Green Tea vs. Herbal Tea: Caffeine, Benefits, and Weight Loss
There are plenty of low-calorie drinks you can enjoy from both green tea and herbal tea. However, they aren’t derived from the same plant or contain similar components, nor are they backed by the same studies.
So, what should you consider when looking at green tea vs. herbal tea? First, consider caffeine content, taste, and what you’ll be using the tea for. If you’re using it as a means of losing weight, you should know a little more information.
Green tea seems to have more studies about weight loss, though its effects may be slight and unknown. Herbal teas (normal) aren’t going to help you lose weight.
One thing both teas can do for you is if you’re drinking them plain (no sugar), you are cutting out those extra calories you may be consuming by drinking a sugary drink.
My starting point is simple: I would never pick a tea to drink based on its ability to help me lose weight. My main concerns when picking a tea are: Is there caffeine in the tea, what do I like to taste, and what am I cutting out?
Key Takeaways
- Green tea has caffeine. It’s made from Camellia sinensis leaves.
- There are many types of herbal tea. Some may be caffeine-free.
- Some studies show green tea may cause you to lose a small amount of weight. This is not proven.
- When using extracts, we cannot assume what will happen when consuming brewed green tea.
- Drinking tea without sugar is a healthy alternative to soda.
- Teas that contain laxatives or are marketed as detox teas will not cause you to lose fat.
Medical disclaimer: This is not intended as medical advice. Speak with your physician if you have questions regarding caffeine consumption; herbal blends or extract consumption while on prescription medication; or if you are pregnant/nursing or have any medical conditions. Laxative teas are not recommended for weight loss.
What Is Green Tea?
Green tea is produced from the Camellia sinensis leaf. Black tea and oolong tea are both made from this leaf as well. Each type is processed differently to create its unique taste.
Caffeine is found in green tea along with antioxidants called catechins. Epigallocatechin gallate is one example, also known as EGCG.
This is why researchers continue to look into green tea. Just because something contains a certain substance doesn’t mean that by consuming it you will receive benefits.
Some types of green tea include Sencha, Gunpowder, and Jasmine green tea.
Matcha is another form of green tea. You are drinking the whole leaf instead of discarding it after it has been steeped. There are many factors that go into matcha. You cannot compare it to that of a regular cup of green tea.
What Is Herbal Tea?
When making an herbal tea, you can use flowers, plants, spices, etc., that are put in hot water. You can call these herbal infusions or Tisanes.
Peppermint, Chamomile, Ginger, Hibiscus, and Rooibos are all examples of herbal tea. These will not contain any Camellia sinensis leaves in them.
As mentioned before, there are many types of herbal tea, so each will contain different substances. For example, ginger tea will not have the same benefits as chamomile tea.
You can find many blends of herbal tea as well, which may contain green tea in them. So read your labels.
Don’t just go by the name of the tea or what the package may advertise.
Green Tea vs. Herbal Tea at a Glance
| Feature | Green tea | Herbal tea |
|---|---|---|
| Main ingredients | Camellia sinensis leaves | Herbs, flowers, roots, spices, or fruit |
| Caffeine | Naturally present unless reduced through decaffeination | Often absent, but blends vary |
| Flavor | Often grassy, fresh, or slightly bitter | Can be floral, tart, minty, or spicy |
| Weight-loss evidence | More research, with small and uncertain effects | Limited evidence for ordinary brewed varieties |
| Calories when plain | Very low | Usually very low |
| Main safety considerations | Caffeine, medication interactions, concentrated extracts | Specific herbs, allergies, medication interactions |
Neither one is going to be better than the other. It depends on the ingredients used, how it’s made, and your personal preference.
How Does the Caffeine Compare?
There is caffeine in green tea. Herbal teas that consist of just mint, chamomile, ginger, hibiscus, or rooibos are typically caffeine-free.
According to the Australian Institute of Sport fact sheet on caffeine, there are between 30 and 50mg of caffeine per 250mL cup of green tea. This can vary from product to product.
The type of tea, amount of tea leaves used, temperature of water, and portion size will all influence how much caffeine is in your tea. You can find higher amounts of caffeine in matcha or commercial products.
Tea that is labeled decaffeinated does not mean it has zero caffeine. According to the FDA, there is still some caffeine in decaffeinated tea.
The FDA states that up to 400mg of caffeine a day will not produce any harmful effects in most healthy adults. You do not need to reach this goal; some individuals require much less caffeine.
