Pregnancy food guidance, in plain English

Tea

Tea is safe during pregnancy in moderation. Black tea contains caffeine — factor it into your 200mg daily limit. Decaf tea is a great alternative.

Eat with caution
Tea

Tea is Britain's most beloved drink and is perfectly fine during pregnancy, but black tea does contain caffeine — typically 40–75mg per mug depending on brew strength. The NHS advises limiting total daily caffeine from all sources to no more than 200mg. A standard mug of black tea contains around 50mg, meaning three to four cups would approach the limit — less if you are also drinking coffee, cola, or eating chocolate. Green tea has slightly less caffeine (around 20–30mg per cup) but still counts. White tea is lower still. Decaf tea is the easiest swap — it contains very little caffeine and tastes very similar to regular tea. Herbal teas are covered on a separate page as some carry specific cautions.

What to be aware of

  • A mug of black tea contains approximately 50mg caffeine — factor this into your 200mg daily total.
  • Green tea contains around 20–30mg caffeine per cup and counts towards the daily limit.
  • Decaf tea is a safe alternative with minimal caffeine.
  • Avoid energy drinks — they are very high in caffeine and not recommended in pregnancy.
  • For herbal teas, see the separate herbal teas page — some varieties should be avoided.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

US guidance

The American College of Obstetricians and Gynecologists recommends the same 200mg daily caffeine limit as the NHS — the guidance on tea is consistent.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Decaf chai latte

Decaf chai latte

A warming, spiced latte made with decaf tea — all the comfort of chai with no caffeine concern.

Pregnancy tip: Using a decaf tea bag means you can enjoy this at any time of day without contributing to your caffeine limit.

Ingredients

  • 1 decaf black tea bag
  • 300ml whole milk
  • 1 tsp ground cinnamon
  • Half tsp ground ginger
  • Quarter tsp ground cardamom
  • Small pinch of black pepper
  • 1 tsp honey (to taste)

Method

  1. Pour the milk into a small saucepan and add the spices.
  2. Heat over medium heat, stirring, until steaming but not boiling.
  3. Add the decaf tea bag and steep for 3–4 minutes.
  4. Remove the tea bag and stir in honey.
  5. Pour through a fine sieve into a large mug.
  6. Dust with a little extra cinnamon to serve.
Iced green tea lemonade

Iced green tea lemonade

A refreshing chilled drink using green tea — gently caffeinated, bright in flavour, perfect in warm weather.

Pregnancy tip: Green tea contains around 20–30mg caffeine per cup — well within the daily limit on its own. Brew it at 80°C rather than boiling to avoid bitterness.

Ingredients

  • 2 green tea bags
  • 500ml water, cooled to around 80°C
  • Juice of 2 lemons
  • 2 tsp honey or sugar syrup
  • Ice, lemon slices, and fresh mint to serve

Method

  1. Steep green tea bags in 500ml of water at around 80°C for 3 minutes — do not use boiling water.
  2. Remove tea bags and allow to cool completely.
  3. Stir in lemon juice and honey or sugar syrup.
  4. Pour over a tall glass filled with ice.
  5. Garnish with lemon slices and fresh mint.