Is Earl Grey tea as healthy as green tea?

October 19, 2025 •

4 min read

For centuries, green tea has been hailed as one of the healthiest beverages in the world, with a strong reputation for its potent antioxidant content. This often leads many to wonder if the fragrant, citrus-infused black tea, Earl Grey, offers comparable health benefits, or if it falls short when compared to its unoxidized counterpart.

Quick Summary

This article explores the health benefits, antioxidant profiles, and caffeine content of both Earl Grey and green tea, revealing how their different processing methods and ingredients create distinct advantages and disadvantages.

Key Points

Green Tea has more EGCG: The minimal processing of green tea preserves high levels of EGCG, a powerful catechin antioxidant linked to numerous health benefits.
Earl Grey's Unique Benefit is Bergamot: The added bergamot oil in Earl Grey contributes specific advantages for heart health, digestion, and mood that green tea does not offer.
Caffeine Levels Differ: On average, Earl Grey contains more caffeine per cup than green tea, although individual batches can vary.
Both Offer Antioxidant Protection: Both teas provide antioxidant support against oxidative stress, though they contain different types of polyphenols.
Moderation is Key: Both teas are generally safe when consumed in moderation, but excessive amounts can lead to side effects, especially related to caffeine and iron absorption.
Choice Depends on Your Needs: The 'better' tea depends on individual health goals; green tea offers higher EGCG, while Earl Grey provides unique bergamot-related benefits.

Earl Grey Tea: The Bergamot-Infused Brew

Earl Grey is a classic blend of black tea flavored with the oil of bergamot, a fragrant citrus fruit. Since it is made from oxidized black tea leaves, its antioxidant profile differs significantly from green tea's.

Health Benefits of Earl Grey

Heart Health: Bergamot oil contains enzymes that have been shown to help reduce 'bad' LDL cholesterol and increase 'good' HDL cholesterol, promoting better blood flow. The antioxidants in black tea also support cardiovascular health.
Mood and Stress Reduction: Bergamot oil is often used in aromatherapy for its mood-stabilizing properties. Inhaling its scent and consuming the tea can help reduce anxiety and ease stress, providing a calming effect.
Digestive Aid: The natural anti-inflammatory properties of Earl Grey can help with digestion and issues like acid reflux. The caffeine content can also help stimulate the digestive system.
Immune Support: The antioxidants and Vitamin C present in bergamot contribute to strengthening the immune system.

Potential Downsides of Earl Grey

While generally safe in moderation, excessive consumption can lead to side effects. The moderate caffeine content (around 50mg per cup) can cause jitters or interfere with sleep in sensitive individuals. In very high doses, the bergamot oil may cause muscle cramps. As with all black teas, it can also interfere with iron absorption if consumed with meals, a concern for individuals with low iron levels.

Green Tea: The Unoxidized Powerhouse

Green tea is derived from the same Camellia sinensis plant as black tea but is minimally processed and not oxidized. This allows it to retain a higher concentration of certain potent antioxidants, particularly a catechin called epigallocatechin gallate (EGCG).

Health Benefits of Green Tea

High in Antioxidants: Green tea is renowned for its high concentration of EGCG, which is linked to a reduced risk of chronic diseases, including certain cancers. EGCG is also known for its neuroprotective effects.
Weight Management: The combination of catechins and caffeine in green tea can help boost metabolism and increase fat burning, contributing to modest weight loss over time.
Improved Brain Function: Green tea contains L-theanine, an amino acid that works with caffeine to improve focus, alertness, and working memory, without the harsh jitters often associated with coffee.
Heart Health: Studies suggest that the catechins in green tea can help lower total and LDL cholesterol and support heart health.
Skin Health: The anti-inflammatory and antioxidant properties can also benefit skin health, protecting against damage and aging.

Potential Downsides of Green Tea

Similar to Earl Grey, the caffeine in green tea can cause issues for sensitive individuals, although the average cup has less caffeine (20-30mg). Very high doses, particularly from extracts, have been linked to rare cases of liver damage. The catechins can also reduce iron absorption, making it wise to drink it between meals if you are at risk for iron deficiency. For more information on green tea's benefits and risks, consult an authoritative source like WebMD.

Earl Grey vs. Green Tea: A Side-by-Side Comparison

To highlight the key differences, here is a comparative overview of Earl Grey and green tea.


Feature	Earl Grey Tea	Green Tea
Base Tea	Black Tea	Green Tea
Processing	Oxidized leaves with added bergamot oil	Unoxidized, minimally processed leaves
Key Antioxidant Types	Theaflavins (from black tea), flavonoids, and bergamot oil antioxidants	EGCG and other catechins (higher concentration)
Caffeine Content	Moderate (approx. 50mg/cup)	Lower-Moderate (approx. 20-30mg/cup)
Flavor Profile	Robust, malty black tea with distinctive citrus notes from bergamot	Fresh, grassy, earthy, or vegetal
Primary Health Focus	Heart health, digestion, mood, immune support	Weight management, cognitive function, anti-inflammatory, general antioxidant support

Conclusion: Which Tea is Healthier?

While both Earl Grey and green tea offer significant health benefits, green tea is generally regarded as the healthier of the two. Its minimal processing results in a higher concentration of powerful catechins, particularly EGCG, which are extensively researched for their protective effects against chronic diseases. Green tea also typically contains less caffeine, which can be beneficial for those sensitive to stimulants.

However, this does not mean Earl Grey is an unhealthy choice. Its unique combination of black tea antioxidants and bergamot oil provides specific benefits for heart health, digestion, and mood that green tea does not offer in the same way. Ultimately, the 'healthier' choice depends on your specific needs and preferences. A robust Earl Grey might be perfect for a calming, mood-lifting morning brew, while a cup of green tea can serve as a powerful antioxidant boost in the afternoon. Incorporating both into your diet can provide a wider range of health benefits. The best choice is the one you enjoy most and can consume consistently as part of a balanced diet.

Frequently Asked Questions

Green tea generally has a higher concentration of catechins, specifically EGCG, making its overall antioxidant activity greater than that of most Earl Grey blends. Earl Grey, as a black tea base, has more theaflavins and additional antioxidants from its bergamot oil.

Yes, Earl Grey tea is typically higher in caffeine than green tea. An average cup of Earl Grey, which is black tea-based, contains around 50mg of caffeine, whereas green tea usually has 20-30mg per cup.

Yes, the bergamot oil used to flavor Earl Grey tea is known for its mood-stabilizing properties and is often used in aromatherapy to reduce anxiety and stress. Consuming the tea can offer these calming benefits.

Some research suggests that the combination of catechins and caffeine in green tea can help boost metabolism and increase fat burning. While the effect is modest, regular consumption may contribute to weight management when combined with a healthy diet and exercise.

While safe in moderation, excessive consumption of Earl Grey can lead to side effects from its caffeine content, like insomnia or jitters. Very high intake has also been linked to muscle cramps due to the bergamot oil and can interfere with iron absorption.

Common side effects, particularly with high intake, include anxiety or jitters from caffeine. High concentrations from supplements can rarely cause liver damage. Green tea can also inhibit iron absorption, so it is recommended to drink it between meals if you are prone to iron deficiency.

Yes, it is perfectly safe to enjoy both teas daily as part of a balanced diet, provided you consume them in moderation. Most experts suggest a total of 2-5 cups of tea per day is beneficial without significant risks.