Green Tea vs. Black Tea: Which Is Better for Inflammation?

Your daily cup of tea can do more than hydrate. Here’s how green and black varieties compare for inflammation support.

Reviewed by Dietitian Alyssa Pike, RDN

Key Points

• Both green and black tea are rich in antioxidants called polyphenols.
• Green tea has more EGCG, a potent antioxidant linked to reducing inflammation, than black tea.
• Consistently drinking either tea daily can help lower inflammation and boost overall health.

Looking to shake up your morning routine with a cup of tea for its anti-inflammatory perks? You’re on the right track. Both green and black tea are rich in antioxidants called polyphenols, which have been shown to help decrease inflammation, kicking those free radicals that can wreak havoc in the body to the curb., With these benefits, it’s no surprise that tea is one of the most consumed beverages in the world. In fact, while black tea continues to be the most popular tea, green tea consumption in the U.S. has nearly doubled in recent years.

But when it comes to fighting inflammation, how do green and black tea compare? In this article, we break down what the research says about each and which brew may be the best fit for you. Plus, nutrition experts share their simple tips to make the most of your cup.

Green Tea and Inflammation

Green tea is growing in popularity thanks to its impressive phytonutrient content. Nutritionally speaking, an 8-ounce cup of green tea is considered a calorie-free beverage that offers around 30 milligrams of caffeine, but there’s even more to this tea that gives it its A-lister status. Enter its polyphenol content.

The polyphenol difference in green tea begins when it’s harvested and immediately exposed to heat to prevent oxidation., This helps preserve its antioxidant content, leaving the leaves with their green hue intact. Roxana Ehsani, MS, RD, CSSD shares, “Green tea is less processed than other teas, helping preserve its powerful polyphenols. It’s one of the most potent sources of polyphenols. These polyphenols, including epigallocatechin-3-gallate (EGCG), act as antioxidants and anti-inflammatory agents.”

Research shows EGCG can inhibit pro-inflammatory cytokines from causing inflammation in the body. In doing so, Liz Weiss, MS, RDN shares, “Green tea may help to support lower levels of chronic, low-grade inflammation over time, especially when paired with other healthy habits.” In fact, the inflammatory benefits of green tea continued to be studied, with benefits extending to gastrointestinal conditions such as inflammatory bowel disease, neurodegenerative diseases such as Alzheimer’s and autoimmune conditions like type 1 diabetes., ,

Black Tea and Inflammation

Black tea is from the same plant, Camellia sinensisas green tea, but the processing after harvesting differs. Black tea is left to oxidize, producing the black color to the leaves, and changing the antioxidant content to more complex forms., Nutritionally speaking, it is also calorie free but packs a bit more caffeine at about 50 milligrams per 8-ounce serving.

Those complex forms found in black tea? Those are theaflavins and thearubigins. While black tea also offers some of the polyphenols found in green tea, like EGCG, it’s just in smaller amounts. But, it doesn’t make these other compounds less effective. In fact, Weiss shares, “Theaflavins are compounds linked to heart and blood vessel health and thearubigins are compounds that give black tea its dark color and contribute additional antioxidant effects. Together, these compounds help reduce oxidative stress, may support endothelial function (how well your blood vessels relax and circulate blood) and may influence markers of inflammation.” Despite these differences, black tea is one of the biggest sources of flavonoids in many diets, meaning “even a simple daily habit can contribute to overall antioxidant intake,” notes Weiss.

Which Is Better for Inflammation?

When it comes to inflammation, there isn’t a single clear “winner.” Both green and black tea can support an anti-inflammatory eating pattern. The key is consistency: the tea you enjoy and drink regularly is ultimately the best choice, since benefits build over time, agrees Ehsani and Weiss.

That said, “green tea may have a slight edge due to its higher levels of EGCG, a potent antioxidant linked to reduced inflammation,” shares Weiss. Still, black tea brings its own benefits to the table, thanks to compounds like theaflavins, which also help combat inflammation, notes Ehsani.

In the end, “the difference between the two is relatively small,” writes Weiss. Research shows that regularly drinking about 3 to 5 cups per day of either variety can offer meaningful benefits, so it’s best to choose the one you’ll look forward to sipping daily.

How to Sip for Best Benefits

There’s no hard and fast rules for drinking tea, but keeping these in mind may help you get the most out of your cup.

• Be mindful of the water temperature. Extremely hot water can break down the beneficial polyphenols in tea, especially green tea. If your kettle has been boiling for a while, let it cool slightly before adding your leaves or bag, notes Ehsani.
• Boost absorption with citrus. Ehsani also encourages clients to add a slice of lemon or other citrus to help stabilize EGCG compounds, making them easier for your body to absorb. Plus, an added bonus? You get extra vitamin C, another powerful antioxidant.
• Watch what you add. A drizzle of honey or a sprinkle of sugar is fine in moderation, but too much can turn your healthy cup into a hidden source of added sugar—even if it’s natural sweeteners like honey, notes Weiss.
• Pair for extra nutrients. For an added anti-inflammatory boost, Ehsani encourages clients to try enjoying tea alongside other nutrient-rich drinks, such as tart cherry juice or pomegranate juice.
• Turn tea into a ritual. “Tea isn’t just a drink, it’s an experience,” writes Weiss. “Many cultures use tea as a moment to slow down, connect with others or enjoy nourishing foods. Making it a mindful daily habit can support both your physical and social well-being.”

Our Expert Take

Both green and black tea can help fight inflammation and support a healthy lifestyle. Green tea has slightly more EGCG, a compound linked to reducing inflammation, but black tea also offers some EGCG along with other antioxidants. Both teas help neutralize free radicals, the culprits behind inflammation. The difference between the two is small, so the best tea is really the one you enjoy and will drink regularly. For noticeable benefits, aim for 3 to 5 cups a day, though even smaller amounts can still be helpful.