During pregnancy, even the simplest everyday habits can raise unexpected questions. Tea is one of them. Can you still drink green tea? Does black tea contain too much caffeine? Or would caffeine-free tea be a better choice?
If you've ever wondered what tea is safe during pregnancy, you're not alone. The good news is that pregnancy doesn't necessarily mean giving up your favorite tea ritual. What matters most is knowing which tea you're drinking, how much caffeine it contains, and how often you enjoy it.
How Much Caffeine Can You Have During Pregnancy?
Health organizations such as the UK's NHS and the American College of Obstetricians and Gynecologists (ACOG) recommend limiting caffeine intake to no more than 200 mg per day during pregnancy.
Why does caffeine matter? It crosses the placenta, and your body processes it more slowly during pregnancy. Higher caffeine intake has been linked to adverse pregnancy outcomes, which is why limiting consumption is recommended.
Remember, 200 mg is the recommended upper limit, not a daily target.
And caffeine isn't found only in tea. It's also present in coffee, energy drinks, some soft drinks, and chocolate. You can add it all up with our caffeine calculator.
Black Tea During Pregnancy: How Much Can You Drink?
Black tea has a rich, full-bodied flavor and naturally contains caffeine. A typical 240 ml cup may contain around 40–50 mg of caffeine, depending on the type of tea and how it's brewed.
For example, two cups containing 50 mg each would add up to 100 mg of caffeine – half the recommended daily limit.
So, how much tea can you drink while pregnant? There's no universal number of cups. Black tea can remain part of your routine as long as your total caffeine intake stays within the recommended limit and you haven't been advised to restrict it further. More on it on the black tea page.
Is Green Tea a Better Choice During Pregnancy?
Green tea often contains less caffeine than black tea. A typical cup may provide around 20–45 mg of caffeine.
That makes green tea a useful option if you'd like to reduce your caffeine intake without giving up the taste of tea.
However, caffeine levels vary depending on the tea and how it's prepared. A strongly brewed green tea won't necessarily contain less caffeine than a weaker black tea.
So when choosing between them, it's not just the type of tea that matters – it's the amount of caffeine in your cup. See the green tea page.
Can You Drink Matcha During Pregnancy?
Matcha is a type of green tea made from finely ground tea leaves. Unlike traditionally brewed tea, matcha involves consuming the tea leaves themselves.
As a result, a serving of matcha may contain more caffeine than a regular cup of green tea.
That doesn't automatically mean you need to give up matcha during pregnancy. However, it's important to consider how much matcha powder is used and how much caffeine your serving contains (see the matcha page).
If that information isn't available, choosing a tea with a more predictable caffeine content may be the better option.
What About Caffeine-Free Tea and Decaf Coffee?
If you'd like to enjoy your favorite drink while reducing caffeine intake, decaffeinated black or green tea is worth exploring. Decaf coffee is another option.
These drinks have had most of their caffeine removed. Small amounts may remain, but they can help you significantly reduce your overall caffeine consumption.
Another option is naturally caffeine-free fruit or herbal tea, such as rooibos or other herbal blends. However, whether these teas are suitable during pregnancy depends on the plants they contain.
For example, ginger tea may be an option in small amounts. Meanwhile, the safety of chamomile tea during pregnancy hasn't been sufficiently established. The effects of many other herbs also need more research.
It's worth checking the ingredients of herbal blends and consulting your doctor or midwife if you're unsure.
How to Choose the Right Tea During Pregnancy
If you enjoy black or green tea, check the caffeine content and include it in your daily total.
If you'd like several cups throughout the day, you can replace some with decaffeinated tea. And when choosing herbal blends, take a closer look at the ingredients. Just because something is natural doesn't automatically mean it's suitable during pregnancy.
Tea can remain an enjoyable part of your daily routine during pregnancy. Sometimes all it takes is choosing a different variety, reducing the caffeine, or discovering a new favorite flavor.
General information, not medical advice. Talk to your doctor or midwife about your own situation.