Green Tea vs. Black Tea: Which Is Better? Experts Measure Weight

When it comes to our morning or evening cup of tea, we all have our favourites. English Breakfast, anyone? With a wide variety of flavors and brewing methods, there is something for everyone.

Apart from the taste, the question on all of our minds is: which tea is healthier, especially between green and black tea? After all, green tea and black tea are the two most popular teas in the US, according to a 2021 survey that found that Americans consumed about 84 billion teas. 84 percent of the tea consumed was black tea, while 15 percent was green tea. The rest was oolong tea, white and dark.

We know that green tea and black tea are low in calories and considered nutritious drinks, but which one comes out on top? To find out, we talked to nutritionists about green tea vs. black tea, the health benefits of each, and how to include green and black tea in your diet. you.

Experts Featured in This Article:

Mackenzie Burgess, RD, is a registered dietitian and recipe developer at Cheerful Choices.

Nate Wood, MD, MHS, is an instructor of medicine and the inaugural director of culinary medicine at Yale School of Medicine.

Diana Guevara, MPH, RD, LD, is a registered dietitian with UTHalth Houston.

Jamie Leskowitz, MS, RD, CDN, is a registered dietitian with the Columbia University Irving Medical Center Metabolic and Weight Control Center.

Green Tea Nutrition Facts

Green tea is a crowd favorite for a reason. It is nutritious and has no calories, fat, sugar or carbohydrates.

The main ingredient in green tea is catechins, polyphenols and antioxidants that can provide anti-inflammatory benefits (more on that later!). There are also vitamins and minerals such as vitamin B2 and potassium.

Here are some nutritional facts for one cup of green tea, according to the United States Department of Agriculture (USDA):

Benefits of Green Tea

Green tea offers many potential benefits, from heart health to reducing inflammation. Briefly, here is a breakdown of the possibilities.

It can support heart health

Green tea is full of beneficial antioxidants called catechins. “These ingredients can help improve blood flow, maintain healthy blood pressure, and support balanced cholesterol levels,” says Mackenzie Burgess, a nutritionist at right and recipe designer at Cheerful Choices.

It can enhance brain function

It’s no secret that caffeine can provide a much-needed mental boost. But for those worried about drinking too much coffee, green tea provides a mild caffeine dose of between 30 and 50 mg of caffeine per 8 ounces — compared to about 90 mg of caffeine in 8 ounces of brewed coffee, Burgess says. It also depends on the type of green tea – some types have more than others. But in general 30mg is a common indication.

Green tea also contains an amino acid called L-theanine, which can promote “relaxed alertness” without the usual caffeine jitters.

It contains other vitamins and minerals

“Green tea contains small amounts of vitamins and minerals,” says Burgess. One cup of green tea provides the following:

It can reduce inflammation

The polyphenols, especially catechins, found in green tea can also help fight inflammation in the body.

“Inflammation is at the root of many common illnesses and diseases,” says Nate Wood, MD, MHS, an instructor of medicine and associate director of clinical medicine at Yale School of Medicine. “For this reason, green tea has been associated with many health benefits, including lower blood pressure and cholesterol, heart health, protection against Alzheimer’s disease, and appearance improved skin. The polyphenol content of green tea may also be responsible for its anti-cancer properties.”

Black Tea Nutrition Facts

One cup of black tea contains 2.4 calories (the same as green tea), but about 50mg of caffeine.

Here’s a look at some of the nutritional information for a cup of black tea, according to the USDA:

Benefits of Black Tea

Although it is slightly higher in calories and higher in caffeine, black tea still offers a lot of good things – from lowering cholesterol to focus.

It can reduce cholesterol

Black teas, such as English breakfast tea, contain a substance called theaflavin, an antioxidant created during the oxidation process of black tea, which has been found to lower LDL cholesterol. (bad) and increase HDL (good) cholesterol, Burgess says.

It contains several minerals

Black tea contains minerals such as potassium, magnesium and phosphorus, Burgess explains. Minerals play an important role in the body’s systems, ensuring that the brain, heart and muscles work properly. Here is a picture of what minerals a cup of black tea provides:

It can improve gut health

Research shows the polyphenols in black tea support the growth of good bacteria and inhibit the growth of bad bacteria, promoting a healthy gut microbiome.

It can improve mood

Black tea contains about 50 mg of caffeine, which can improve mood, in addition to L-theanine. Another study showed the effect of black tea on mental performance. The participants were divided into two groups: the first group drank 250ml of black tea and the second group drank water. They were tested on executive function, attention, and memory.

The results showed participants who drank black tea scored higher on cognitive tests and had better memory compared to the group who drank water.

Green Tea vs. Black Tee: Which Works Best?

However. Both green tea and black tea are healthy – it’s just that green tea has more antioxidants. But why? It has a lot to do with the method used to make the tea.

Green and black tea comes from Camellia sinensis Plant, Dr. Wood says – each tea is made differently. Basically, green tea is oxidized to make black tea.

“Green tea is made by steeping ‘fixed’ leaves and drying them to retain their green color, while black tea is made from leaves that have been oxidized and dried to create a darker color,” says Diana. Guevara, a registered dietitian with UT Health Houston.

In the oxidation process, many naturally occurring nutrients, including polyphenols, are removed, says Jamie Leskowitz, a registered dietitian with the Metabolic and Weight Loss Center at Columbia University Irving Medical Center.

In other words, when green tea is oxidized to make black tea, most of the catechins are destroyed. However, in the process, new antioxidants – “theaflavins” and “thearubigins” – are produced, which are also useful. They are not as potent as catechins. To get the most antioxidants from tea, it is better to drink green and black tea, Dr. Wood explains.

Including Green and Black Tea in Your Diet

Green or black tea is generally safe for most people and can be steeped and enjoyed alone or with a splash of lemon, milk and/or honey.

“That said, it’s still important to be careful with caffeinated products and remember to limit any added sugar.” Leskowitz says.

“Since both of these teas contain caffeine, it’s important to consider your sensitivity to caffeine before adding large amounts of green or black tea to your diet,” Guevara notes. If you take medication, he also advises you to talk to your doctor or pharmacist to make sure there are no possible interactions before including a large amount of green or black tea in your diet.

In general, if the tea interacts with medications, it can increase or decrease the amount of the medication available in the body, Guervara explains. For example, green tea can interact with the blood pressure medication, lisinopril, reducing the effectiveness of the drug.

But again, for most healthy adults, drinking green or black tea is not only safe, but good for your body. Drinking fun!

Kaitlin Vogel is a health journalist based in New York. He has a bachelor’s degree in journalism and psychology, and when it came time to decide whether he wanted to be a journalist or a therapist, he decided to combine both passions. Since then, he has dedicated himself to writing about mental health and personal development. Her work has appeared in various publications, including Women’s Health, Healthline, EatingWell, and more.