Is Earl Grey tea zero calories? The truth about its nutritional value

October 22, 2025 •

3 min read

While a standard cup of black tea typically has between zero and four calories, the exact number for Earl Grey depends on how it is prepared. A simple, unsweetened cup is virtually calorie-free, making it a popular choice for dieters, but the addition of milk, sugar, or honey can quickly change its nutritional profile.

Quick Summary

Unadulterated Earl Grey tea contains almost no calories, offering a flavorful and hydrating beverage for those managing their weight. Calorie counts increase with additives like milk or sugar. Beyond a low-calorie profile, the tea provides antioxidants from its black tea base and bergamot oil, supporting overall health and potentially aiding metabolism.

Key Points

Plain Earl Grey is Nearly Zero Calories: When brewed with just hot water, a standard cup contains between zero and four calories, making it a perfect hydrating beverage for weight management.
Additives Increase Calories Significantly: Adding milk, sugar, or honey drastically increases the calorie count, with a teaspoon of sugar adding around 16 calories and a splash of milk adding 14.
Rich in Antioxidants: The black tea base and bergamot oil in Earl Grey are packed with antioxidants like polyphenols and flavonoids, which help fight oxidative stress and inflammation.
May Aid Metabolism: The moderate caffeine content and bergamot extract may help boost metabolism and promote fat-burning, supporting weight management goals when combined with a healthy diet.
Supports Digestive Health: Compounds like tannins in the tea can aid digestion, helping to soothe the stomach and relieve issues like constipation or indigestion.
Offers a Calorie-Free Flavor Alternative: For those looking to cut high-calorie sugary drinks, Earl Grey provides a satisfying and flavorful alternative without compromising their diet.

The Core Truth: Zero Calories for Plain Earl Grey Tea

The fundamental answer to the question, "Is Earl Grey tea zero calories?" is that when brewed with just a tea bag and hot water, it contains practically no calories. The calorie content from the tea leaves themselves and the bergamot oil is negligible. This makes it an excellent, flavorful hydration option for anyone watching their calorie intake, including those on a keto diet or practicing intermittent fasting. Its refreshing, citrusy flavor can also serve as a satisfying replacement for high-calorie sweetened beverages, offering a guilt-free treat.

The Impact of Additives on Your Cup

While the base tea is essentially a zero-calorie drink, the moment you begin adding other ingredients, the calorie count rises. Common additions like milk, sugar, and honey introduce carbohydrates and fats, drastically altering the nutritional value. For example, a standard cup with a splash of milk and a spoonful of sugar can quickly climb to over 30 calories or more. Many popular cafe drinks, such as London Fogs or Earl Grey lattes, include syrups and extra milk, pushing the calorie total even higher.

Nutritional Comparison of Earl Grey Tea

The table below illustrates how the calorie content of a single cup of Earl Grey can change based on different preparation methods, highlighting the importance of being mindful of what you add.


Preparation Method	Approx. Calories (kcal)	Key Nutrients Added	Notes
Plain Earl Grey Tea	0-4	Antioxidants, trace minerals	Virtually calorie-free; no fat, sugar, or protein.
With one teaspoon sugar	+16	Sugars (carbohydrates)	Quickly adds empty calories.
With a splash of milk	+14	Fats, protein, sugars	Lactose in milk adds calories; dairy alternatives will vary.
With one teaspoon honey	+21	Sugars, trace vitamins/minerals	A natural sweetener but still adds significant calories.
London Fog Latte (café)	Up to 90 or more	Sugar, fat, carbohydrates	Includes milk and flavored syrup, pushing the calorie count significantly higher.

The Health Benefits of a Low-Calorie Beverage

Beyond being a smart choice for calorie management, a cup of plain Earl Grey tea offers several health benefits stemming from its ingredients. The primary components, black tea leaves and bergamot oil, are rich in beneficial compounds.

Antioxidant and Anti-inflammatory Properties

Both black tea and bergamot contain powerful antioxidants, such as polyphenols and flavonoids. These compounds help combat oxidative stress in the body by neutralizing free radicals, which can contribute to chronic diseases. This protective effect supports overall health and helps reduce inflammation.

Potential Metabolism Boost

The black tea base of Earl Grey contains a moderate amount of caffeine, which is known to help boost metabolism and promote the breakdown of fat. Bergamot extract is also associated with aiding weight management by improving metabolic rate. This combination makes Earl Grey a good addition to a healthy diet and exercise routine.

Digestive Health Support

The tannins in black tea and the bergamot oil can be soothing to the digestive system. Consuming Earl Grey tea may help with issues like indigestion, and the anti-inflammatory properties can aid with conditions like IBS. It promotes healthy digestion, which is a key component of a balanced diet.

How to Maximize the Dietary Benefits

For those on a diet, here's how to enjoy your Earl Grey tea while keeping it as healthy as possible:

Brew it plain: The most effective way to keep your tea zero-calorie is to enjoy it without any additions. Simply brew the tea bag or loose leaves in hot water.
Add a squeeze of lemon: For a calorie-free flavor boost, a slice of lemon is a great alternative to sweeteners. This can enhance the tea's natural citrus notes.
Use healthy alternatives: If you must have a sweetener, consider calorie-free natural options like stevia. For milk, explore unsweetened almond or soy milk, keeping in mind they still add a few calories.
Mind your timing: Drinking Earl Grey between meals can help curb cravings and keep you hydrated without adding calories.

Conclusion

In short, a cup of plain Earl Grey tea is a virtually zero-calorie beverage, making it a fantastic addition to any healthy diet plan. Its significant health benefits, including potent antioxidants and metabolism-boosting properties, come without the caloric load associated with many other drinks. The key is to be mindful of your additions; milk, sugar, and honey are the main culprits that turn this healthy, low-calorie drink into a source of empty calories. By opting for the simple, unadulterated version, you can fully enjoy its distinct flavor and reap the health rewards it has to offer.

Frequently Asked Questions

Yes, if you brew Earl Grey tea and use a zero-calorie sweetener like stevia, your beverage will remain calorie-free. The tea leaves and bergamot oil contain negligible calories on their own.

A London Fog, which is an Earl Grey tea latte with milk and vanilla syrup, can have upwards of 90 calories or more, depending on the ingredients and serving size. The added milk and syrup are the sources of these calories.

As a zero-calorie drink, Earl Grey can support weight loss by being a healthy substitute for high-calorie beverages. Its antioxidant and metabolism-boosting properties also aid in the process, especially when part of a balanced diet.

No, decaffeinated Earl Grey tea also contains virtually zero calories when consumed plain. The decaffeination process does not add calories.

The core nutritional value of plain Earl Grey (black tea and bergamot oil) is very consistent, with near-zero calories. However, premixed or flavored varieties with added sugars or other ingredients will have different nutritional profiles.

Yes, adding a squeeze of fresh lemon to your Earl Grey tea is a nearly calorie-free way to enhance its flavor. The calories from the lemon are minimal.

While generally safe in moderation, excessive consumption of Earl Grey can lead to side effects due to its caffeine and bergamot oil content. This may include muscle cramps, blurry vision, or interference with iron absorption in rare cases.