Black Tea vs. Green Tea

Medically reviewed by Melissa Rifkin, MS, RD, CDN

When it comes to tea, antioxidants often spring to mind, and rightfully so. However, the debate over which variety is superior—black or green—continues. Black and green tea share many similarities; both are popular beverages with a rich history, and both originate from the Camellia Sinensis plant, whose leaves have been used for thousands of years for medicinal purposes.

Black and green tea offer similar health benefits, from boosting alertness to protecting heart health and potentially lowering cancer risk due to their rich antioxidant content. Yet, despite their shared origin, the differences lie in their production, processing, and brewing methods, which yield distinct colors and health benefits associated with each tea type.

Below, a registered dietitian explains this process, describing the benefits of black and green tea to help you determine which is the right brew for you.

Related: Health Benefits of Traditional and Herbal Teas

Processing Makes the Difference

Black Tea

Black tea undergoes oxidation, unlike green tea, which does not, distinguishing the two types. To oxidize the leaves, they are exposed to air to trigger the oxidation process, much like an apple or banana turns brown when left out for too long. This process causes the leaves to turn brown and thereby intensifies the flavor of the finished product.

Green Tea

Green tea, on the other hand, is minimally oxidized, which preserves its natural light green color and more delicate flavor. Green tea is well-known for its health benefits, including its anti-cancer properties.

Related: The 9 Best Green Teas of 2024, According to a Dietitian

Flavor Profile and Aroma

Black Tea

Black tea is strong and bold in flavor. Depending on brew time, it can range in color from amber to dark brown, and its flavors can range from sweet to savory based on how long it was oxidized. Other types of black tea are described as malty, fruity, smoky, and spiced in flavor and aroma.

Green Tea

Green tea has one of the widest flavor and aroma profiles of any tea type. Its flavors are typically described as grassy, vegetal, nutty, and floral. Green tea has a much lighter, less astringent taste than black tea.

Caffeine Content

Black tea usually has a higher caffeine content than green tea. One cup of black tea contains about 47 milligrams of caffeine, whereas an 8-ounce cup of green tea contains 30-50 milligrams of caffeine, making both teas lower in caffeine than a cup of coffee. While green tea is lower in caffeine, it also contains L-theanine, an amino acid that may promote mental focus and potentially mitigate the caffeine jitters.

Related: Green Tea Benefits and Side Effects

Health Benefits

Shared Benefits

While the processing of black and green tea differs, they provide similar health benefits. Both teas are rich in a group of antioxidants called polyphenols, which are thought to be cardioprotective. Studies show that both types of tea help to lower LDL, or "bad" cholesterol and triglycerides, and review studies show that drinking black and green tea daily could be effective in lowering blood pressure. Additionally, up to three cups of black or green tea daily is shown to decrease the risk of heart attack and stroke.

As previously mentioned, both black and green teas contain caffeine, which may help boost brain function. Caffeine may also promote the release of dopamine and serotonin, mood-enhancing neurotransmitters in the brain. Additionally, both green and black teas contain L-theanine, which is thought to balance the effects of caffeine by bringing about a relaxed but alert state. Some individuals find this benefit more favorable compared to the potentially anxious alertness that coffee can provide.

Due to their antioxidant properties, green and black tea are thought to be powerful anti-inflammatory agents. Ongoing research shows that consuming green and black tea on a regular basis may decrease the risk of prostate, breast, skin, and lung cancer, as well as rheumatoid arthritis.

Related: The 9 Best Coffees, According to a Dietitian

Potential Distinctions

Both green and black tea contain flavonoids, a subgroup of polyphenols, but the types and amounts they contain differ. Green tea contains a high amount of a compound called epigallocatechin-3-gallate (EGCG), whereas black tea is a rich source of the flavonoid theaflavin. EGCG is a potent antioxidant likely responsible for most of green tea's health benefits. These include possible protection against cancer and Alzheimer's disease. EGCG may also provide liver protection and help in the prevention of non-alcohol fatty liver disease. It also contains anti-microbial properties and exerts a calming effect.

Theaflavins, the flavonoid unique to black tea, are formed in the oxidation process. They are powerful antioxidants that protect fat cells from damage by free radicals. They are also cardioprotective, protecting the heart and blood vessels from plaque formation by reducing inflammation. Studies also show they may play a helpful role in reducing cholesterol and blood sugar.

Related: Assam Tea Benefits and Side Effects

Selecting Your Perfect Cup

So, how do you choose between black and green tea? For starters, taste preference should guide your choice, If you prefer a milder, grassy flavor, opt for green tea. If you like stronger and bolder flavors, you may prefer black tea. You will also want to consider the desired effects. Green tea offers a more calming effect due to its higher L-theanine content. If caffeine is a factor to consider, both contain similar amounts and less than coffee.

When it comes to getting the most out of your tea, proper brewing techniques are key. For black tea, ensure you bring water to boiling (212 degrees F) and steep your tea sachet for 5 minutes for the most robust and flavorful cup of tea. You can personalize your flavor by brewing more tea leaves for a stronger flavor. While it is not recommended to steep the tea for longer than 5 minutes for flavor changes, the longer you steep your tea, the more caffeinated it becomes. Darker and full-bodied black teas pair well with milk and plant-based milks. Many people add sweeteners, although the type and amount you add are based on your specific taste preference and dietary goals.

Compared to black tea, green teas steep at a lower temperature for less time. For the perfect cup of green tea, bring your water to 185 degrees F, pour 8-10 ounces of water into your teacup, and steep for 3 minutes. You can personalize your flavor by steeping your green tea for a longer or shorter time.

Related: Jasmine Tea: Benefits, Side Effects, and Preparations

Bottom Line

Black and green teas are among the most popular beverages and for many good reasons. Black tea is oxidized, whereas green tea is not, which contributes to their differences in flavor. For a milder cup of tea, go for green tea, whereas black tea offers a bold, fruity, and smoky flavor. Both contain similar amounts of caffeine and provide a more calming, less jittery effect when compared to coffee. Rich in antioxidants, green and black teas may provide anti-cancer and heart-healthy benefits.

Neither type of tea is "better" than the other, and the best choice depends on your individual taste preferences and desired outcomes. Try different varieties to discover which type of tea is your favorite.

Read the original article on Verywell Fitness.