5 Surprising Health Benefits Of Oolong Tea + How To Make It

Oolong tea is a type of tea native to Asia. 

It comes from the Camellia Sinensis shrub, the same type of shrub where you get black and green tea. 

What sets them apart is how much oxidation it undergoes. 

For example, when you fully oxidize tea, you get black tea. 

When you partially oxidize tea, you get oolong tea; when it doesn’t have much oxidation, you get green tea. 

But, besides the oxidation, another thing that sets oolong tea apart from the rest is it’s partially fermented. 

It has a particular taste, which some people claim to be a combination of green and black tea. 

Like any other tea, you may get several health benefits from drinking oolong tea. 

Here, we’ll dig into the possible health benefits of drinking oolong tea and determine how much caffeine it has. 

5 Benefits of Drinking Oolong Tea

1) Improved Heart Health

Research shows that regular consumption of tea can decrease the risk of heart disease by 61%. 

Thanks to its high antioxidant amounts, it can help reduce blood pressure, LDL cholesterol levels, and triglyceride levels. 

In a 2003 study, people who drank six cups of oolong tea per day reduced their cholesterol levels significantly. 

2) Aids in Weight Loss

According to research, it seems that oolong tea might help improve enzymatic function and benefit gut health, which can help promote weight loss. 

However, remember that there are other factors that affect weight loss. 

To lose weight, you need to be in a caloric deficit, meaning you need to eat fewer calories than the body needs. 

Oolong can also help promote weight loss by increasing satiety levels. Studies show drinking enough water daily, especially before a meal, can help promote weight loss. 

So, if you are having trouble reaching your daily water intake, oolong can make it easier by adding some extra flavor. 

3) Improves Skin Conditions 

According to studies, it seems that tea might help improve skin conditions such as eczema. 

In fact, one study showed that people consuming oolong tea saw a decrease in eczema symptoms

While the benefits are seen from drinking a couple of cups of oolong tea a day, oolong tea might possess benefits when applied to the skin. 

4) Better Brain Function 

Research shows that oolong tea can help improve cognitive function. The combination of theanine and caffeine can help increase focus and reduce anxiety. 

That is why a cup of tea feels like comfort food for some people. 

Nonetheless, still more research is needed regarding the possible benefits of oolong tea on brain function. 

5) Reducing The Risk of Diabetes

According to research, tea consumption seems to help reduce the risk of diabetes

Now, while this is not specific to oolong, it still possesses the qualities to help reduce high blood sugar levels. 

However, evidence is still mixed regarding the benefits of oolong tea and type 2 diabetes. In fact, some research shows that it doesn’t affect blood sugar levels, while others state that it may increase the risk of diabetes. 

Keep in mind that oolong tea is not a miracle cure. You must still have healthy lifestyle habits to help control blood glucose levels. 

how to reverse type 2 diabetes

Does Oolong Tea Contain Caffeine?

Yes, since oolong tea is semi-oxidized, it does contain some caffeine, but not as much as black tea. 

One cup (8 oz) of oolong tea contains 50 to 75 mg of caffeine. In comparison, one cup of coffee has 95 mg of caffeine. 

Now, for some people, while oolong tea might not have a large caffeine content, for those sensitive to caffeine, it might be best to avoid it late at night to prevent it from affecting your sleep. 

How To Make Oolong Tea At Home

You can enjoy oolong tea the traditional way, which is by letting it steep for several minutes in a cup of hot water. 

However, there are so many beverages you can make with oolong tea. You can even mix other high-antioxidant foods to create the ultimate antioxidant boost beverage. 

Here are some recipe ideas for you to include oolong tea into your diet. 

  1. Milk oolong: milk, oolong tea, vanilla, and honey. 
  2. Oolong peach iced tea: oolong tea, ice, water, peach, and agave. 
  3. Oolong tea latte: oolong tea, almond milk, honey. 

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Health Properties Of Oolong Teas

Oolong tea has little to offer regarding calories and macros. Like other teas, oolong tea is nearly calorie-free. 

Here is the nutritional information for 100 grams of brewed oolong tea: 

  • Calories: 1
  • Carbs: 0.2 grams
  • Proteins: 0 grams
  • Fats: 0 grams 

Now, while oolong tea is low in calories, it doesn’t mean it’s poor in essential nutrients. Oolong tea has traces of potassium, zinc, iron, copper, and magnesium. 

But the most beneficial part about oolong tea is its high antioxidant content. 

Oolong tea is rich in antioxidants (polyphenols), such as theaflavins, theasinensins, epigallocatechin (EGC), and epigallocatechin gallate (EGCG). 


Oolong tea is a type of tea from the same family as black and green tea. Thanks to its high antioxidant content, oolong tea can help reduce inflammation, promote heart health and well-being, decrease the risk of diabetes, improve brain function, aid in weight loss, and improve skin conditions. 

However, keep in mind that while there is some compelling evidence for some benefits, still more recent research is needed to determine the potential benefits of oolong tea. 

Keep in mind that while oolong tea doesn’t provide a lot of caffeine (50 to 75 mg of caffeine), it might still be enough to keep people who are sensitive to caffeine awake at night. In this case, you might be better off with a caffeine-free tea, such as chamomile.

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  5. Rothenberg DO, Zhou C, Zhang L. A Review on the Weight-Loss Effects of Oxidized Tea Polyphenols. Molecules. 2018 May 14;23(5):1176. doi: 10.3390/molecules23051176. PMID: 29758009; PMCID: PMC6099746.
  6. Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018. PMID: 27376070; PMCID: PMC4901052.
  7. Uehara M, Sugiura H, Sakurai K. A trial of oolong tea in the management of recalcitrant atopic dermatitis. Arch Dermatol. 2001 Jan;137(1):42-3. doi: 10.1001/archderm.137.1.42. PMID: 11176659.
  8. Camfield DA, Stough C, Farrimond J, Scholey AB. Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis. Nutr Rev. 2014 Aug;72(8):507-22. doi: 10.1111/nure.12120. Epub 2014 Jun 19. PMID: 24946991.

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