9 Health Benefits of Hojicha Tea
Hojicha is a traditional Japanese green tea made by roasting the leaves, stems, or twigs of the Camellia sinensis plant at high temperatures. The roasting process gives hojicha its distinctive reddish-brown color, a naturally sweet, nutty flavor, and a warm, smoky aroma that sets it apart from other green teas. It also lowers its caffeine content, making hojicha one of the most calming and gentle teas to enjoy, even in the evening.
Although roasting reduces some catechins compared with unroasted teas like sencha or matcha, hojicha still delivers valuable antioxidants, polyphenols, and L-theanine. These compounds have been linked to improved digestion, cardiovascular health, stress relief, and immune support. Its smooth, mellow nature also makes it easier on the stomach than stronger teas, which is one reason hojicha is popular with children, older adults, and those sensitive to caffeine.
As research on green tea continues to highlight its many health benefits, hojicha remains a comforting option that combines tradition with wellness. Drinking it regularly can provide a wide range of supportive effects, from heart health to relaxation, while fitting seamlessly into daily life (1).
What is Hojicha?
Hojicha is a roasted Japanese green tea that is typically made from bancha (mature tea leaves), sencha, or kukicha (tea stems and twigs). After harvesting, the leaves are steamed to prevent oxidation, then roasted at high temperatures. This roasting transforms the leaves into a reddish-brown color and gives the tea its signature smoky, nutty, and slightly caramel-like flavor.
Because of the roasting process, hojicha contains lower levels of caffeine and catechins compared with unroasted green teas such as matcha or sencha. However, it still provides important antioxidants and L-theanine, which support relaxation and overall wellness. Its gentle taste and low caffeine content have made hojicha a favorite evening tea in Japan, and it is now widely enjoyed worldwide in both traditional brews and modern drinks like hojicha lattes (2).
Here are 9 health benefits of hojicha tea.
1. Rich in Antioxidants
Although the roasting process reduces the catechin levels in hojicha compared with sencha or matcha, it still contains beneficial antioxidants that help protect the body against oxidative stress. These compounds, including polyphenols and trace amounts of EGCG, work by neutralizing free radicals, which are unstable molecules that contribute to cell damage and chronic diseases.
Drinking hojicha regularly may therefore provide protective benefits for long-term health, even if its antioxidant content is lower than other green teas. The presence of L-theanine and other polyphenols ensures that it still contributes to reducing inflammation, supporting cellular health, and maintaining the body’s natural defense systems (3).
2. Gentle on the Stomach
One of the unique benefits of hojicha is how soothing it is on digestion. The roasting process lowers bitterness and reduces astringency, making it easier to drink for people with sensitive stomachs. Unlike stronger teas that can sometimes irritate the digestive tract, hojicha’s mellow character is calming and more tolerable.
This makes it a great option for children, older adults, or anyone who struggles with acidity or stomach discomfort. Many people enjoy hojicha after meals as a light, comforting tea that supports digestion without overwhelming the system (4).
3. Low in Caffeine
Hojicha is naturally low in caffeine compared with other Japanese green teas like sencha or matcha. The roasting process significantly reduces its caffeine content, making it one of the mildest teas you can drink. A typical cup of hojicha contains about 7 to 10 mg of caffeine, while a cup of coffee can have over 90 mg.
This makes hojicha an excellent choice for people who are sensitive to caffeine, as well as for children and older adults. It is also commonly enjoyed in the evening since it provides a soothing, warm drink without interfering with sleep. Many tea drinkers find it to be the perfect calming beverage for winding down at night (5).
4. Supports Heart Health
Like other green teas, hojicha contains polyphenols that may contribute to cardiovascular health. These compounds can help reduce LDL cholesterol, improve blood vessel function, and support healthy circulation. Even though the roasting process lowers some catechin levels, hojicha still retains enough beneficial compounds to positively influence heart health.
Studies on green tea consumption in general have shown associations with lower risks of heart disease and stroke. Drinking hojicha regularly as part of a balanced lifestyle may therefore provide similar protective benefits, particularly for individuals looking for a low-caffeine tea option with cardiovascular support (6).
5. Promotes Relaxation
Hojicha is often considered a calming tea because of its low caffeine content combined with the presence of L-theanine, an amino acid found in green tea leaves. L-theanine has been studied for its ability to reduce stress, promote relaxation, and improve mood without causing drowsiness. The roasting process gives hojicha a naturally warm, toasty aroma that adds to its soothing effect.
