Black Tea

Overview

Black tea provides theaflavins and catechins (lower than green tea for unoxidised catechins) and caffeine in a polyphenol-rich beverage matrix [1]. High-polyphenol dietary patterns, including tea polyphenols, have been studied for metabolic and cognitive endpoints [2].

Within the BRAIN Diet framework, black tea is a flavonoid beverage best used without excess sugar; timing may matter for caffeine-sensitive individuals [1]. Polyphenol-rich drinks can reduce non-heme iron absorption if taken with iron-rich plant meals.

Key Nutritional Highlights

• Theaflavin/catechin-class polyphenols; oxidation level differs from green tea [1].
• High-polyphenol Mediterranean-style patterns associate with metabolic benefits in trials [2].
• Contains caffeine; separate from iron-rich plant meals if optimising non-heme iron absorption.
• Low energy when unsweetened; flavonoid yield varies by brew time and leaf grade.

Food Context

Synergies

• Can reduce non-heme iron absorption if taken with meals
• Part of diverse beverage strategy

Preparation

• Space ≥1 hour from iron-rich meals or add lemon
• Supports polyphenol intake

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	1 kcal	—
Saturated fat	0 g	—
Carbohydrates	0.3 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Manganese	0.2 mg	9.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Beverages, tea, black, brewed, prepared with tap water, FDC ID 173227, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

1 substance in this food

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

References

[1] Theaflavin/catechin-class polyphenols; oxidation level differs from green tea. Zelicha & Kloting 2022. The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial

[2] High-polyphenol Mediterranean-style patterns associate with metabolic benefits in trials. Neshatdoust & Saunders 2016. High-flavonoid intake induces cognitive improvements linked to changes in serum brain-derived neurotrophic factor: Two randomised, controlled trials