Does Earl GREY tea have caffeine in it? Understanding the brew and its nutrition

October 17, 2025 •

5 min read

A standard 8-ounce cup of Earl Grey typically contains around 50 milligrams of caffeine, but the amount can vary greatly depending on brewing factors. So, does Earl GREY tea have caffeine in it? The answer is a clear yes, as it is made from the naturally caffeinated Camellia sinensis plant.

Quick Summary

Earl Grey contains caffeine because its base is black tea, with the exact amount affected by brewing time and temperature. It provides a moderate energy lift, offers antioxidants for health, and can be enjoyed in decaffeinated or herbal versions for those wanting to avoid caffeine.

Key Points

Caffeine is Present: Earl Grey is typically a black tea, derived from the Camellia sinensis plant, and therefore contains caffeine.
Moderate Caffeine Levels: An average 8-ounce cup contains approximately 40-70 mg of caffeine, offering a milder energy boost than coffee.
Caffeine is Controllable: You can reduce the caffeine content by shortening the steeping time and using slightly cooler water.
Decaf and Herbal Options Exist: For zero or very low caffeine, decaffeinated versions or naturally caffeine-free herbal blends like Earl Grey rooibos are available.
Rich in Antioxidants: Beyond caffeine, the tea provides antioxidants from its black tea base and bergamot oil, supporting heart health and digestion.
Contains L-Theanine: The presence of L-theanine contributes to a state of calm alertness, preventing the jitters often associated with coffee.

The Source of Caffeine in Your Cup

To answer the question definitively, yes, Earl Grey tea has caffeine in it because it is traditionally a black tea. All "true" teas—including black, green, white, and oolong—are derived from the Camellia sinensis plant, which naturally contains caffeine. Earl Grey is not an herbal tea, also known as a "tisane," which would typically be caffeine-free. Instead, it's a black tea blend flavored with oil extracted from the rind of the bergamot orange, a small citrus fruit. This citrus infusion gives Earl Grey its signature fragrant and zesty flavor, but the caffeine comes exclusively from the tea leaves. For those with caffeine sensitivity, this is a crucial distinction to understand within a nutrition-conscious diet.

How Much Caffeine Is Actually in Earl Grey?

The caffeine content of an 8-ounce (240 ml) cup of Earl Grey tea can range from approximately 40 to 70 milligrams, with some sources reporting figures as high as 85-120mg depending on preparation. This variation is significant and depends on several factors, all of which are within your control. This moderate caffeine level offers a gentle, sustained energy boost without the intense jitters or crash often associated with a standard cup of coffee, which contains an average of 95mg of caffeine. The presence of L-theanine, an amino acid found in tea, works synergistically with caffeine to promote a state of calm alertness, enhancing focus without inducing restlessness.

Factors Influencing Caffeine Levels

Controlling the caffeine in your cup is a matter of understanding the brewing process. The following factors can dramatically alter the final content:

Steeping Time: This is one of the most influential factors. The longer the tea leaves steep in hot water, the more caffeine is extracted. A 5-minute steep can yield significantly more caffeine than a 1-minute steep, potentially doubling the content. For a milder cup, a shorter steeping time is recommended.
Water Temperature: Hotter water is more efficient at extracting caffeine from the leaves. Using slightly cooler water can reduce the amount of caffeine released, though it may also impact the extraction of flavor compounds.
Tea Leaf Grade: The size and condition of the tea leaves matter. Tea bags often contain smaller, broken leaf particles (fannings and dust) with a greater surface area. This allows for faster and more complete caffeine extraction compared to whole leaf, loose-leaf teas.
Type of Black Tea Base: While Earl Grey is defined by its bergamot flavor, the base tea can vary. A blend based on a strong black tea like Assam might contain more caffeine than one using a milder Ceylon black tea.
Quantity of Tea Leaves: A higher ratio of tea leaves to water will naturally result in a more caffeinated brew. Using a single teabag for a larger mug, for example, will produce a less concentrated cup than using the same teabag in a smaller one.

Comparing Earl Grey to Other Teas and Coffee

When considering your daily caffeine intake as part of a nutritional diet, it's helpful to compare Earl Grey with other popular beverages. The table below illustrates the average caffeine content per 8-ounce serving.


