Are you putting forth effort to reduce your caffeine intake? If you’re ditiching coffee and soda for tea, you’ll want to educate yourself on which teas are the lowest in caffeine. After reading this article, you’ll be able to make informed choices when choosing teas.

A typical cup of coffee (eight ounces) usually contains 150-200 milligrams of caffeine in it. You can compare this to the following teas, which are listed from most caffeinated to lowest in caffeine content.

Black tea has the most caffeine in it, containing 60-90 milligrams of caffeine per eight-ounce serving. Black teas are the foundation of traditional iced teas as well as Earl Grey and both Irish and English breakfast teas. Most people drink it either with lemon or with milk and honey.

Oolong tea, which is smooth and refreshing, delivers 50-75 milligrams of caffeine in each cup. Asian restaurants serve oolong tea. You drink it straight, with nothing added.

Every cup of green tea you drink contains between 35-70 milligrams of caffeine. Most green teas are sold with some sort of flavoring added, such as lemongrass.

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.

There are a variety of caffeine-free teas, including red rooibos and 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 last tea is caffeine-free but not stimulant free; yerba matte. You can find yerba matte everywhere in South America. People like the way the stimulant in yerba mattte makes them feel, since it is a gentler stimulant.