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9 Surprising Oolong Tea Benefits You Didn’t Know!

Ms. Ayesha Nasir

5 min read

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Oolong tea is derived from the Camellia sinensis plant. It is made from semi-dry leaves of the plant. Though green tea and black tea come from the same plant, oolong tea is made by semi-fermenting the leaves of the plant. You can differentiate it from the other teas by its oxidation process. Oolong tea lies between black and green tea and possesses many health benefits that you may not know.

There are different types of oolong tea depending on how much air they get during the process of fermentation. The most famous type of oolong tea is the Iron Goddess of Mercy (Tie Guan Yin or Ti Kuan Yin), which is oxidized at a low level. It has floral and fruity notes with an appealing aroma.

Oolong tea is famous for having many health benefits as it contains antioxidants and compounds, which can have a positive impact on your health. In this blog, we will discuss the nutritional information, benefits, and uses of oolong tea.

Oolong Tea Nutritional Information

A cup of oolong tea with 2 grams of tea leaves contains:

  • Calories: 2.4
  • Carbohydrates: 0.36 grams
  • Fat: 0
  • Fiber: 0
  • Sugar: 0
  • Caffeine 38 grams

It is a low-calorie tea with traces of minerals and vitamins, such as potassium, magnesium, and calcium. Moreover, it contains compounds like polyphenols that are advantageous for your health. It also contains fluoride and sodium. Though this tea is generally safe, consult a Nutritionist in Lahore if you need to monitor your caffeine intake. 

Oolong Tea Benefits

Oolong tea is full of antioxidants, which can benefit your health in many ways. It is known to have more powerful health-boosting properties in comparison to other teas. The following are some notable oolong tea benefits:

1. Improves heart health

The polyphenols in oolong tea can help break down triglycerides, a major culprit behind heart disease. Moreover, oolong tea may also lower cholesterol in your body and reduce the risk of heart disease. Reducing these issues in your body can enhance your heart health by saving you from the risk of heart attack or stroke. 

2. Enhances brain function

Oolong tea can boost brain function and prevent neurogenerative diseases, such as Alzheimer’s and dementia. The antioxidants can help protect your brain from deteriorating. Additionally, an amino acid, L-theanine, also improves brain function. Research suggests that it can make your sleep better and reduce stress. 

3. Helps lose weight

Oolong tea is low in calories and is known to boost your metabolism and lower weight. A study suggests that drinking oolong tea can break down fat by about 20%. It can be your weight loss buddy and help reduce weight by burning more calories. However, it is vital to note that it should be taken along with a healthy diet and fitness regime to see the maximum benefits of oolong tea for reducing weight.

4. Improves bone strength and teeth health

Oolong tea contains minerals like potassium, magnesium, and calcium can improve bone strength and enhance tooth health. It increases bone mineral density, which can prevent bone damage due to fractures. Moreover, the calcium content in oolong tea can also help keep your teeth in good shape. It can lower the risk of oral diseases, including gingivitis and plaque. It makes your tooth enamel strong too. 

5. Repairs dry skin

Oolong tea helps with eczema or extremely dry skin. It eases the symptoms of eczema through the numerous antioxidants and polyphenols it contains. Oolong tea also protects against damage from free radicals that can make your skin look older. Oolong tea also removes wrinkles and fine lines, giving you clearer and more youthful skin. Drinking oolong tea with an effective skincare routine can work wonders for your skin.

6. Lowers diabetes risk

Oolong tea has polyphenols and catechins that can reduce blood sugar levels in your body and help prevent or manage diabetes. It also decreases insulin resistance, which is the leading cause of Type 2 diabetes. There is limited research to prove this claim but some studies show a connection between oolong tea and diabetes prevention. 

7. Protects against some cancers 

Green tea, which is made from the same leaves as oolong tea, is known to have protective properties that can prevent free radicals from damaging your health. It also lowers the risk of a few cancers, such as lung, pancreatic, and esophageal cancer. Studies mostly focus on green tea or black tea but as oolong tea belongs to the same plant family, it may have the same benefits.

8. Promotes a healthy gut

Oolong tea is known for its digestive properties in Chinese traditional medicine. It can reduce inflammation in your body and maintain a healthy gut flora. The polyphenols in oolong tea can have prebiotic effects, which can help increase the healthy gut bacteria and benefit gut health. It can also relieve indigestion and bloating. 

9. Elevates mood

Many herbal teas, including oolong tea, can calm your nerves and relieve stress and anxiety. L-theanine in oolong tea has an easing effect on your body. It can provide you with a quick energy boost and mental clarity. Having it as a part of your self-care regime can improve your mood.

Oolong Tea Side Effects

Oolong tea is generally safe as many people have been drinking it for a long time. That being said, you should monitor your intake of oolong tea just like any other food and drink. Excessive intake of oolong tea can be harmful as it contains a lot of caffeine. Caffeine in moderate amounts may not be a problem, but taking too much caffeine is not good for your health.

When taken in excess, caffeine can be dangerous as it may cause adverse effects like anxiety, insomnia, headaches, and abnormal heartbeat. If you are sensitive to caffeine, you should avoid oolong tea. Additionally, some studies link it to lower iron levels in your body. Therefore, children and pregnant women should avoid drinking too much oolong tea. It may also interact with certain medications, so consult your doctor before adding oolong tea to your daily diet.

Preparing and Storing Oolong Tea

Oolong tea is available in loose form and packaged tea bags. You can choose either one and make it at home to benefit from it. Preparing it the right way can maximize its benefits for your health. The temperature at which it is made can enhance its flavor without losing any essential nutrients. Here is how you should prepare oolong tea:

  • Heat water and add 2 tablespoons or one tea bag of oolong tea
  • Seep the tea in the water for about 3 minutes
  • Check the taste and you can cook it for a few more minutes but do not overcook it
  • Once it is according to your taste, strain the tea and it is ready for consumption

The tea will be stronger the longer you keep the leaves in the water. You can add sugar or honey to make it according to your liking.

It is also essential to store it properly. Keep it in an airtight container to maintain its freshness. Store it in a cool, dry place where there is no direct sunlight. While oolong tea can last for a long time, using it after its expiry date can reduce its advantages and potentially harm your health. 


Oolong tea is a traditional Chinese tea made from the same plant as green tea and black tea. It falls between both these teas with the differentiating factor being the way of oxidation of the leaves. Oolong tea is low in calories but high in caffeine. Preparing and storing oolong tea in the right way can provide you with a variety of benefits. 

Oolong tea also has some potential benefits for your body. It contains polyphenols and antioxidants that are useful for numerous bodily functions. Drinking oolong tea every day can lower the risk of diabetes, heart disease, brain deterioration, and some cancers. It can also improve your skin texture, bone density, and teeth health. Additionally, drinking it with a balanced diet can help reduce weight and prevent obesity. On the other hand, oolong tea can have some drawbacks too. It has a high caffeine content, which can cause health issues. 

Adding oolong tea can offer many health benefits but there is not enough evidence to support all the claims. While it is usually safe, you should avoid it if you are sensitive to caffeine. It may also interact with some medicines so check with your doctor in case it may interact with your medications. It can also lower iron so beware if you have an iron deficiency. Your doctor may recommend you avoid the tea completely if you have certain medical conditions. 

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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