Caffeine-Free Herbal Teas: What You Need to Know

Dandelion tea has 0 mg of caffeine per 240 ml serving.

• Dandelion and other true herbal teas: 0 mg caffeine per 240 ml cup (herbal/tisane).
• Black tea (240 ml) contains 47 mg; matcha (1 tsp, 240 ml) has 70 mg
• Green tea (240 ml) contains 28 mg; yerba mate (240 ml) contains 85 mg
• FDA advises healthy adults limit caffeine to about 400 mg/day; pregnant people often advised to limit near 200 mg/day.
• Average caffeine half-life ≈ 5.7 hours — caffeine roughly halves every 5.7 hours.

Understanding caffeine in herbal teas

“Herbal tea” is a catch-all for infusions made from leaves, flowers, roots or seeds that are not Camellia sinensis (the tea plant). Examples are dandelion, chamomile, hibiscus, rooibos and peppermint. The dataset lists generic herbal tea (240 ml) at 0 mg caffeine — that applies to single-ingredient tisanes with no added black/green/white tea or mate.

Products labeled simply “tea” can be blends. If a package includes black, green, oolong or mate, expect caffeine: black tea (240 ml) is 47 mg, green is 28 mg, matcha (1 tsp prepared to 240 ml) is 70 mg, and yerba mate (240 ml) is 85 mg according to the dataset.

Caffeine-free herbal tea varieties and what they do

Dandelion

Dandelion root or leaf infusion is a true herbal tisane and contains 0 mg caffeine per 240 ml. It is often used as a coffee alternative (roasted root) and can be pleasantly bitter like coffee without caffeine.

Chamomile, Lavender, Peppermint, Hibiscus, Rooibos

Chamomile, lavender and peppermint are all caffeine-free single-ingredient infusions (0 mg). Rooibos (often called red tea) is also caffeine-free and provides a malty flavor and antioxidants without stimulant effects.

Blends and flavored products

Watch for blends: a “bedtime blend” might be caffeine-free, but a “green tea with chamomile” will contain the caffeine of green tea. Always read the ingredient list or check the label for “herbal” or “tisane” and for Camellia sinensis, mate, or yerba mate.

How herbal teas compare to common caffeinated drinks

Below is a quick comparison using dataset values so you can see where herbal tea fits against common caffeinated options.

Caffeine pharmacology: why timing and half-life matter

Caffeine is absorbed quickly and eliminated with a population-average half-life of about 5.7 hours. That means after about 5.7 hours you have roughly half the caffeine you started with. Below is a concrete example showing remaining caffeine at 3, 6, 9 and 12 hours for common beverages using standard remaining percentages (3 h ≈ 69%, 6 h ≈ 48%, 9 h ≈ 33%, 12 h ≈ 23%).

Because herbal teas have 0 mg caffeine, they don’t contribute to residual stimulant load and are safe choices close to bedtime for most people. If you need to track your total daily caffeine intake across coffee, tea and packaged drinks, tools like CoffeeLog make it easy to add drinks and see totals.

Health, safety and special populations

FDA guidance for healthy adults is about 400 mg/day. Many authorities including EFSA and Mayo Clinic echo conservative limits; pregnancy guidance commonly suggests keeping caffeine near 200 mg/day. The American Academy of Pediatrics discourages caffeine for adolescents. Herbal teas are useful for reducing total caffeine, but herbs have their own cautions: licorice, comfrey and some concentrated extracts can interact with medications or have safety concerns. Check with a clinician if you’re pregnant, breastfeeding, on prescription drugs, or have liver disease.

Choosing and brewing caffeine-free herbal teas

How to choose

• Single-ingredient tisanes (dandelion, chamomile, rooibos, peppermint, ginger, hibiscus, lavender) = caffeine-free.
• Avoid blends that include black/green tea, mate, or guayusa if you want zero caffeine.
• Look for labeling: “herbal,” “tisane,” or an ingredients list without Camellia sinensis.

Brewing tips

Most herbal teas steep best 5–10 minutes in near-boiling water; roots (dandelion, ginger) tolerate longer infusions and can be simmered for stronger flavor. Rooibos handles longer steeping without bitterness. Unlike Camellia sinensis, longer steeping does not increase caffeine because there is none to extract.

Practical takeaways and next steps

If your goal is zero caffeine, choose single-ingredient herbal tisanes — dandelion tea and chamomile are reliable choices at 0 mg per 240 ml serving. If you’re cutting back, compare dataset values: black tea 47 mg, green tea 28 mg, matcha 70 mg, and coffee options from 3 mg (decaf) to 96–200+ mg for brewed/cold-brew varieties. Track beverages and totals with a log app like CoffeeLog to stay under recommended limits.

Medical caution: this page is informational. For pregnancy, chronic illness or medication interactions consult your healthcare provider before changing herbal use or caffeine intake.