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Are you putting forth effort to reduce your caffeine intake? Maybe you want to switch from drinking coffee and soda to drinking tea, but are afraid the caffeine level won’t be much different? After reading this article, you’ll be able to make informed choices when choosing teas.

If you’re switching from drinking coffee, you maybe interested to learn an eight-ounce serving of coffee contains 150-200 milligrams of caffeine. You can compare this to the following teas, which are listed from most caffeinated to lowest in caffeine content.

If you’re trying to avoid caffeine, take black tea off your list–it usually serves up 60-90 milligrams of caffeine per eight ounces. You’ll find out black tea is the tea served as traditional ice tea (or sweet tea, if you’re in the south) and is the basis for Earl Grey, Irish Breakfast 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. That’s what you usually are served in Asian restaurants. You drink it straight, with nothing added.

If you swtich to green tea, you’ll take in 35-70 milligrams of caffeine each time. Most green teas are sold with some sort of flavoring added, such as lemongrass.

White teas usually deliver 3-55 milligrams per cup. White tea is similar in taste to green tea, although smoother.

Red rooibos tea is caffeine-free, as are herbal teas. Red rooibos is also called redbush tea; it is grown in Africa and is popular with milk and honey. Other examples of herbal teas are mint, orange zest, rosehip, chamomile, lemon zest, berry, and cinnamon spice teas.

One unusual caffeine-free tea is yerba matte; it contains a stimulant similr to caffeine that a lot of people like. It is served all over South America. People like the way the stimulant in yerba mattte makes them feel, since it is a gentler stimulant.