Does Earl Grey Tea Have Caffeine? What You Need to Know
Earl Grey tea contains caffeine because it is built on a black tea base. The bergamot oil that gives Earl Grey its signature citrus aroma is just a flavoring added after processing. The tea itself is still black tea, and black tea is still a caffeinated product. The short answer is yes, and the more useful answer is roughly how much.
How Much Caffeine Is in Earl Grey?
A standard 8-ounce cup of Earl Grey brewed from quality loose leaf contains approximately 40 to 60 mg of caffeine, slightly lower than a straight Assam or strong English Breakfast blend. The bergamot-scented teas that form the Earl Grey style tend to use Ceylon or Darjeeling bases rather than the more robust Assam, and these varieties naturally produce a lighter caffeine level.
Steep time, water temperature, and leaf quantity all affect the final caffeine level. A 5-minute steep will extract significantly more caffeine than a 2-minute one. If you are managing your caffeine intake precisely, these variables matter.
| Drink | Caffeine per 8oz |
|---|---|
| Espresso (2oz shot) | 60 to 70 mg |
| Drip Coffee | 80 to 100 mg |
| Strong Assam Black Tea | 50 to 70 mg |
| Earl Grey | 40 to 60 mg |
| Darjeeling | 30 to 50 mg |
| Sencha Green Tea | 25 to 45 mg |
| Rooibos / Herbal Teas | 0 mg |
Does Bergamot Affect the Caffeine Level?
No. Bergamot is a citrus fruit whose essential oil is used to flavor Earl Grey tea. It contains no caffeine and does not meaningfully affect the caffeine content of the finished tea. The caffeine level is determined entirely by the tea base and how it is brewed.
Some people find that Earl Grey feels "smoother" or "lighter" than a plain black tea of similar caffeine content. This is likely due to the aroma of the bergamot (which can have its own subtle mood effect) and the use of softer tea bases rather than any actual difference in caffeine chemistry.
Does L-Theanine in Earl Grey Affect How Caffeine Feels?
Yes. Like all true teas, Earl Grey contains L-theanine, an amino acid that modulates caffeine's effect in the brain. L-theanine is associated with reduced anxious arousal alongside caffeine, producing a more focused, calm alertness compared to the sharper energy spike from coffee (which has no L-theanine). This is one reason many people describe tea's energy as "smoother" than coffee despite comparable caffeine levels at high doses.
When to Drink Earl Grey (and When to Avoid It)
Earl Grey works well as a morning or early afternoon drink. At 40 to 60 mg of caffeine per cup, it provides a meaningful energy boost without the intensity of espresso. For most people, one to two cups in the morning leaves no sleep impact.
Drinking Earl Grey in the late afternoon or evening may affect sleep in caffeine-sensitive individuals. Caffeine's half-life is roughly 5 to 6 hours in most adults, meaning that a cup at 4pm still has significant active caffeine at 10pm.
If you want the ritual of an evening cup without caffeine, our Chamomile Flowers or Red Rooibos are naturally caffeine-free alternatives that brew beautifully in the evening.
How to Get Less Caffeine from Earl Grey
The simplest method: brew with cooler water (185 to 195 F instead of boiling) and steep for a shorter time (2 minutes instead of 4). Both variables reduce caffeine extraction. The flavor will be lighter, but for afternoon drinking that can be a preference rather than a compromise.
Contrary to a popular belief, the "first steep discard" trick (briefly steeping and discarding the first pour) does not significantly reduce caffeine. Caffeine extracts quickly and evenly throughout the steep, so discarding 30 seconds of water removes only a small fraction of the total caffeine.
Our Earl Greyhound
Our Earl Greyhound uses premium Darjeeling and Ceylon black teas with high-quality bergamot oil. The result is a well-balanced cup with pronounced bergamot aroma and a smooth finish. It brews at 200 to 212 F for 3 to 4 minutes and works well with or without milk. The caffeine content is on the moderate end for black teas, making it a comfortable daily morning or mid-morning choice.
For something similar but caffeine-free, our Citrus Setter Rooibos uses citrus peel in a rooibos base and delivers a bright, aromatic cup with no caffeine at all.