Move Over Green Tea—These 5 Teas Have Even More Antioxidants
Key Takeaways
- Green tea isn’t the only antioxidant powerhouse. While green tea is well-known for its catechins and flavonoids, several other teas—including black and matcha—offer equal or even higher antioxidant levels.
- Matcha leads the pack for antioxidant content. Because it uses the whole powdered tea leaf, matcha can contain up to 945 mg of antioxidants per cup—far surpassing traditionally brewed teas and offering strong anti-inflammatory and heart-protective benefits.
- Each tea offers unique health perks. From black tea’s heart and gut support to white tea’s skin-protective effects and rooibos’s caffeine-free calm, these teas deliver diverse antioxidants that benefit everything from cardiovascular and cognitive health to inflammation and digestion.
Antioxidants are one of the most talked-about nutrients these days, as they can positively impact several aspects of overall health. This is primarily thanks to their ability to target unwanted compounds in the body—namely free radicals.
“Free radicals can damage cells and cause oxidative stress, while antioxidants neutralize them,” explains Jamie Baham, MS, RDN, LD, registered dietitian and owner of Ladybug Nutrition. Free radicals and oxidative stress are often at the root of many of the most common acute and chronic illnesses.
When looking to boost antioxidant consumption, green tea is a popular option as an accessible, tasty, and rich source of these nutrients. “Outside of it being delicious, green tea is full of antioxidant powerhouses called catechins (especially epigallocatechin gallate, or EGCG)—a type of flavonoid. These mighty inflammation fighters may protect your cells from damage and reduce the risk of chronic illnesses like heart disease and cancer,” Baham adds. You’ll also find other flavonoids like quercetin, kaempferol, myricetin, and rutin in green tea.
“These compounds are shown to support cognitive function in older adults as well as promote heart health by lowering LDL cholesterol,” shares Amy Woodman, RD, dietitian and owner of Farmington Valley Nutrition and Wellness in Simsbury, CT. Better blood sugar management, skin health, and even longevity are also tied to the antioxidants in green tea.
Depending on how it’s grown, picked, processed, and brewed, green tea can contain anywhere from 50 and 100 milligrams (mg) of antioxidants per cup. However, it’s not the only tea that offers these beneficial nutrients. Read on to discover five teas that contain as much—or more—antioxidants per cup compared to green tea.
- Jamie Baham, MS, RDN, LD, a registered dietitian and owner of Ladybug Nutrition
- Jessica Villalvir MS, RDN, a registered dietitian based in New York
- Amy Woodman, RD, a dietitian and owner of Farmington Valley Nutrition and Wellness in Simsbury, CT
Teas With More Antioxidants Than Green Tea
Though most of these teas come from the same plant (Camellia sinensis), the way their leaves are processed primarily dictates their flavor, color, and health properties—including antioxidant content.
Black Tea
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Antioxidant Content: 62-100 mg per cup
As one of the most popular teas stateside, black tea is not only delicious, versatile, and nostalgic, but also full of antioxidants. In turn, this tea is associated with plenty of health benefits. “Regular consumption of black tea may offer cardioprotective benefits and help lower blood pressure,” shares Woodman. Its high antioxidant content also helps keep our immune health in tip-top shape and may support a healthy gut microbiome, which bodes well for digestive health. Some of the most popular and flavorful black tea blends to look for include Earl Grey, English breakfast, and orange pekoe.
White Tea
Credit: Getty Images/Margarita Komine
Antioxidant Content: 52-77 mg per cup
If you’re not familiar, “white tea is made from immature tea leaves and has a delicate flavor, containing slightly less caffeine than green or black teas,” explains Woodman, “it provides many of the same antioxidants found in green and black teas, such as catechins.” Baham shines a light on a couple of the unique health benefits of this tea, sharing, “white tea may promote skin health and reduce DNA damage.” This highly drinkable tea can also be a smart choice for those with sensitive stomachs as “white tea is gentle on the gut,” adds Jessica Villalvir MS, RDN, registered dietitian.
Oolong Tea
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Antioxidant Content: 86-150 mg per cup
Oolong tea may not be as well-known as the other teas on this list—but it deserves just as much attention for its wonderfully light, nutty flavor. “Oolong tea is a less common variety compared to green and black teas, and has been associated with improved cardiovascular health, lower blood pressure, enhanced cognitive function, and reduced inflammation,” offers Woodman. But that’s not all, “oolong may help balance blood sugar and protect bones, too,” Villalvir adds.
Matcha
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Antioxidant Content: Up to 945 mg per cup
Few caffeinated beverages have become as trendy as matcha. In fact, you’re likely to find it at most coffee shops nowadays. Not only is it incredibly tasty, but this powdered green tea also surpasses regularly brewed green tea in antioxidant content. “Matcha contains a higher concentration of antioxidants because, unlike traditional teas that are steeped and then discarded, matcha is made by whisking the powdered tea leaf directly into water, allowing for the entire leaf to be consumed,” explains Woodman. This results in some very notable health benefits. “Matcha is a powerhouse of antioxidants and can help lower inflammation, support healthy cholesterol, and even give you a little focus boost,” shares Villavir. Aside from making for social media-worthy lattes and lemonades, matcha can also be added to smoothies and baked goods for an antioxidant boost.
Rooibos
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Antioxidant Content: Up to 68 mg per cup
Unlike the other teas on this list, rooibos is actually not made from the Camellia sinensis plant, but rather from the Aspalathus linearis plant, and is therefore completely caffeine-free! This makes it the perfect beverage to boost your antioxidant intake before bed. “Though slightly below the highest green tea antioxidant concentrations, it’s still substantial per cup. Rooibos is anti-inflammatory and supports cardiovascular health,” shares Baham. This variety makes for a super delicious chai latte that won’t have you buzzing after you drink it.
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