Beverage	Average Caffeine Content (mg)	Notes
Brewed Coffee	~95 mg	Provides a strong, often more intense, caffeine kick.
Earl Grey Tea	~40-70 mg	Offers a moderate, balanced energy boost with L-theanine.
Standard Black Tea	~40-60 mg	Similar to Earl Grey, but without the bergamot flavor.
Green Tea	~20-45 mg	Lower caffeine content, often with more antioxidants and L-theanine.
White Tea	~15-40 mg	Lowest caffeine among true teas, known for its delicate flavor.
Herbal Tea (Tisane)	0 mg	Naturally caffeine-free, including options like peppermint, chamomile, and rooibos.
Decaf Tea	<4 mg	Undergoes a process to remove most, but not all, caffeine.

Health and Nutritional Profile Beyond Caffeine

Beyond its caffeine content, Earl Grey offers several nutritional benefits, especially when consumed without added sugar or milk. The black tea and bergamot oil provide a rich source of antioxidants like polyphenols and flavonoids. These compounds help protect the body from oxidative stress and may offer health-protective effects, including support for heart and digestive health. For weight management, unsweetened Earl Grey tea is a calorie-free beverage that may boost metabolism and aid digestion. The aromatic bergamot oil is also known in aromatherapy for its mood-stabilizing and anxiety-reducing properties.

However, moderation is key. In a case study, excessive daily consumption of Earl Grey (around 17 cups) was linked to muscle cramps due to high bergamot oil intake, though this is an extreme case. For most individuals, moderate intake is not a concern, and the benefits of antioxidants and L-theanine outweigh any potential risks. For an authoritative perspective on nutrients and food data, you may find the USDA FoodData Central helpful to explore further.

Enjoying Earl Grey with Controlled Caffeine Intake

If you love the flavor of Earl Grey but need to manage your caffeine intake, you have several options:

Choose a Decaf Version: Many tea manufacturers offer decaffeinated Earl Grey, which retains the bergamot flavor but has had the majority of its caffeine removed. Be aware that trace amounts of caffeine may still be present.
Try Herbal Alternatives: For a completely caffeine-free option, consider an Earl Grey rooibos. Rooibos is a naturally caffeine-free herbal infusion that can be flavored with bergamot, providing a similar aromatic experience.
Experiment with Brewing Methods: As discussed, you can control caffeine extraction by adjusting brewing variables. A shorter steeping time (2-3 minutes) with slightly cooler water will produce a lighter, less caffeinated cup.
Blend It: Consider blending your Earl Grey with naturally caffeine-free herbal teas to reduce the overall caffeine concentration while maintaining flavor.

Conclusion: Making an Informed Choice for Your Diet

Yes, Earl Grey tea contains caffeine, but the level is moderate and controllable, making it a valuable part of many nutrition diets. It's a flavorful alternative to coffee that offers antioxidants, potential heart and digestive benefits, and a smooth energy lift thanks to the presence of L-theanine. By being mindful of your brewing technique and exploring decaffeinated or herbal varieties, you can enjoy the classic taste of Earl Grey while managing your caffeine consumption to fit your personal health goals. For most, this aromatic and elegant tea provides a satisfying and healthy beverage choice throughout the day.

Frequently Asked Questions

Earl Grey tea contains caffeine because its traditional base is black tea, which comes from the Camellia sinensis plant. This plant naturally produces caffeine in its leaves.

An average 8-ounce cup of Earl Grey contains around 40 to 70 milligrams of caffeine. The amount can vary depending on brand, brewing time, and water temperature.

Earl Grey tea is generally lower in caffeine than a standard cup of coffee. Coffee typically has around 95mg per 8-ounce serving, while Earl Grey has a moderate 40-70mg.

Yes, you can find decaffeinated Earl Grey, which has had most of its caffeine removed through processing. Herbal versions, such as those made with rooibos, are naturally caffeine-free.

Yes, steeping time is a major factor. The longer you steep the tea leaves, the more caffeine is released into the water. For less caffeine, use a shorter brewing time.

Earl Grey tea contains antioxidants from its black tea and bergamot components, which can support heart health, aid digestion, and boost metabolism. The L-theanine in the tea promotes calm alertness.

In cases of very high, excessive consumption (e.g., more than a dozen cups daily), the bergamot oil has been known to cause muscle cramps in rare instances. For typical consumption, this is not a concern.

No, adding milk or sugar does not affect the caffeine content, which is determined during the brewing process. However, it will add calories and sugar to the beverage.