Can You Drink Tea While Pregnant? Safety Guide
Tea during pregnancy depends entirely on the type. Black and green tea count toward your 200mg caffeine limit. Herbal teas vary wildly — some are safe and beneficial, others are genuinely dangerous. Here's the complete breakdown.
By TeachToddler Editorial Team · Updated April 11, 2026 · Pregnancy
☕ The Quick Rule
ACOG (American College of Obstetricians and Gynecologists) recommends pregnant women limit caffeine intake to 200mg per day. Since caffeinated teas contain 25-70mg per cup depending on the type, most pregnant women can safely drink 2-3 cups of caffeinated tea daily — as long as they account for caffeine from all sources (coffee, chocolate, soda).
Herbal teas are a different story. They are not regulated by the FDA the same way food and drugs are, and individual herbs vary from completely safe to genuinely dangerous during pregnancy. You need to check each herb specifically.
🍵 Caffeinated Tea: Caffeine Content by Type
All true teas (from the Camellia sinensis plant) contain caffeine. The amount varies by type and steeping time.
- Black tea (English Breakfast, Earl Grey, Darjeeling): 40-70mg per 8oz cup. The most caffeinated tea category. Two cups equals roughly the same caffeine as one cup of coffee
- Green tea (matcha, sencha, jasmine green): 25-50mg per 8oz cup. Matcha is an outlier — a teaspoon of matcha powder has about 70mg of caffeine because you're consuming the whole leaf
- White tea: 15-30mg per 8oz cup. The lowest caffeine among true teas
- Oolong tea: 30-50mg per 8oz cup. Falls between green and black tea
- Decaf tea: 2-5mg per cup. Not completely caffeine-free but negligible. A good option if you're close to your daily limit
Caffeine math: If you drink one 8oz cup of coffee (~95mg) each morning, you have about 105mg of caffeine remaining for the day. That's enough for 1-2 cups of black tea or 2-3 cups of green tea. Track all your caffeine sources — coffee, tea, chocolate, and soda all count.
✅ Herbal Teas That Are SAFE During Pregnancy
These herbal teas are caffeine-free and widely considered safe by OBs and midwives throughout pregnancy.
- Ginger tea: One of the best pregnancy teas. Clinically shown to help with nausea and morning sickness. Up to 4 cups per day is considered safe. Fresh ginger steeped in hot water is just as effective as commercial ginger tea bags
- Peppermint tea: Safe throughout pregnancy and helpful for nausea, bloating, and indigestion. Some women find it triggers heartburn in the third trimester — if so, switch to ginger
- Rooibos tea (red bush tea): Caffeine-free, rich in antioxidants and minerals (calcium, magnesium, iron). Safe to drink freely. Has a naturally sweet, smooth flavor that many pregnant women enjoy as a coffee/tea substitute
- Lemon balm tea: Mild, calming, and safe. May help with anxiety and sleep. Drink 1-2 cups per day
- Citrus or fruit teas: Teas made from dried fruit, citrus peel, or rosehips are safe and caffeine-free. Check ingredients to make sure there are no added herbs
⚠️ Herbal Teas to Use With CAUTION
- Chamomile tea: Occasional consumption (a few cups per week) is generally fine. Daily or heavy use is not recommended due to mild uterine-stimulating compounds. Avoid if you have a ragweed allergy, as chamomile is in the same plant family
- Raspberry leaf tea: Only after 32 weeks of pregnancy, and only with your OB's approval. Traditionally used to strengthen uterine muscles in preparation for labor. Do NOT drink in the first or second trimester — it may cause contractions
- Nettle leaf tea: Some midwives recommend it for iron content, but it may stimulate the uterus in early pregnancy. If you want to try it, wait until the second trimester and keep intake to 1 cup per day
- Dandelion tea: Mild diuretic effect. Generally considered safe in small amounts but may interact with blood pressure medications. Limit to 1 cup per day
❌ Herbal Teas to AVOID During Pregnancy
These teas have documented risks during pregnancy and should be avoided entirely.
- Licorice root tea: Contains glycyrrhizin, which has been linked to preterm birth, lower birth weight, and potential cognitive effects in children exposed in utero. A Finnish study found that high licorice intake during pregnancy was associated with earlier puberty and lower cognitive scores in children
- Hibiscus tea: May have estrogenic effects and has been shown to lower estrogen levels in some studies. Traditionally used to stimulate menstruation, which raises concern about use during pregnancy
- Pennyroyal tea: Genuinely toxic. Can cause liver damage and has been associated with miscarriage and maternal death. Never consume during pregnancy
- Dong quai tea: A uterine stimulant used in traditional Chinese medicine to regulate menstruation. Contraindicated during pregnancy
- Blue cohosh / black cohosh tea: Used traditionally to induce labor. Can cause dangerous uterine contractions. Avoid unless prescribed by a healthcare provider during labor
- Sassafras tea: Contains safrole, classified as a carcinogen by the FDA. Avoid during pregnancy and in general
- Unknown herbal blends: If you can't identify every ingredient in a herbal tea blend, don't drink it. "Wellness blends" and "detox teas" often contain herbs that are unsafe during pregnancy
Green tea and folate: Green tea catechins (EGCG) may interfere with folate absorption. This is especially relevant in the first trimester when folate is critical for neural tube development. If you drink green tea regularly, make sure you're taking a prenatal vitamin with adequate folic acid (400-800mcg) and don't drink green tea at the same time as your prenatal — separate them by at least an hour.
📋 Daily Tea Recommendations Summary
- Total caffeinated tea: 2-3 cups per day maximum (counting all caffeine sources toward the 200mg limit)
- Safe herbal teas (ginger, peppermint, rooibos): 3-4 cups per day
- Chamomile: Occasional only (a few cups per week, not daily)
- Raspberry leaf: Third trimester only, with OB approval, 1-2 cups per day
- Licorice, hibiscus, pennyroyal, cohosh: Zero — avoid completely
- When in doubt about any herbal tea: Skip it and stick to ginger, peppermint, or rooibos — these are safe, well-studied, and caffeine-free
🩺 When to Talk to Your OB
Bring up tea consumption at your next prenatal appointment if:
- You drink more than 3 cups of caffeinated tea per day and are finding it hard to cut back
- You have been drinking an herbal tea regularly and are not sure if it's safe
- You want to try raspberry leaf tea in the third trimester — get specific guidance on when to start and how much
- You have a history of preterm labor, and want to be cautious about any uterine stimulants
- You are taking medications that may interact with herbal compounds (blood thinners, blood pressure medications, diabetes medications)