Many people in Japan drink hojicha in the evening as a way to unwind after a long day. Its gentle, comforting flavor makes it ideal for relaxation rituals, such as bedtime routines or quiet moments of mindfulness. For those seeking a tea that supports mental calmness, hojicha provides both tradition and science-backed benefits (7).
6. Aids Digestion
Hojicha is also valued for its ability to support digestive health. The roasting process reduces bitterness and tannins, making it easier on the stomach than unroasted teas. This makes it suitable for people who may experience discomfort or acidity after drinking stronger green teas.
Some evidence suggests that green tea polyphenols can positively influence gut bacteria and reduce inflammation in the digestive tract. While hojicha contains fewer polyphenols than sencha, it is still a gentle beverage that can aid digestion, especially when consumed after meals. Its mild warmth and soothing flavor add to its role as a digestive-friendly tea (8).
7. May Help Regulate Blood Sugar
Hojicha may support healthy blood sugar levels due to the presence of catechins, which have been studied for their ability to improve insulin sensitivity and regulate glucose metabolism. Although roasting lowers catechin content compared with sencha or matcha, hojicha still provides enough of these compounds to positively influence blood sugar balance.
Some research on green tea has shown that regular consumption can help reduce post-meal glucose spikes and improve long-term markers of blood sugar control. For people looking for a mild tea option that is less stimulating yet still beneficial, hojicha can be a gentle choice to support metabolic health (9).
8. Supports Oral Health
The catechins in hojicha, even at lower concentrations, may contribute to better oral health. These compounds have antibacterial properties that help inhibit the growth of harmful bacteria in the mouth, which can reduce the risk of cavities, gum disease, and bad breath.
Green tea consumption has been associated with fresher breath and improved gum health in several studies. Hojicha, as a roasted green tea, can offer these same benefits while being gentler and more pleasant to drink, making it a good daily option for maintaining oral hygiene alongside regular brushing and flossing (10).
9. Strengthens the Immune System
Hojicha provides antioxidants and L-theanine, both of which may support immune function. Antioxidants help reduce inflammation and protect the body from free radical damage, while L-theanine has been linked to improved immune response during times of stress.
Although hojicha contains fewer catechins than unroasted teas, drinking it regularly can still contribute to overall immune support. Its calming nature and gentle flavor make it an easy tea to incorporate into daily life, helping the body stay resilient against illness (11).
How to Make Hojicha Tea
Brewing hojicha is simple and brings out its naturally sweet, roasted flavor.
- Measure the tea: Use 1 to 2 teaspoons (2 to 4 grams) of hojicha leaves per cup.
- Heat the water: Keep the water at 175–185°F (80–85°C). Boiling water can make the tea too sharp.
- Steep the tea: Pour hot water over the leaves and steep for 1 to 2 minutes. Longer steeping will deepen the roasted flavor.
- Strain and enjoy: Pour into a cup and savor its warm, nutty aroma.
Hojicha can also be enjoyed as iced tea or whisked into milk for a popular hojicha latte.
Side Effects and Risks
Hojicha is one of the gentlest green teas and is generally safe for most people. Its low caffeine content makes it less likely to cause side effects like jitteriness or sleep disruption. However, overconsumption of any tea may still affect iron absorption due to its tannin content.
To enjoy hojicha safely, aim for moderation — typically 2 to 3 cups per day. Choosing organic, high-quality leaves also helps reduce the risk of pesticide or contaminant exposure.
Frequently Asked Questions
Yes, but much less than matcha or sencha. It is considered a low-caffeine tea.
Yes, its low caffeine and soothing flavor make it popular as an evening tea.
Hojicha has a smoky, roasted, caramel-like flavor, while sencha is grassy and astringent.
Yes, its low caffeine content makes it safe for children in small amounts.
Not necessarily — hojicha has fewer antioxidants than matcha, but it is gentler on the stomach and better for evening drinking.
The Bottom Line
Hojicha is a unique roasted Japanese green tea that offers a smooth, nutty flavor and a wide range of health benefits. While it contains fewer catechins than unroasted teas, it still provides antioxidants, L-theanine, and valuable compounds that support digestion, heart health, relaxation, and immune strength.
With its naturally low caffeine content and soothing aroma, hojicha is a versatile tea that can be enjoyed day or night. For anyone looking for a comforting drink that blends tradition with wellness, hojicha is an excellent choice.