Since my unceremonious return from Italy, I’ve been looking for the silver linings. One of the big ones is that I’m finally drinking my tea reserves at home instead of going out for chai lattes.

I limit my caffeine consumption and live with someone who can’t consume caffeine for medical reasons. As such, I’ve used this time to do a little research. Whether you’re trying to limit your intake for your heart or your sleep/wake cycle, here’s a little guide to the world of tea!

Herbal tea

Unlike any of the “colored” teas, herbal tea isn’t made from cured tea plant leaves. As such, it’s the naturally caffeine-free option. Herbal tea is a catch-all term for any plant material we steep in water.

White tea

The first harvest of the tea plant yields what we call white tea. It contains an average of 30-50 milligrams of caffeine per 8 oz cup. For reference, a standard cup of coffee has about 95 milligrams.

Green tea

The second harvest of the tea plant provides green tea. It’s more caffeinated than the first harvest. Go for this instead of coffee for a more sustained boost of energy. Green tea has an average of 35-70 milligrams of caffeine per 8 oz cup.

Black tea

Later harvests produce black tea. It’s the most oxidized and usually the most flavorful. This is the caffeine powerhouse at 40-90 milligrams per 8 oz cup.

Kombucha

This fermented tea can be alcoholic but, more commonly, non alcoholic. It’s a great probiotic to drink for your gut health.

Boba/Bubble Tea/Milk Tea

First off, all of these are the same thing! Milk tea is made with other teas, like green or black tea, but typically served cold, not hot. It adds in milk, sugar, and often bubbles/boba – small pearls of tapioca. There are tons of other toppings and add-ins that make this drink infinitely fun.

Tea lattes

While chai and matcha lattes are the most popular, all tea can be made into a latte. The tea is simply brewed and served with steamed milk and milk foam for a richer, creamier flavor. I am a huge proponent of trying all teas in this form.