The 8 Best Green Teas of 2022, According to a Dietitian

Our top pick is Rishi Sencha Green Tea

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Well known for its antioxidant content, green tea has grown increasingly popular. There are a variety of green tea products on the market, including standard tea bags, matcha powders, cold brews, and loose leaf teas with a range of flavor profiles, as well as green tea supplements that are made using green tea extract.

Since it has a lower caffeine content, green tea may serve as a good alternative to coffee, particularly for those who get headaches and 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.

When it comes to choosing a green tea that meets your needs, 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, there are many products out there that are certified organic and have policies around how they source their tea leaves. We also only recommend the beverage form of green tea rather than green tea extract taken as a supplement.

Here, the best green teas on the market:

Reviewed & Approved

Rishi Sencha Green Tea is our top pick because of its balanced flavor from certified organic green tea leaves from southern Japan. If you are looking for a bottled option, we like Ito En Tea Oi Ocha Green Tea because of its refreshing taste with no added sugar.

Best Overall: Rishi Tea Sencha Tea

4.6
Rishi Tea Sencha Tea

Courtesy of Amazon

Pros
  • Delicate, balanced taste profile

  • Transparent sourcing

  • Organically grown in nutrient-rich soil

Cons
  • Expensive

What do buyers say? 89% of 300+ Amazon reviewers rated this product 4 stars or above.

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.

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

Best Budget: Bigelow Classic Green Tea

Bigelow Classic Green Tea

Courtesy of Amazon

Pros
  • Inexpensive

  • Individual foil packets help preserve freshness

Cons
  • Less aromatic, milder flavor

  • Not organic

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 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.

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

Best Matcha Powder: Encha Ceremonial Grade Organic Matcha Green Tea

Encha Ceremonial Grade Organic Matcha Green Tea

Courtesy of Amazon

Pros
  • Rich flavor

  • First harvest, high-grade organic matcha

  • Transparent sourcing

Cons
  • More difficult to make

  • Expensive

Matcha is different from conventional green tea in that conventional green tea is made by brewing tea leaves in water and then discarding the tea leaves, so the drinker does not consume the tea leaves themselves. Matcha, on the other hand, is finely ground green tea made into a powder and blended into water so that the tea leaves are consumed.

Encha Ceremonial Organic Matcha is a smooth and rich ceremonial grade matcha, which means it’s made from the high grade, first harvest matcha leaves, sourced from Uji, Nishio, and Shizuoka, Japan.

The only ingredient is pure organic green tea matcha. Encha recommends whisking one teaspoon of powder in five ounces of water in a bowl until the powder is evenly distributed with a frothy surface. It is important to follow the recommended serving size to ensure you are not over consuming caffeine.

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

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 has a higher caffeine content than other green teas.

Best Organic: Yogi Tea Green Tea Pure Green

Yogi Green Tea

Courtesy of Walmart

Pros
  • Smooth taste

  • Giveback mission

  • Transparent, organic sourcing

Cons
  • Higher caffeine content

USDA organic Yogi Tea is inspired by the ancient holistic philosophy of Ayurvedic medicine. They use highly selective sourcing standards and rigorous quality testing, requiring all suppliers to regularly perform Good Agricultural Practice (GAP). You can feel good about this purchase too, as Yogi Tea is involved in international and local giveback missions supporting social responsibility and sustainability.

The Pure Green tea has a robust green flavor with a smooth finish. You can enjoy this blend hot or cold—try brewing a cup, then let cool and serve over ice for a refreshing iced green tea. Steep one tea bag in boiling water for three minutes, or for a stronger tea, use two tea bags.

Serving size: 1 tea bag | Servings per container:  16 tea bags (31 grams) Ingredients: Organic green tea | Caffeine per serving: 58 mg | Non-GMO: Yes | USDA Organic: Yes | Additives: No

Best Tasting: Kusmi Tea Ginger Lemon Green Tea

Kusmi Tea Ginger Lemon Green Tea

Courtesy of The Project Garments

Pros
  • Balanced flavor profile

  • Refillable tins

  • Organic

Cons
  • Requires loose leaf infuser or strainer

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 from around the world, 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. Note that it does contain caffeine, which may not be ideal to consume in the later afternoon or evening.

Each tin contains 3.5 ounces of loose-leaf tea. Measure a 3 gram portion of the loose-leaf tea into a tea infuser and brew with 175 Fahrenheit water for three to four minutes, and strain into a cup.

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

Best Versatile Matcha Powder: Jade Leaf Organic Culinary Grade Matcha

Jade Leaf Japanese Organic Matcha

Amazon

Pros
  • Versatile

  • Transparent sourcing

  • Organic

Cons
  • Strong flavor

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 is a slightly lower grade, more boldly flavored option. Since the flavor is so strong, a 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 upwards of 30 grams of sugar, so whisking your own matcha at home can help to control your added sugar intake. Try mixing matcha powder with steamed milk (or your favorite non-dairy milk) for a delicious matcha latte.

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

Best Loose Leaf: Vahdam Teas Himalayan Green Tea

Himalayan Green Tea

Courtesy of Vahdam Teas

Pros
  • Carbon and plastic neutral brand

  • Transparent sourcing

  • 1% of revenue to education

Cons
  • Requires loose leaf infuser or strainer

  • Not organic

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.

Serving size: 1 teaspoon (2 gram) | Servings per container:  50 (3.53 ounces) | Ingredients: Organic green tea | Caffeine per serving: Not listed | Non-GMO: Yes | USDA Organic: No | Additives: No

Best Bottled: Ito En Tea Unsweetened Oi Ocha Green

Ito En Tea Unsweetened Oi Ocha Green

Courtesy of Amazon

Pros
  • Three simple ingredients

  • No added sugar

  • Convenient

Cons
  • Packaging waste

  • Not organic

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.

Serving size: 1 bottle (16.9 fluid ounces) | Servings per container:  1 bottle | Ingredients: Purified water, green tea, ascorbic acid (vitamin C) | Caffeine per serving: 60 milligrams | Non-GMO: Yes | USDA Organic: No | Additives: Ascorbic Acid

Final Verdict

We like Rishi Sencha Green Tea (view at Amazon) for its organic leaves and delicately balanced flavor profile. If you are looking for matcha, go with Encha Ceremonial Organic Matcha (view at Amazon).

The Benefits of Antioxidants

The antioxidant compounds in green tea are a type of catechin polyphenol, called epigallocatechin-3-gallate (EGCG). These naturally occurring flavonoid antioxidants can reduce oxidative cellular damage in the body by blocking inflammatory pathways. Green tea also contains L-theanine, which has been shown to have cognitive-enhancing and stress-reducing properties. 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.

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 these safety concerns do not exist with green tea beverages, 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. 

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.

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.

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. 

  • Does decaf green tea contain antioxidant benefits?

    The antioxidant compound in green tea, EGCG, is in both caffeinated and decaffeinated green tea; however, decaffeinated tea may have lower concentrations of antioxidants due to the processing it undergoes. There are two main methods 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 a day is considered safe for healthy adults. This is equal to about eight cups per day 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 are feeling 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 come 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.

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