Beverages, tea, Oolong, brewed
Whole food · Beverages
Photo: Wikipedia
Oolong tea is a traditional Chinese tea that is partially oxidized, sitting between green and black tea, offering a complex, fragrant brew with a smooth, often floral or toasty taste and a clear, amber liquor. Nutritionally, it is a near-zero-calorie beverage, providing only about 1 kcal per 100g, making it an excellent choice for hydration without adding sugars or fats.
Calorie split: 0% protein · 100% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People cherish oolong for its remarkable depth of flavor, which can range from creamy and orchid-like to roasted and nutty, offering a sophisticated tasting experience. Its cultural significance in Chinese and Taiwanese tea ceremonies adds a ritualistic and meditative dimension to each cup.
⚠️ Watch-outs & how to enjoy it better
The caffeine content, while generally moderate, can be a concern for sensitive individuals or those avoiding stimulants, potentially disrupting sleep if consumed late in the day. To mitigate this, opt for a cup earlier in the day or choose a lighter, less oxidized oolong, which typically has less caffeine than darker, more oxidized varieties.
Key benefits
- Rich in polyphenols, particularly EGCG and theaflavins, which are studied for their antioxidant properties.
- May support metabolic health and is often included in wellness routines.
- Contains L-theanine, an amino acid linked to promoting calm alertness.
- A hydrating, calorie-free alternative to sugary drinks.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'oolong' translates to 'black dragon' in Chinese, a nod to the way the long, dark, twisted tea leaves resemble the mythical creature.
Full nutrition (USDA data · scales with serving)
| Water | 99.8 g |
| Energy | 1.0 kcal |
| Energy | 2.0 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.02 g |
| Carbohydrate, by difference | 0.15 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 1.0 mg |
| Phosphorus, P | 1.0 mg |
| Potassium, K | 12.0 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.01 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.06 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 16.0 mg |
| Theobromine | 2.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beverages, carbonated, tonic water — USDA does not publish this profile for Beverages.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
How does oolong tea differ from green and black tea?
Oolong is partially oxidized (typically 10-80%), placing it between unoxidized green tea and fully oxidized black tea. This process gives it a unique flavor profile that can be floral, fruity, or roasted.
Does oolong tea contain caffeine?
Yes, it contains caffeine, though the amount varies by oxidation level and brewing time. A typical cup has about 30-50 mg, less than coffee but more than most green teas.
What is the best way to brew oolong tea?
Use water just off a boil (around 195°F/90°C) and steep for 3-5 minutes. High-quality oolongs can be re-steeped multiple times, with each infusion revealing new flavors.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.01 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.