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Rooibos tea is a reddish herbal tea brewed from the leaves and stems of Aspalathus linearis, a shrub that grows wild only in a small region of South Africa. It is not made from the tea plant, so rooibos is naturally caffeine free, and it is lower in tannins than green or black tea. USDA’s SR Legacy database has no separate rooibos entry, but brewed herbal teas in USDA data have about 2 calories a cup. Below is where rooibos comes from, how red and green rooibos differ, what the small human studies on rooibos tea benefits actually measured, and the rare side effects reported in the medical literature.
Peptide Labs does not sell rooibos tea or rooibos products. This article is general nutrition information, not medical advice.
Key Takeaways
- Rooibos comes from Aspalathus linearis, a legume shrub native to the fynbos region of South Africa.
- Rooibos is caffeine free and lower in tannins than green or black tea, according to published reviews.
- Rooibos is a rare dietary source of two plant compounds, aspalathin and nothofagin.
- Human studies are few and small, and very little of the tea's flavonoids shows up in blood or urine.
- Two published case reports linked rooibos-containing tea to liver injury; such reports are rare.
What is rooibos tea?
Rooibos, also called redbush, is a needle-leaved shrub in the legume family. A 2017 review in the South African Journal of Botany describes it as endemic to the fynbos region of the Western Cape, where it thrives in acidic, nutrient-poor soils. The leaves and fine stems are cut, bruised and dried to make the tea. A 2011 review by food scientists Joubert and de Beer reported that rooibos was sold in more than 37 countries, with Germany, the Netherlands, the United Kingdom, Japan and the United States making up 86% of the export market in 2010.
In the cup, rooibos brews to an amber-red color with a mild, slightly sweet, woody taste. Because it has little astringency, many people drink it plain, with milk, or iced. It is often grouped with other herbal infusions such as chamomile tea, hibiscus tea and nettle tea, none of which come from the tea plant (Camellia sinensis).
Is rooibos caffeine free?
Yes. Rooibos is a different plant from the one that gives us green, black and oolong tea, and published reviews describe it as caffeine free. A 2011 chemistry paper in Analytical and Bioanalytical Chemistry called it a mild-tasting tea “containing no caffeine” that is low in tannins compared with green or black teas. USDA data tell the same story for herbal teas in general: the brewed herbal tea entry lists zero caffeine, while brewed black tea lists about 47 milligrams per 8-ounce cup in USDA data.
| Brewed drink, 1 cup (237 g), USDA SR Legacy | FDC ID | Calories | Caffeine | Manganese (%DV) |
|---|---|---|---|---|
| Herbal tea, other than chamomile (nearest entry to rooibos) | 173232 | 2 | 0 mg | 0.10 mg (5%) |
| Chamomile tea | 174156 | 2 | 0 mg | 0.10 mg (5%) |
| Black tea, brewed with tap water | 173227 | 2 | 47 mg | 0.52 mg (23%) |
| Black tea, decaffeinated | 174871 | 2 | 2 mg | 0.52 mg (23%) |
Two notes on the table. First, USDA has no rooibos-specific entry, so the herbal tea row is a nearest entry, not a measured rooibos value, and percent Daily Values (%DV) use FDA Daily Values. Second, flavored blends sold as rooibos sometimes add green tea, black tea, guarana or yerba mate, which do contain caffeine, so check the ingredient list. If you are tracking caffeine from other drinks, our caffeine guide covers caffeine from other drinks, and our green tea guide covers the caffeinated side of the tea shelf.
Red rooibos vs green rooibos
Most rooibos sold is the red kind. After cutting, the leaves are moistened and left to oxidize (the industry calls this fermentation), which turns them red-brown and develops the sweet flavor. Green rooibos skips that step and is dried quickly, so it stays greener and tastes more grassy. A 2009 study in the Journal of Agricultural and Food Chemistry found that the unfermented (green) drink contained more total flavonoids than the fermented (red) drink,. Aspalathin, one of those flavonoids, is found in very few foods besides rooibos.
Rooibos tea benefits: what the research shows
A 2007 review in Phytotherapy Research by McKay and Blumberg summed up the field in a way that still largely holds: rooibos is rich in polyphenols, including the rare compounds aspalathin and nothofagin, lab and animal studies are plentiful, but human studies are limited. Here is what the small human trials measured.
- Absorption: in a 2009 study of 10 volunteers, the rooibos compounds that appeared in urine accounted for only 0.09% to 0.22% of the flavonoids in the tea. A 2011 crossover study of 12 healthy men found a similarly tiny fraction, about 0.26%, at peak. Lab results with concentrated extracts do not translate directly to a cup of tea.
