I’ve seen countless people confused about Earl Grey tea caffeine content, unsure whether their afternoon cup will keep them up at night or give them the energy boost they need.
The answer isn’t straightforward because the amount shifts based on factors you might not have considered. This tea does contain caffeine, but how much ends up in your cup depends on the type of tea base used and how you brew it.
I’ll show you exactly how much caffeine to expect in a standard serving, why that number varies more than you’d think, and how it compares to coffee or green tea.
You’ll also find practical ways to adjust your intake and whether drinking Earl Grey in the evening will actually disrupt your sleep.
Does Earl Grey Tea Have Caffeine?
Yes, Earl Grey tea typically contains caffeine because it’s made with black tea leaves as the base. The caffeine comes entirely from those tea leaves, not from the bergamot oil that gives Earl Grey its signature citrus flavor; bergamot itself is caffeine-free.
However, not every Earl Grey contains the same amount of caffeine or even caffeine at all. Some brands use green tea instead of black as the base, which significantly lowers caffeine content.
Others use rooibos, a South African herbal plant that naturally contains zero caffeine. These versions still carry the Earl Grey name because of the bergamot flavoring, but they deliver a completely different caffeine experience.
If you’re buying Earl Grey and caffeine matters to you, check what type of tea forms the base.
How Much Caffeine Does Earl Grey Tea Have?
A typical 8-ounce cup of Earl Grey tea contains 40 to 70 milligrams of caffeine. This is an average range, not a guaranteed amount for every cup you brew. Several factors affect your actual intake:
- Brand and blend quality: Different tea companies source leaves with varying caffeine concentrations
- How long you steep: Longer steeping times extract more caffeine into the water
- Your cup or mug size: A 12-ounce serving contains roughly 50% more caffeine than the 8-ounce standard
- Water temperature: Hotter water pulls more caffeine from the leaves
- Amount of tea used: Adding extra tea bags or loose leaf increases total caffeine
If you’re drinking from a large travel mug and steeping for 5 minutes, you’re likely getting 80+ milligrams, not the mid-range estimate.
Why Earl Grey Caffeine Content Varies
The caffeine in your cup isn’t fixed; it shifts based on the tea itself and the brewing choices you make, which means you have more control than you think.
Tea Base Matters Most
Black tea Earl Grey delivers the highest caffeine at 40 to 70 milligrams per cup, which is what most people encounter when buying traditional Earl Grey.
Green tea Earl Grey offers a lighter option at roughly 20 to 40 milligrams because green tea leaves naturally contain less caffeine than black.
Rooibos Earl Grey contains zero caffeine since rooibos isn’t actually tea, it’s an herbal plant that just mimics the Earl Grey flavor profile with added bergamot.
Brewing Choices that Increase Caffeine
Steeping your tea for 5 minutes instead of 2 or 3 allows more caffeine to dissolve into the water. Using fully boiling water speeds up extraction compared to water that’s cooled slightly to around 190°F.
Adding more tea leaves per cup or using multiple tea bags also increases the total caffeine available to extract. These small adjustments compound quickly, pushing your cup toward or past the upper end of the typical range.
Brewing Choices that Reduce Caffeine
Shortening your steep time to just 1 or 2 minutes keeps caffeine levels on the lower end. Brewing with water that’s slightly below boiling slows down how much caffeine escapes the leaves.
Using less tea, one teaspoon instead of two, or a single bag instead of double-bagging, also cuts the total amount.
Pouring smaller servings or diluting your brewed tea with extra hot water reduces your per-cup intake without changing the flavor much.
Earl Grey Tea vs Other Common Drinks
Comparing caffeine across drinks helps you make better decisions about when to reach for Earl Grey and when to choose something else.
| Drink | Caffeine per 8 oz | Energy Feel | Best Timing | Duration |
|---|---|---|---|---|
| Coffee | 95-165 mg | Quick, intense, can be jittery | Morning | 3-5 hours |
| Earl Grey Tea | 40-70 mg | Smooth, focused, less jittery | Morning to early afternoon | 4-6 hours |
| Regular Black Tea | 40-70 mg | Steady, moderate alertness | Anytime before 3 PM | 4-6 hours |
| Green Tea | 25-45 mg | Gentle, calm focus | Afternoon, mid-day | 3-4 hours |
| Rooibos Tea | 0 mg | No stimulation, purely relaxing | Evening, night | N/A |
The table shows how Earl Grey fits into your daily caffeine strategy based on when you drink it and what kind of energy you need.
Can Earl Grey Tea Keep You Awake?
Whether Earl Grey disrupts your sleep depends more on your personal caffeine sensitivity and the timing of your last cup than on the tea itself.
Some people can drink a cup at 7 PM and fall asleep easily by 10, while others feel wired from even moderate caffeine consumed hours earlier.
Caffeine has a half-life of about 5 hours, meaning half of what you consume remains active in your system that long after drinking.
If you have a cup of Earl Grey at 4 PM with 60 milligrams of caffeine, roughly 30 milligrams is still circulating at 9 PM. For sensitive individuals, that’s enough to delay sleep onset or reduce sleep quality.
Many people report that tea feels gentler than coffee despite containing caffeine, likely because tea also contains L-theanine, an amino acid that promotes relaxation without causing drowsiness.
This doesn’t neutralize caffeine’s stimulating effects, but it can smooth out the jittery feeling some people get from coffee. If you’re concerned about sleep, avoid Earl Grey after mid-afternoon.
How to Reduce Caffeine in Earl Grey Tea
If you enjoy Earl Grey’s flavor but want less caffeine, several practical adjustments let you keep it in your routine without the unwanted effects.
Brewing Adjustments
- Steep for only 1 to 2 minutes instead of the standard 3 to 5, which extracts significantly less caffeine
- Use one teaspoon of loose leaf or one tea bag instead of doubling up
- Pour a 6-ounce serving rather than filling a 10 or 12-ounce mug
- Try a 30-second rinse before brewing: steep the tea briefly, discard that water, then brew normally with fresh water to remove 20 to 30 percent of the caffeine
- Lower your water temperature to around 180°F instead of a full boil
Low-Caffeine Alternatives
- Switch to decaffeinated Earl Grey, though be aware it still contains 2 to 5 milligrams per cup—not completely caffeine-free
- Choose rooibos Earl Grey, which is naturally caffeine-free and delivers a similar flavor experience with bergamot
These strategies give you control without forcing you to give up the drink entirely. Experiment with different combinations to find what works for your body and schedule.
Bottom Line
Earl grey tea caffeine content typically falls between 40 and 70 milligrams per cup when brewed with black tea, though green tea and rooibos versions offer lower or zero-caffeine options.
The amount in your cup depends heavily on steep time, water temperature, tea quantity, and serving size, all variables you can adjust to match your needs.
Compared to coffee, Earl Grey delivers roughly half the caffeine, but it’s enough to interfere with sleep if you’re sensitive or drink it late in the day.
The bergamot flavoring doesn’t contribute to caffeine levels at all; it’s purely the tea base that determines strength.
Understanding these factors puts you in control of what you’re drinking and when, making it easier to get the energy boost or relaxation you’re looking for without unwanted side effects.
