10 Most Popular Types of Tea and Their Health Benefits—Plus When to Drink Them (2024)

With roots in Asia, tea is a worldwide staple—a drink that carries us through our days, from beginning to end. But have you ever stopped to consider how tea is made? Or how tea types differ from one another? Believe it or not, some major tea varieties come from the same plant.

The biggest difference between many types of tea is the amount of time the picked tea leaves are oxidized before they’re dried. Oxidation browns the tea leaves and alters their flavor, transforming them into something richer and darker than their fresh beginnings. Other teas have a composition of different plants and herbs. Here, we share some popular types of tea and explain what makes them unique and deserving of a place in our kitchen cabinets.

Black Tea

A cup of black tea can support heart health thanks to the presence of flavonoids. However, due to its caffeine content, you might be better off enjoying a cup earlier in the day, such as with breakfast or lunch, and not right before bed. Since the amount of caffeine in a cup of black tea is relatively low, many people aren’t bothered by it. Also keep in mind that some protein-rich foods don't go well with a cup of tea.

Green Tea

Oolong Tea

Sip on a cup of oolong tea if you’re feeling stressed or anxious. Like black and green tea, oolong contains an amino acid called L-theanine, which has been scientifically shown to reduce stress. The popular tea also supports good gut health and helps fight inflammation.

White Tea

To produce white tea, Camellia sinensis leaves are harvested before they’ve fully opened when the young buds still have a light coating of white hairs. After they’re picked, the leaves are left out to oxidize for a few hours before they’re dried. The final product is a light, delicate tea with floral notes.

A cup of white tea has a minimal caffeine content, making it lower than many other varieties. Like other teas made from Camellia sinensis, white tea is packed with antioxidants and can reduce harmful inflammation. Enjoy any time of day.

Rooibos Tea

Unlike the other teas mentioned thus far, rooibos tea is not made from Camellia sinensis, but from Aspalathus linearis—a shrub that’s native to South Africa. The plant’s stems and leaves get oxidized and dried, turning a distinctive reddish color in the process. Rooibos tea tastes mellow, subtly sweet, and nutty and does not contain any caffeine.

Like many other teas, rooibos provides antioxidants and is a heart-healthy drink. Plus, since rooibos is naturally caffeine-free, many people enjoy a cup before bed, knowing it won’t disrupt their sleep.

Herbal Tea

Herbal tea is a broad term for any beverage made by steeping herbs and spices in hot water. Peppermint, ginger, and chamomile teas are popular examples of herbal brews. Generally speaking, herbal teas are caffeine-free, and each variety has its own health benefits. For example, peppermint and ginger teas can aid digestion and reduce bloating, while chamomile tea is a favorite calming beverage that’s great to sip before bed.

Chai

With deep roots in Ayurveda, chai—meaning "tea" in Hindi—is made from black tea leaves, boiled water, milk, and often sugar. The addition of sweeteners and spices such as cinnamon and cardamom (and sometimes cloves, ginger, and peppercorns) is what gives chai a cozy, warm flavor. Chai is popular throughout South Asia; however, the tea is a favorite during the chilly fall and winter months in the U.S., where it can be consumed as a latte.

Chai has health benefits similar to black tea and contains antioxidants that can reduce inflammation. However, enjoy chai in moderation due to the added sugar. Have a cup of chai towards the end of the day because the scent and flavor can help you to relax—just keep in mind the caffeine content.

Matcha Tea

Originating in Japan, matcha is a ground powder made from a specific type of dried green tea leaf. With a taste described as slightly grassy and bitter, the bright green beverage is popularly consumed in a latte form (iced or hot).

While many of the benefits are the same as green tea, matcha contains a higher level of caffeine, making it a popular morning or afternoon tea. When shopping, you'll notice different varieties of matcha, from ceremonial grade to culinary grade, which is indicative of the type of leaves used. No matter the brand, be sure to whisk the powder into the hot water, as matcha clumps easily. (Invest in a matcha whisk, called a chasen, if you enjoy this type of tea often.) For those who prefer a little sweetness, add honey or maple syrup instead of sugar.

Pu-erh Tea

Pu-erh tea is made with the same plant as black, green, and white tea. Camellia sinensis is parched and fermented, creating a tea that packs a punch when it comes to flavor and levels of caffeine. You can find this Chinese tea packaged into cakes, which you break off and brew at length depending on how you want your cup of pu-erh to taste.

Many tea aficionados liken pu-erh tea to wine: the longer it is aged, the better it tastes. Darker-aged pu-erh teas tend to have more earthier notes, whereas lighter versions taste bitter. Pu-erh tea is great for digestion and gut health, too, which is why it can be enjoyed one hour after your last meal.

Purple Tea

Purple tea carries similar properties as green tea, only with less caffeine and more antioxidants. Drinking purple tea is an excellent way to improve your cardiovascular health by dilating the blood vessels and helping the body relax; at the end of a long day, it might be ideal to pour yourself a hot cup of purple tea.

To sell the delicious beverage even further, purple tea can accelerate sleepiness and help combat insomnia, perfect those nights when your energy levels are up but your call time is early in the morning. It also has a woodsy, sweet flavor that's hard not to like.