Can I Drink Tea in Pregnancy? Complete Guide
A good cup of tea is one of life's small comforts, and the good news is that you don't have to give it up in pregnancy — you just need to keep an eye on how much caffeine it's adding to your day, and which herbal varieties are worth avoiding.
Caffeinated tea and your daily limit
UK guidance recommends keeping total caffeine intake to under 200mg a day in pregnancy. Tea contributes to this total alongside coffee, cola, energy drinks, and chocolate:
- Regular black tea contains roughly 75mg of caffeine per mug, so around two mugs a day keeps you comfortably within the limit
- Green tea also contains caffeine, generally a bit less than black tea, but still worth counting
- Decaffeinated tea is a straightforward swap if you're a big tea drinker, as it contains only trace amounts of caffeine
- Mugs vs cups matter — a large mug can hold noticeably more than a standard cup, so portion size affects your actual intake
If you drink several cups of tea plus coffee or cola through the day, it's easy to go over 200mg without realising, so it's worth roughly tallying your caffeine sources rather than just counting cups of tea.
Herbal and fruit teas
Herbal teas aren't automatically caffeine-free of risk just because they're plant-based — some are considered fine in moderation, while others are best avoided in pregnancy:
- Generally considered fine in moderation — ginger tea (popular for nausea), peppermint tea, rooibos, and most fruit teas
- Chamomile is often enjoyed in pregnancy but is usually recommended in moderation rather than large daily amounts
- Better avoided — teas containing liquorice root, sage, pennyroyal, or yarrow, as these have been linked to concerns in pregnancy
- Unfamiliar blends — if a herbal tea's ingredients aren't clearly listed, or it's marketed as a "detox" or "cleansing" blend, it's safest to check with your midwife or pharmacist before drinking it regularly
As with most things in pregnancy, moderation is the theme — a cup or two of a "safe" herbal tea a day is a different proposition to drinking it by the litre.
Practical tips
- Switch some cups to decaf if tea is a big part of your daily routine
- Read the label on any herbal or specialist tea box for ingredients you don't recognise
- Count all your caffeine sources together, not just tea, to stay under the daily limit
- Ask your pharmacist if you're taking a herbal tea for a specific reason, such as nausea, and want reassurance it's appropriate for your stage of pregnancy
Frequently Asked Questions
How much tea can I drink when pregnant?
Around two mugs of regular caffeinated tea a day keeps you comfortably within the recommended 200mg daily caffeine limit, since a mug of black tea contains roughly 75mg. If you also drink coffee, cola, or eat chocolate, factor those in too, as caffeine from all sources adds up across the day. Decaffeinated tea is a good option if you want to drink more than this without exceeding the limit.
Is herbal tea safe in pregnancy?
Most herbal and fruit teas, such as ginger, peppermint, rooibos, and chamomile, are considered fine in moderate amounts during pregnancy. A small number of herbal ingredients, including liquorice root, sage, pennyroyal, and yarrow, are best avoided, so it's worth checking the ingredients list on the box. If you're unsure about a specific blend, ask your midwife or pharmacist before making it a regular habit.
Does green tea count towards my caffeine limit?
Yes, green tea contains caffeine and should be counted alongside black tea, coffee, and other caffeinated drinks when tracking your daily total. It generally has somewhat less caffeine per cup than black tea, but the exact amount varies by brand and brewing time. If you drink green tea regularly alongside other caffeinated drinks, keep a rough tally to stay under the 200mg daily guideline.
This article is for informational purposes only and does not constitute medical advice.
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