While tea might play second fiddle to the likes of coffee here in the U.S., it’s still one of the most widely consumed beverages on the planet. If you strive to find mini moments of calm throughout the day, the ritual of brewing a hot cup can be therapeutic in and of itself—but you can double down on the benefits by choosing specific teas with relaxing qualities. Jasmine tea is one such variety that can simultaneously help you move, groove, and soothe.
Experts in This Article
founder and director of Real Nutrition
sports dietitian and personal trainer with 180Physique Nutrition and Fitness
Jasmine tea is made by infusing tea leaves with fragrant jasmine flowers. “Jasmine tea has a slightly sweet and floral taste,” says Umo Callins, RDN, CSSD, CPT, sports dietitian and fitness coach with Well Rooted Health and Nutrition. “Most jasmine teas are blended with other teas, most commonly green tea,” she adds. (To enhance its natural sweetness, she suggests adding a tad of honey, agave nectar, or another sweetener of your choice.)
But what are the benefits of jasmine tea? We talked to dietitians to understand how it compares to green tea, whether you can drink it every day, and more.
Nutrition facts about jasmine tea
As with other teas, jasmine tea doesn’t have any calories, fat, protein, or other nutrients in it (unless you add stuff like milk and sugar to it).
Since jasmine tea is typically made with a base of green or black tea leaves, there is usually some caffeine in every cup. The specific amount depends on the brand of tea you use, how it’s made, and the size of your beverage. But to give you a ballpark amount, one cup of brewed green tea typically has about 29 milligrams of caffeine.
5 benefits of jasmine tea
1. It’s abundant with antioxidants
“Jasmine tea is a rich source of antioxidants such as catechins, a type of polyphenol that contributes to many health benefits,” says Callins. (Functional medicine leader Mark Hyman, MD, previously told Well+Good that catechins are “some of the most powerful disease-fighting phytonutrients found in the plant kingdom.”) Catechins are anti-inflammatory and reduce oxidative stress, thus bolstering your defenses against disease and promoting longevity.
Note: Green tea is a richer source of catechins and antioxidants, says Amy Shapiro, RD, of Real Nutrition in New York City. You’ll reap the greatest rewards by opting for green tea with jasmine, a common (and delicious) blend.
2. It aids digestion and balances the gut
Does your tummy rumble, tumble, or send other SOS signals? Perks for your gut and digestive health are among jasmine tea’s key benefits. “Jasmine tea improves and aids digestion with its anti-inflammatory properties,” Shapiro shares. A 2022 study1 published in the journal Nutrients found that cold brewed jasmine tea improved gut microbial diversity, promoted beneficial strains of bacteria, and inhibited the growth of pathogenic strains of bacteria in mice. The researchers concluded that jasmine tea may serve as a functional beverage to combat dysbiosis (i.e., gut imbalances) alongside other gut-friendly interventions. More research in humans is needed to confirm the benefits, but it’s still pretty promising stuff.
3. It enhances mood and mental well-being
If you’ve never had jasmine tea before, perhaps you’ve burned a jasmine candle or diffused jasmine oil and experienced something akin to a state of bliss. Well, this isn’t just placebo. “Jasmine’s aroma has a calming effect on the nervous system, [thereby] enhancing mood and reducing stress,” Shapiro explains.
Another 2022 study2 published in the journal Nutrients found that rats that ingested jasmine tea demonstrated improvements in depressive-like behavior. (Again, this is a rodent study, so more research is needed to conclude that these benefits are applicable to humans too.) In short, jasmine tea could offer the dual benefits of aromatic delight and mood-boosting potential with each brew and sip.
4. It perks up your brain and body
“Jasmine tea contains a moderate amount of caffeine—typically 25 to 50 mg per cup—which can improve alertness and energy levels,” Shapiro shares. The amount of caffeine will ultimately vary based on the tea bags or leaves—including the base tea used, such as green tea or black tea—and brewing methods. While pure jasmine tea is less commonly consumed, Callins says that it’s naturally caffeine free.
5. It supports your complexion
According to Shapiro, there are some surprising beauty benefits of jasmine as well. “Jasmine tea promotes healthy skin by reducing inflammation,” she explains. The result: a clearer, more radiant complexion and potentially even halting signs of accelerated aging.
FAQ
Is it OK to drink jasmine tea everyday?
“Jasmine tea is generally recognized as safe. However, it’s best to consider how sensitive you are to caffeine to determine if it’s right for you,” Callins shares. Moreover, she advises consulting your health-care team if you’re unsure if it can negatively impact a health condition you have or interact with any medications.
Is jasmine tea better for you than green tea?
According to Shapiro, both jasmine tea and green tea offer caffeine, antioxidants, calming effects, and a smattering of health benefits from improved digestion to a better mood. While jasmine tea provides aromatherapeutic qualities, green tea has a slight edge on other fronts. “Green tea generally has higher antioxidant content—specifically catechins—and especially in a high-quality variety like matcha,” she explains. “Green tea also has L-theanine, which promotes relaxation without drowsiness.” To get the best of both worlds, consider shopping for green tea with jasmine.
Is jasmine tea safe for pregnancy?
Shapiro says that jasmine tea is generally safe for pregnancy, just with a few caveats. “Pregnant women are generally advised to limit caffeine intake to about 200 mg per day,” she explains, so be sure to keep tabs on your total daily intake of the stimulant. (Caffeine aside, Shapiro says its antioxidant content can be beneficial during pregnancy.) Moreover, she cautions that some herbal teas can have a stimulating effect on the uterus, which may lead to contractions. “Jasmine tea isn’t known to have this effect, but it’s always important to consult your health-care provider before consuming it during pregnancy,” she concludes.
Li, Ang et al. “Cold-Brewed Jasmine Tea Attenuates High-Fat Diet-Induced Obesity and Gut Microbial Dysbiosis.” Nutrients vol. 14,24 5359. 16 Dec. 2022, doi:10.3390/nu14245359
↩︎Zhang, Yangbo et al. “Jasmine Tea Attenuates Chronic Unpredictable Mild Stress-Induced Depressive-like Behavior in Rats via the Gut-Brain Axis.” Nutrients vol. 14,1 99. 27 Dec. 2021, doi:10.3390/nu14010099
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