Include all sources of caffeine when determining your daily intake. If you notice that tea is making you anxious or causing insomnia, then consume a caffeine-free alternative or drink it earlier in the day.
Our guide to how much caffeine is in tea explains the factors that affect your cup.
What Does Research Say About Green Tea and Weight Loss?
There is a lot of research on green tea compared to other herbal teas.
Beverage research suggests a possible small effect
One systematic review and network meta-analysis published in 2024 analyzed 22 RCTs with 1,710 participants. The studies averaged 10 weeks.
They found that drinking green tea resulted in 1.2kg less in weight compared to a placebo and 1.6kg less compared to water.
You should not expect to lose this amount of weight. The certainty of evidence for weight loss compared to placebo was low and very low for the water comparison. There were multiple studies with high risks of bias and little evidence for long-term use.
So keep in mind that while green tea may cause you to lose weight, the effect is likely to be minimal.
Studies of preparations answer a different question
The Cochrane library published a review on green tea preparations for weight loss and maintenance in 2012. These preparations can contain concentrated forms of green tea, so it’s not directly comparable to making your own at home.
Six studies were completed in countries outside of Japan and showed a weighted mean difference of 0.04kg. The studies that were done in Japan showed inconsistent results and could not be pooled.
Based on these studies, they concluded that the weight loss effect is likely to be small and not clinically significant. There was also no evidence for maintenance of weight loss.
What this means for your choice
The National Center for Complementary and Integrative Health states that green tea may help you lose weight due to its catechins and caffeine content.
Drink it if you enjoy it, but don’t expect it to make a significant impact on your weight.
What About Herbal Tea and Weight Loss?
Mostly no. There isn’t a lot of research to back up the idea that herbal tea will help you lose weight.
There are some studies that look into certain herbs and herb extracts, but drinking that herb in tea form may not yield the same results.
They can lead us to ask more questions about how the herb could be beneficial, but not enough to say it will help with weight loss.
Enjoy herbal tea for its taste and the health benefits it may provide.
Peppermint
Tastes great and light. Typically, you don’t need to add any sugar. It can be a good replacement for green tea if you don’t want the caffeine.
It could help with replacing a higher caloric beverage with a less sweet option. Not much to say that peppermint will burn fat, though.
Hibiscus
Makes a nice tea when served cold. It has a tangy flavor, which can be nice if you don’t enjoy drinking water.
If you are adding tons of sugar or juice, you are increasing the calories of your drink.
Ginger
Great warm, spicy flavor. You can buy tea bags that have only ginger in them or use fresh ginger.
Just because there are studies that look at ginger supplements doesn’t mean that drinking ginger tea will help you lose weight.
Chamomile
Many people drink chamomile at night. The National Center for Complementary and Integrative Health (NCCIH) states that they don’t have enough good evidence to determine if chamomile is helpful for any conditions.
So, just a nice nighttime drink, not going to help you sleep better or lose weight.
Rooibos
Has a light flavor and doesn’t have any caffeine in it. It can be a nice change from drinking green tea.
For more options, explore our guide to caffeine-free teas, while checking each blend’s ingredients.
Replacing Sugary Drinks Is the More Practical Benefit
Green tea and herbal tea can allow you to make substitutions in your drinks.
When looking at the Centers for Disease Control and Prevention website under “Rethink Your Drink,” they mention drinking tea. So you can make that substitution for a higher caloric drink, but that doesn’t mean it will cause you to lose weight.
If you were to drink a beverage that had 150 calories in it and replace it with tea, you would be cutting those calories from your beverage. Whether you lose weight or not will depend on many other factors as well.
But if you are just adding tea to your diet, it won’t automatically help you lose weight.
Keep in mind what you are putting in your tea:
- Sugar
- Cream/Milk
- Bottled tea can have sugars in it as well.
- Lattes with matcha and bubble tea
There are many things to consider. You don’t have to give up all of your sweet drinks. Make one change that you can live with.
Our guide to drinking tea without adding extra calories offers practical ideas for flavor and measured additions.
Which Tea Should You Choose?
If you like green tea and are comfortable with the caffeine content, then go ahead and enjoy it. Just keep in mind that there isn’t enough evidence to say that it will help you lose weight.
If you enjoy the taste of herbal teas and don’t want caffeine, then herbal teas can be a good option for you. Just make sure there is no caffeine in the blend and that it will work for your body.
You can enjoy both! Maybe drink your green tea in the morning and a cup of herbal tea later in the day.