- Blood fats in at-risk adults: a 2011 study in the Journal of Ethnopharmacology followed 40 adults considered at higher cardiovascular risk who drank rooibos daily for six weeks, then compared that period with a control period. In that study, LDL cholesterol and triglycerides were lower and HDL cholesterol higher after the rooibos period, and blood markers of fat oxidation fell. There was no placebo drink and no randomization, so the study cannot separate the tea from other changes.
- A single serving: a 2010 randomized crossover study of 17 healthy volunteers found that one serving of rooibos briefly lowered the activity of angiotensin-converting enzyme (ACE) at 30 and 60 minutes, with no change in nitric oxide. One-time enzyme readings say nothing about long-term health.
The honest summary: rooibos is a pleasant, caffeine-free drink with interesting plant compounds, and the human research consists of small, short studies. No large, long-term trials show that drinking rooibos changes health outcomes, so think of rooibos as a beverage choice, not a health product.
Rooibos tea and iron absorption
Tea and iron absorption is a common question. A 1979 study in the South African Medical Journal compared three groups of 10 healthy young men given iron with rooibos, ordinary tea or water. Average iron absorption was 7.25% with rooibos, 1.70% with ordinary tea and 9.34% with water; rooibos did not significantly change absorption, while ordinary tea did. It is an old, small study, and modern trials are lacking. Our foods high in iron guide covers heme and non-heme iron in more detail.
Rooibos tea side effects and who should be careful
The 2007 review noted that no adverse effects of drinking rooibos as a tea had been reported at that time. Since then, a few case reports have appeared, and they are worth knowing about without overstating them:
- Liver case reports: a 2010 case report in the European Journal of Clinical Pharmacology described a possible hepatotoxic effect of rooibos tea. A 2013 case report in ACG Case Reports Journal described a 52-year-old man with acute liver injury after drinking a traditional South African herbal tea made with rooibos and buchu; his liver function recovered after he stopped the tea. The authors noted that such cases are rarely reported and may reflect variable small-batch blends.
- Blends and extracts: the 2013 case involved a blended tea, and concentrated rooibos extracts in capsules are not the same as a brewed cup. Tell your clinician about any herbal products you use.
- Warning signs: yellowing of the skin or eyes, dark urine or unusual fatigue after starting any herbal product needs prompt medical attention.
- Allergens: rooibos is not one of the nine major food allergens under US labeling law, but flavored blends can contain other ingredients, so read the label.
If you are pregnant, breastfeeding, have liver disease or take several medicines, ask your clinician before making any herbal tea a large part of your routine.
How to brew rooibos tea
Rooibos is forgiving. Use freshly boiled water and steep it for about five minutes or longer; unlike green or black tea, it does not turn harsh with a long steep. It can be served plain, with milk, with lemon, or chilled as iced tea. Loose leaf and tea bags make the same drink, and green rooibos brews lighter and more herbal. For a snack to go with your cup, our popcorn guide compares air-popped and microwave versions.
Frequently Asked Questions
Is rooibos tea caffeine free?
Yes. Rooibos comes from Aspalathus linearis, not the tea plant, and published reviews describe it as caffeine free. Flavored blends may add caffeinated teas, so check the ingredients.
What are the main rooibos tea benefits?
Rooibos is a caffeine-free, low-tannin drink that contains rare plant compounds such as aspalathin. Human studies are small and short, so health effects are not established.
What is the difference between red and green rooibos?
Red rooibos is oxidized after cutting, which gives its color and sweeter flavor. Green rooibos is dried quickly; one study found more total flavonoids in the green drink.
Does rooibos tea have side effects?
Side effects appear rare. Two published case reports linked rooibos-containing teas to liver injury. Seek care for yellow skin or eyes or dark urine after starting any herbal tea.
Does rooibos block iron absorption like black tea?
A small 1979 study found rooibos did not significantly reduce iron absorption, while ordinary tea did. Larger modern studies are lacking.
Is rooibos the same as honeybush?
No. Honeybush comes from Cyclopia species, a different South African plant, although both are caffeine-free herbal teas.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Popcorn: Nutrition Facts, Air-Popped vs Microwave, Is It Healthy?, Hibiscus Tea Benefits, Side Effects and Blood Pressure Research, Chamomile Tea Benefits: What Studies Show, Allergies and Interactions.