower cholesterol
Black teas, such as English breakfast tea, contain something called “theaflavin,” an antioxidant formed during the black tea oxidation process, that has been found to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, Burgess says.
Contains several minerals
Black tea contains minerals like potassium, magnesium, and phosphorus, Burgess explains. Minerals play a key role in bodily systems, making sure the brain, heart and muscles function at a healthy level. Here’s a snapshot of what minerals a cup of black tea offers:
- Phosphorus: 2.4 mg
- Magnesium: 7.2 mg
- Potassium: 88.8 mg
May improve gut health
Research shows the polyphenols in black tea support the growth of good bacteria and hinder the growth of bad bacteria, promoting a healthier gut microbiome.
May enhance focus
Black tea contains nearly 50 mg of caffeine, a potential element for enhanced focus, in addition to L-theanine. One study demonstrated the impact of black tea on cognitive function. Participants were separated into two groups: the first group drank 250ml of black tea and the second drank water. They were tested on executive function, attention, and memory.
Results showed the participants who drank the black tea scored higher on cognitive tests and had a better memory compared to the group who drank water.
Green Tea vs. Black tea: Which is Healthier?
Neither. Both green tea and black tea are healthy – it’s just that green tea has more antioxidants. But why? It has a lot to do with the process used to make the teas.
Green and black tea come from the Camellia sinensis plant, Dr. Wood says – each tea is just made differently. In fact, green tea is oxidized to make black tea.
“Green tea is made by steeping tea leaves that have been ‘fixed’ and dried to maintain their green color, while black tea is made from tea leaves that have been fully oxidized and dried to create a dark color,” says Diana Guevara, a registered dietitian with UT Health Houston.
In the oxidation process, many of the naturally-occurring nutrients, including polyphenols, are stripped away, says Jamie Leskowitz, a registered dietitian with the Columbia University Irving Medical Center Metabolic and Weight Control Center.
In other words, when green tea is oxidized to make black tea, many of the catechins are destroyed. However, in the process, new antioxidants – “theaflavins” and “thearubigins” – are produced, which are also beneficial. They just aren’t as potent as catechins. To get the biggest variety of antioxidants from tea, it’s best to consume both green and black tea, Dr. Wood explains.
Incorporating More Green and Black Tea Into Your Diet
Green or black tea is generally safe for most individuals and can be steeped and enjoyed alone or with a splash of lemon, milk and/or honey.
“That said, it’s still crucial to be mindful of caffeine content and remember to limit any added sugars.” Leskowitz says.
“Since these teas both contain caffeine, it is important to consider your sensitivity to caffeine before incorporating significant amounts of green or black tea in your diet,” Guevara notes. If you take medications, she also advises that you speak with your doctor or pharmacist to ensure there are no possible interactions before incorporating significant amounts of green or black tea in your diet.
Generally, if tea interacts with a medication, it will either increase or decrease the amount of medication available to the body, Guervara explains. For example, green tea can interact with the blood pressure medication, lisinopril, decreasing the effectiveness of the drug.
But again, for most healthy adults, drinking green or black tea is not only safe, but beneficial for your body. Happy sipping!
Kaitlin Vogel is a health journalist based in New York. She holds a bachelor’s degree in journalism and psychology, and when it came time to decide whether she wanted to be a journalist or a therapist, she decided to combine both passions. Ever since, she has dedicated her career to writing about mental and physical health and personal development. Her work has appeared in a variety of publications, including Women’s Health, Healthline, EatingWell, and more.