If you are looking to replace a higher caloric drink, then it really depends on what you like to drink that won’t require you to add a ton of sugar.
Don’t feel like you need to drink something you don’t enjoy because it says it’s healthy for you.
How to Make Tea Enjoyable Without Much Sugar
You’re more likely to continue drinking a tea that you enjoy than one that will give you desired outcomes.
Use the recommended time listed on your packaging. You can decrease the time your green tea steeps and/or lower the temperature of your water if you find it bitter. When your tea steeps too long, it can become more difficult to drink with no sugar.
Refer to your package’s instructions. There are many varieties of herbal tea, including roots, flowers, and combinations of each.
You can experiment with these as well to add more flavor:
- Lemon slices with green tea.
- Peppermint with a pinch of orange rind.
- Hibiscus with ice.
- A small piece of ginger with certain types of tea.
Again, this is to improve the taste, not add any additional fat burning.
If you typically add sugar to your tea, slowly start cutting back. Start measuring how much you put in your tea to get an idea of your current usage.
Have tea as part of your meal plan. It should not be used as a substitute for meals.
Safety: Brewed Tea, Extracts, and Detox Products
Brewed green tea is different from an extract
According to NCCIH, there have been no adverse effects reported with adult consumption of green tea as a drink. It is important to note that green tea contains caffeine and may interact with medications.
Side effects have been associated with green tea extract and include upset stomach, stomach pain, constipation, and increased blood pressure. Cases of liver damage have been reported with green tea extract in pill or capsule form but are considered rare.
Just because it says tea on the bottle does not mean it’s safe for you.
Herbal does not mean suitable for everyone
It depends on what kind of herb you’re consuming and how much. Some herbs, such as chamomile, can cause allergies or react with medications.
Speak with your doctor or pharmacist before using herbs on a daily basis if you have a medical condition or take prescription medications. Keep in mind there may be several herbs mixed together in some products.
Detox and laxative teas need extra caution
There are many tea products on the market that claim to help you lose weight. Some of these contain senna, which is a stimulant laxative. According to MedlinePlus, senna should only be used to treat constipation short term. Continued use can lead to dependency, and your body may stop functioning properly on its own.
Losing water weight or the contents of your bowel will show you lower on the scale but will not show fat loss.
NCCIH states that there can be dangerous side effects when taking some of these “detox” or cleanse teas. Many advertise false claims about how quickly you can lose weight. Be wary of any tea that says it will melt your fat or you’ll see results overnight.
Our article on detox tea safety discusses ingredients and risks to consider.
Frequently Asked Questions
What’s the difference between green tea and herbal tea?
Green tea is made from the Camellia Sinensis plant. Herbal teas are made from a variety of other plants. Some blends may have a mixture of green and herbal tea, so make sure to read the ingredients.
Which tea will help me lose weight?
Green tea has shown to be more effective than herbal tea in studies, although there is not enough information to prove that it directly helps with weight loss. Any unsweetened tea can take the place of sugary drinks.
Does herbal tea burn belly fat?
There isn’t enough evidence to state that herbal tea will burn belly fat. If a product makes these claims, they should be able to provide sufficient data that proves this in humans.
How much green tea should I drink?
There is no magic number of cups that will ensure you lose weight. Drink as much as your body can tolerate caffeine and is safe for you. Drinking more will not produce faster results.
Is matcha better than green tea?
There is nothing that shows matcha is better than green tea. It simply contains the leaves of green tea. Just remember that matcha lattes contain more sugar and calories than just adding water to matcha.
What type of tea should I drink at night?
You should choose a tea that has no caffeine. If you find that caffeine disrupts your sleep, choose a herbal tea.
My honest takeaway is that I believe that you should drink whatever tea you enjoy. There doesn’t have to be a reason to drink green tea to lose weight or drink herbal tea for health benefits. Find something that you like the taste of and contains healthy amounts of caffeine and ingredients.
The Bottom Line
There are many differences between green tea and herbal tea, from ingredients, caffeine content, and taste.
Green tea has caffeine and catechins. Studies have shown it may have some effect on weight, but more information is needed. Herbal tea has not been proven to help you lose weight.
Drinking either type of tea can help if you’re trying to cut back on sugar.
Want to learn more about Hidden Costa Rican Slimming Tea Recipe? Click here.
Disclosure: This is an affiliate link, so I will receive a commission if you purchase at no additional cost to you. This post does not claim what the product may claim on its product page.
