Posted by Marco Graham on Oct 2nd 2026
Earl Grey Tea Benefits, Caffeine & How to Brew It
Earl Grey is black tea scented with oil of bergamot, a fragrant citrus. It's one of the most recognizable teas in the world: bright, floral and citrusy over a brisk black-tea base. Here's what's actually known about Earl Grey tea's benefits, how much caffeine it has, and how to brew it (including a London Fog), with our organic Earl Grey Crème.
What is Earl Grey tea?
Earl Grey is loose leaf black tea flavored with bergamot oil, pressed from the rind of Citrus bergamia, a small, sour orange grown mainly in southern Italy. The blend is named after Charles Grey, the 2nd Earl Grey and British prime minister in the 1830s. The story of how it got his name is more legend than record.
Variations include Lady Grey (with extra citrus such as orange or lemon peel) and Earl Grey Crème, which adds vanilla for a softer, creamier cup.
Earl Grey tea benefits
1. Steady energy from black tea
Earl Grey contains roughly 40–70 mg of caffeine per 8 oz cup, about the same as English Breakfast and well under brewed coffee (95–165 mg). Black tea also contains L-theanine, which many people find makes the energy feel smoother.
2. Tea polyphenols
Black tea is a source of theaflavins, thearubigins and catechins. Large observational studies have linked regular tea drinking with better heart health. These are associations, not proof that tea causes the benefit. Read more in our black tea guide.
3. Bergamot: interesting, but mostly studied as a supplement
Bergamot is rich in citrus flavonoids, and studies of concentrated bergamot extract have looked at cholesterol and blood sugar. Those studies use supplement doses far larger than the trace of bergamot oil in a cup of Earl Grey, so don't expect the same effect from tea.
4. A low-calorie ritual
Brewed without sugar, Earl Grey has essentially no calories. As an afternoon cup or a London Fog made with a splash of milk, it's an easy swap for sweet coffee drinks.
How to brew Earl Grey
| Recommendation | |
|---|---|
| Leaf | 1 teaspoon per 8 oz |
| Water | 200–212°F (just off the boil) |
| Steep | 3–4 minutes (over 5 turns bitter and the bergamot gets harsh) |
| Milk? | Optional; Earl Grey Crème is especially good with a splash |
How to make a London Fog
- Steep 1½ teaspoons of Earl Grey in 6 oz of just-boiled water for 4 minutes, then strain.
- Stir in 1–2 teaspoons of honey or vanilla syrup.
- Top with 4 oz of hot, frothed milk (dairy or oat).
With an Earl Grey Crème, the vanilla is already built in, so you may need less sweetener.
Who should be careful with Earl Grey?
- Caffeine: if you're sensitive, pregnant or limiting caffeine, keep it to a cup or two earlier in the day.
- Iron absorption: black tea can reduce absorption of plant-based iron. Drink it between meals if that's a concern.
- Very large amounts: bergamot oil contains bergapten. Extremely high daily intake of Earl Grey (many liters a day) has been linked to muscle cramps in rare case reports. Normal amounts aren't a concern.
Frequently asked questions
Does Earl Grey have more caffeine than regular black tea?
No. It has about the same, because the base is black tea. Bergamot adds flavor, not caffeine.
Is there caffeine-free Earl Grey?
Yes. Rooibos-based "Earl Grey" blends use bergamot over rooibos, a caffeine-free herb.
Can you put milk in Earl Grey?
Absolutely. That's the basis of a London Fog. Some purists drink it with lemon instead.
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