Is Earl Gray tea keto friendly? A Detailed Nutrition Guide

October 26, 2025 •

3 min read

With the ketogenic diet's focus on strict carbohydrate limitation, many dieters carefully evaluate every food and drink they consume. For lovers of this classic beverage, the key question arises: Is Earl Gray tea keto friendly? The straightforward answer is yes, as long as you consume it in its unsweetened form.

Quick Summary

Plain Earl Gray tea is virtually carb-free and perfectly suitable for a ketogenic diet. The carb count changes drastically with sugary additives, but keto-friendly sweeteners, heavy cream, or nut milks are great alternatives for flavor.

Key Points

Plain Earl Gray is Carb-Free: Unsweetened Earl Gray tea contains zero carbohydrates and is perfectly suitable for a ketogenic diet.
Avoid Sugary Additions: To keep it keto, avoid adding sugar, honey, or sweetened syrups, which contain high amounts of carbs.
Use Keto-Friendly Creamers: Heavy cream, unsweetened almond milk, or unsweetened coconut milk are great for making a keto-friendly Earl Gray latte.
Opt for Keto Sweeteners: If you need sweetness, use zero-carb sweeteners like stevia, erythritol, or monk fruit.
Make a 'Bulletproof' Tea: Boost your fat intake and energy levels by adding butter or MCT oil to your tea.
Check Labels for Iced Versions: Be cautious with store-bought or cafe iced teas, as they often contain added sugars and can be high in carbs.

The Basics: What Makes a Drink Keto-Friendly?

A ketogenic diet works by shifting your body's metabolism from burning glucose (sugar) to burning ketones, a process known as ketosis. To achieve and maintain this state, daily carbohydrate intake is typically limited to a small amount, often between 20 to 50 grams of net carbs. For beverages, this means staying away from anything with added sugar, syrups, or significant carbohydrate content from ingredients like milk or fruit juice. The ideal keto-friendly drink should have zero or very few carbs and no added sugar.

Is Earl Gray Tea Itself Keto-Friendly?

Earl Gray is a flavored black tea, and black tea itself is naturally low in carbohydrates. It is made by steeping tea leaves, which contain negligible amounts of carbs. The distinctive flavor of Earl Gray comes from bergamot oil, derived from the peel of the citrus bergamia fruit, and this oil adds no carbs or sugars to the final brew. A plain cup of Earl Gray tea, whether hot or iced, contains zero calories and zero carbs, making it an excellent beverage choice for the ketogenic diet.

Common Additions and How They Impact Your Carb Count

While the tea base is safe, the additions are where people can get into trouble. A regular cup of tea with sugar can easily exceed your daily carb limit. Below are some common ways to enjoy tea and how they measure up on a keto diet.

Keto-Approved Additions:

Heavy Cream: A small splash of heavy whipping cream adds healthy fat and a creamy texture without the high carb count of regular milk.
Unsweetened Nut Milks: Unsweetened almond milk and coconut milk are excellent, low-carb options for those who prefer a latte. Be sure to check the label for added sugars.
Butter or MCT Oil: For a high-fat energy boost, some keto dieters make a 'bulletproof' version of their tea by blending in grass-fed butter or MCT oil.
Keto Sweeteners: If you prefer a sweet taste, use zero-carb sweeteners like stevia, monk fruit, or erythritol.
Sugar-Free Syrups: Look for sugar-free vanilla or other flavored syrups to create a keto-friendly version of a London Fog latte.

Additions to Avoid:

Sugar and Honey: These are pure carbohydrates and will immediately kick you out of ketosis.
Regular Milk (lactose): Cow's milk contains lactose, a natural sugar that adds carbs. A cup can have around 12 grams of carbs, which is too high for most keto diets.
Sweetened Syrups and Creamers: Most flavored coffee creamers and syrups are packed with sugar and artificial ingredients that are not keto-friendly.

How to Prepare a Keto-Friendly Earl Gray

To ensure your Earl Gray tea remains keto-friendly, follow these simple preparation steps:

Steep Your Tea: Brew your favorite Earl Gray tea bag or loose leaf tea in hot water for a few minutes.
Add Your Fat (Optional): For a creamy latte, add a tablespoon of heavy cream, a splash of unsweetened almond or coconut milk, or blend in some MCT oil for extra fat.
Sweeten with Care (Optional): If you desire sweetness, use a few drops of a keto-approved sweetener.
Enjoy: Savor your warm or iced beverage without worrying about breaking your diet.

Keto vs. Non-Keto Earl Gray Comparison


Feature	Keto-Friendly Earl Gray	Non-Keto Earl Gray
Carbohydrate Content	Minimal or zero carbs.	High, often exceeding 15-20g per serving.
Sweeteners Used	Zero-carb sweeteners (Stevia, Monk Fruit, Erythritol).	Sugar, honey, or high-fructose corn syrup.
Cream/Milk Used	Heavy cream, unsweetened almond milk, coconut milk.	Regular cow's milk, sweetened coffee creamers.
Flavoring	From the natural bergamot oil in the tea.	Flavored syrups full of sugar.
Add-Ins	MCT oil, butter, cinnamon, vanilla extract.	High-sugar syrups, marshmallow, chocolate.

Conclusion

For anyone on a ketogenic diet, Earl Gray tea is an excellent and safe beverage choice, provided you stick to the plain, unsweetened version. Its carb-free nature allows you to enjoy its rich flavor without concern for disrupting ketosis. By using keto-friendly additives like heavy cream, unsweetened nut milks, or approved sweeteners, you can craft a delicious, customized tea that supports your low-carb lifestyle. As with any diet, vigilance about hidden sugars in pre-packaged or cafe-made drinks is key. The simple, plain brew of Earl Gray remains a reliable staple for those seeking a tasty, warm drink while maintaining their nutritional goals.

This article is for informational purposes only and is not a substitute for medical advice. Consult with a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

Plain, unsweetened Earl Gray tea, like other black teas, has virtually no carbohydrates. The leaves and bergamot oil used for flavoring do not contain carbs that will impact your keto diet.

Yes, you can have a keto-friendly Earl Gray latte by using unsweetened nut milk, such as almond or coconut milk, or a small amount of heavy cream. Avoid regular milk and sweetened syrups.

Yes, the bergamot oil used to flavor Earl Gray tea is derived from citrus and does not contain any carbohydrates or sugars that would affect your state of ketosis.

For a sweet flavor without the carbs, you can use zero-carb sweeteners like stevia, monk fruit, or erythritol. These are safe for the ketogenic diet.

The caffeine in Earl Gray tea does not negatively affect ketosis. In fact, some evidence suggests that caffeine may help boost metabolism and promote fat burning, which aligns with the goals of a keto diet.

Yes, unsweetened iced Earl Gray tea is keto-friendly. However, always be cautious with pre-made or cafe-bought versions, as they often contain sugary flavorings.

Regular cow's milk contains lactose, a natural sugar that is too high in carbs for a strict keto diet. A single cup can have around 12 grams of carbs, which can easily knock you out of ketosis.