Rooibos vs. Green Tea: Key Differences and Health Benefits
Quick Take
If you’re caffeine-sensitive or want an evening ritual, choose rooibos—it’s naturally caffeine-free and lower in tannins than Camellia-based teas, with unique antioxidants like aspalathin. If you want daytime focus and the most researched antioxidants, pick green tea—it contains EGCG and a modest amount of caffeine per cup.
Green, red - we could never pick a favorite. Shop our selection of nutritious rooibos tea here.
What They Are
Green tea is a true tea from Camellia sinensis. Its leaves are quickly heated (steamed or pan-fired) to limit oxidation, preserving catechins like EGCG, which are the focus of most green-tea research on heart, brain, and metabolic health.
Rooibos is a herbal infusion from Aspalathus linearis (a South African shrub). It’s naturally caffeine-free and lower in tannins than Camellia teas, which some people find gentler on the stomach and better for iron absorption. Its signature good-for-you antioxidant is aspalathin (also nothofagin), rather than catechins in green tea.
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Caffeine: Day vs. Night
An 8-oz cup of brewed green tea provides about 29 mg caffeine (brand and steep time vary). Rooibos typically has no caffeine, making it a smart bedtime option or a swap if you’re cutting back.
For most adults, up to 400 mg/day of total caffeine may be safe, but sensitivity differs—if you get jitters or sleep issues, reduce intake.
Antioxidants and Bioactives
Green tea: Rich in EGCG, associated with cardiometabolic and neuroprotective effects in observational and interventional research; guidance from leading clinics emphasizes benefits while cautioning against “miracle” claims.
Rooibos: Contains aspalathin and related polyphenols. Reviews and experimental studies suggest potential support for lipid profiles, antioxidant status, glucose regulation, and even neuroprotection; evidence in humans is growing. Green unfermented rooibos generally retains more aspalathin than red oxidized rooibos.
If you want the most-studied catechin profile, green tea leads. If you want caffeine-free antioxidants, rooibos is compelling—especially the green variety.
Tannins, Taste, and Tolerance
Green tea’s tannins can contribute to a slightly astringent flavor and may inhibit iron absorption in some contexts.
Rooibos is lower in tannins than Camellia teas and tastes naturally smooth, nutty-sweet in red varieties or fresh-grassy in green varieties. If you find green tea harsh on an empty stomach, rooibos is often gentler.
Potential Health Benefits
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Heart & metabolic health: Green tea intake is associated with improvements in cardiometabolic markers in population and trial data; clinic guidance highlights its benefits. Rooibos reviews suggest possible improvements in lipids and glucose management.
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Brain/attention: Green tea’s caffeine + L-theanine may support alertness without as much jitteriness as coffee. Rooibos shows emerging neuroprotective benefits.
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Evening relaxation: Rooibos is naturally caffeine-free, making it suitable before bed; green tea is better earlier in the day due to its caffeine content.
Preparation Methods
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Green tea: Use water just off the boil (about 160–175°F / 70–80°C) and steep briefly (1–3 min) to limit bitterness. Pair with food if you’re tannin-sensitive.
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Rooibos: Use fully boiling water; steep 5–7 minutes. For iced or latte versions, rooibos’s natural sweetness holds up well without added sugar.
Which Should You Choose?
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Choose green tea if you want daytime focus with a well-researched antioxidant profile (EGCG), and you tolerate some caffeine.
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Choose rooibos if you’re avoiding caffeine, prefer lower tannins, or want a nighttime antioxidant drink with a smooth flavor. Consider green rooibos if you’re prioritizing polyphenols.
FAQs
Does rooibos have caffeine?
No—rooibos is naturally caffeine-free because it isn’t made from Camellia sinensis.
How much caffeine is in green tea?
About 29 mg per 8-oz cup on average.
Is green tea “healthier” than rooibos?
They’re different. Green tea has more established research in humans, especially for heart and metabolic health. Rooibos is promising and caffeine-free, with growing research on its benefits.
Are there safety considerations?
Most adults tolerate both beverages. If caffeine worsens anxiety or sleep, choose rooibos. Major clinics suggest staying under 400 mg/day total caffeine from all sources. Supplements (e.g., concentrated extracts) differ from brewed tea; discuss them with a clinician.
Sources
- Cleveland Clinic — overview of green tea benefits and practical guidance. Cleveland Clinic
- Mayo Clinic — caffeine amounts (green tea ~29 mg/8-oz) and general caffeine safety. Mayo Clinic+1Mayo Clinic+1
- NIH/PMC — Rooibos in humans (review of lipid, antioxidant, and glucose findings). PMC
- NIH/PMC — Green rooibos/aspalathin and cardiometabolic mechanisms (preclinical). PMC
- NIH/PMC — Aspalathin content and differences between green vs red rooibos. PMC+1PMC+1
- MSKCC (Integrative Medicine) — Rooibos overview for clinicians (antioxidants, not catechin-based). Memorial Sloan Kettering Cancer Center