Oolong Tea Benefits, Caffeine & How to Brew It

Oolong sits between green and black tea: partly oxidized, so it can taste anything from floral and buttery to toasty and stone-fruity. It's also one of the most rewarding teas to brew, since a good oolong can be re-steeped several times. Here's what's actually known about oolong tea's benefits, how much caffeine it has, and how to brew it well. Browse our loose leaf oolong tea collection as you read.

What is oolong tea?

All true tea, whether green, black, white or oolong, comes from Camellia sinensis. The difference is processing. Oolong leaves are bruised and partially oxidized, anywhere from lightly (green, floral oolongs) to heavily (dark, roasted oolongs), then rolled or twisted and dried. That partial oxidation is why oolong carries both green-tea catechins and some of the theaflavins associated with black tea.

For a side-by-side look at how oolong compares with other teas, see our guide to the types of tea.

Oolong tea benefits

1. Steady energy with moderate caffeine

A typical cup of oolong contains roughly 30–50 mg of caffeine, somewhere between green and black tea and well under a cup of coffee. The exact amount depends on the leaf, how much you use and how long you steep. Like other true teas, oolong also contains L-theanine, an amino acid that many drinkers find makes the lift feel calmer and more even than coffee.

2. A source of tea polyphenols

Oolong contains catechins (including EGCG), theaflavins and other polyphenols. These are the plant compounds behind most tea research. Large population studies have linked regular tea drinking with better heart and metabolic health. These studies show associations rather than proof of cause, and most don't single out oolong.

3. Metabolism and weight: modest at best

A handful of small studies have found that oolong tea slightly increased energy expenditure or fat oxidation over a day, largely attributed to its caffeine and catechins. The effects are small. Oolong can be part of a healthy routine, especially as a zero-calorie swap for sweetened drinks, but it isn't a weight-loss product.

4. An easy daily ritual

One underrated benefit: oolong is built for slowing down. Brewing a small pot and re-steeping the same leaves through the afternoon turns a single teaspoon into several cups.

How much caffeine is in oolong tea?

Ranges are approximate and vary by leaf, amount and steep time.

How to brew oolong tea

Rinse rolled oolongs with a quick splash of hot water first. It helps the leaves start to open. Taste as you go: when a cup turns thin, the leaves are done.

Which oolong should you try?

• Tie Guan Yin (Iron Goddess): the classic floral, orchid-like oolong. A good first oolong.
• Milk Oolong: smooth and creamy with a soft, buttery feel.
• Osmanthus Oolong: oolong blended with osmanthus blossoms for apricot and honey notes.
• Peach Oolong: juicy and fruity; excellent iced.
• Classic Oolong: an everyday, lightly toasted cup.

Who should be careful with oolong?

• Caffeine-sensitive drinkers and anyone advised to limit caffeine, including during pregnancy. Keep to a cup or two, earlier in the day.
• Iron absorption: tea polyphenols can reduce absorption of non-heme iron. If that's a concern, drink tea between meals rather than with them.
• Medications: caffeine interacts with some medicines and stimulants. Check with your pharmacist.

Frequently asked questions

Is oolong tea healthier than green tea?

Not clearly. They share many of the same compounds in different proportions. Choose the one you enjoy drinking every day.

Can I drink oolong tea every day?

For most healthy adults, a few cups a day is a normal amount of tea. Watch your total caffeine if you also drink coffee.

Does oolong tea help with digestion?

Many people enjoy oolong after meals, and warm drinks can feel settling, but there's little direct research on oolong and digestion specifically.