Reader’s Email: I’ve recently gotten really into Pu’er tea and drink several cups a day to satisfy my cravings. But I heard that Pu’er tea contains caffeine and drinking too much of it isn’t good for you. On the other hand, some people say its caffeine content is super low, so you don’t have to worry about insomnia or staying up at night. Which side is right? And how much is safe to drink per day?
How much caffeine is actually in Pu'er tea?
Yes, Pu’er tea has caffeine. In fact, all tea products contain caffeine—the exact amount depends on the processing method, tea variety, how tender the tea leaves are, and the growing temperature. Generally speaking, black tea has about 20–80 mg of caffeine per 100 ml, oolong tea ranges from 25–55 mg, and green tea sits around 8–30 mg. Pu’er tea, on the other hand, falls between 2–40 mg, and its caffeine level largely depends on how long it has been aged.
Pu’er tea continues to age even after it’s processed. The higher the degree of aging, the lower the caffeine content gets. Aged Pu’er that has gone through post-fermentation for over a decade can even drop below 10 mg.
Does low caffeine mean you don't have to worry about losing sleep?
That’s not entirely accurate. Most Pu’er teas on the market are raw Pu’er aged for only 1 to 5 years, or ripened Pu’er made through wet-piling. Since these teas haven’t aged very long, their caffeine levels are still around 20–40 mg, meaning drinking too much can definitely still cause insomnia. Unless you’re drinking heavily post-fermented aged Pu’er, it’s best not to overdo it in one sitting.
For most adults, the recommended daily limit for caffeine is under 400 mg. For pregnant or breastfeeding women, children, and people prone to insomnia, it’s best to cap it at 200 mg a day. If you have a specific health condition or struggle with sleep, be sure to consult a doctor. Regardless of whether Pu’er tea has high or low caffeine, overconsuming it is never good for your body.