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Have you determined you want to reduce your caffeine level? Maybe you want to switch from drinking coffee and soda to drinking tea, but are afraid the caffeine level won’t be much different? This primer will help you distinguish caffeinated teas from teas that don’t contain caffeine.

If you’re switching from drinking coffee, you maybe interested to learn an eight-ounce serving of coffee contains 150-200 milligrams of caffeine. The following lists tea types from teas with the most caffeine to the least amount of caffeine.

Black tea is the most caffeinated, weighing in at 60-90 milligrams of caffeine per serving. Black teas are the foundation of traditional iced teas as well as Earl Grey and both Irish and English breakfast teas. It can be drank straight, with lemon, or with milk and honey.

Oolong tea, which is smooth and refreshing, delivers 50-75 milligrams of caffeine in each cup. That’s what you usually are served in Asian restaurants. Drink it plain, without adding anything.

If you swtich to green tea, you’ll take in 35-70 milligrams of caffeine each time. You can find a variety of green teas, most of them combined with lemongrass, all of which are best served plain.

If you drink white tea, you’ll get 30-55 milligrams of tea per cup. White tea is similar in taste to green tea, although smoother.

Red rooibos tea is caffeine-free, as are herbal teas. Try red rooibos tea if you like sweet, creamy teas–it’s best with milk and honey. As far as herbal teas, you can find a bunch that contain mint leaves, rosehibs, citrus zest, and spices.

One unusual caffeine-free tea is yerba matte; it contains a stimulant similr to caffeine that a lot of people like. You can find yerba matte everywhere in South America. Many people like yerba matte, saying the stimulant it contains is smoother and gentler than caffeine.

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