Health 6 min read Feb 23, 2025

Is Oolong Tea Safe During Pregnancy? (+ Green, Black, Herbal Guide)

John

Founder

Note: The information provided in this article is for educational purposes only and should not be construed as medical advice. Always consult your physician or healthcare provider with questions about your pregnancy, diet, or caffeine consumption.

Short answer: Yes, most teas are safe during pregnancy in moderation. The key is staying under 200mg of caffeine per day (ACOG guidelines). Black, green, and oolong teas are generally safe in limited amounts, while some herbal teas should be avoided. Always consult your doctor before adding any tea to your pregnancy routine.

Can You Drink Tea While Pregnant?

Yes—but the type of tea and amount matter. Caffeine crosses the placenta, and since a developing baby can't metabolize it efficiently, excessive intake has been linked to potential risks including low birth weight and preterm birth.

The good news: tea typically contains less caffeine than coffee, and many herbal options are caffeine-free. Here's what you need to know about each type.

Tea Safety During Pregnancy
Tea Type	Safety	Caffeine	Notes
Green Tea	Safe (limit 2-3 cups)	25-50mg/cup	Rich in antioxidants, contains L-theanine
Black Tea	Safe (limit 2-3 cups)	40-70mg/cup	Higher caffeine, steep shorter to reduce
Oolong Tea	Safe (limit 2-3 cups)	30-50mg/cup	Moderate caffeine, good antioxidants
White Tea	Safe (limit 3-4 cups)	15-30mg/cup	Lowest caffeine of true teas
Rooibos	Safe	0mg	Caffeine-free, high in antioxidants
Ginger Tea	Safe	0mg	Helps with nausea and morning sickness
Peppermint	Safe	0mg	May help with digestion and bloating
Chamomile	Avoid/Limit	0mg	May stimulate uterus, consult doctor
Raspberry Leaf	Third trimester only	0mg	Consult doctor before use
Licorice Root	Avoid	0mg	May affect hormone levels

Is Oolong Tea Safe During Pregnancy?

Yes, oolong tea is generally safe during pregnancy when consumed in moderation. Oolong contains 30-50mg of caffeine per cup, which means you can safely enjoy 2-3 cups daily while staying under the 200mg limit.

Oolong also contains L-theanine, an amino acid that promotes relaxation and may help counteract caffeine's jittery effects. This makes oolong a gentler option compared to coffee.

Pro Tip: Steep oolong for a shorter time (1-2 minutes instead of 3-5) to reduce caffeine content while still enjoying the flavor.

The 200mg Caffeine Limit Explained

The American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women limit caffeine to 200mg per day. Here's what that looks like:

2-3 cups of black tea (40-70mg each)
3-4 cups of green tea (25-50mg each)
4-5 cups of white tea (15-30mg each)
1 cup of coffee uses most of your daily allowance (95-200mg)

Note: If you drink coffee, you'll need to significantly reduce tea intake. Track all caffeine sources including chocolate, soda, and energy drinks.

Why Caffeine Matters During Pregnancy

Caffeine crosses the placenta, and a developing baby lacks the enzymes to metabolize it efficiently. Research suggests excessive caffeine intake may increase risk of:

Miscarriage (especially in the first trimester)
Low birth weight
Preterm birth

Additionally, pregnancy hormones slow your body's caffeine metabolism by up to 50%, meaning caffeine stays in your system longer than usual. Even if you tolerated caffeine well before pregnancy, you may need to reduce intake.

Safe Herbal Teas During Pregnancy

Not all herbal teas are safe—some herbs can affect hormone levels, blood pressure, or uterine contractions. Always check with your doctor before trying a new herbal tea.

Generally Safe:

Ginger Tea – Excellent for nausea and morning sickness
Rooibos Tea – Caffeine-free, rich in antioxidants
Peppermint Tea – May help with digestion and bloating
Lemon Balm – May help with relaxation (in moderation)

Use Caution or Avoid:

Chamomile – May stimulate uterus; some sources link to preterm labor
Raspberry Leaf – Often recommended only in third trimester
Licorice Root – May impact hormone levels and blood pressure
Sage – Linked to high blood pressure and reduced milk production

Note: "Natural" doesn't mean safe during pregnancy. Many herbs have not been studied for pregnancy safety. When in doubt, ask your healthcare provider.

Tips for Drinking Tea Safely While Pregnant

Track total caffeine – Include tea, coffee, chocolate, and soda in your daily count
Steep shorter – Less steeping time = less caffeine extracted
Choose whole-leaf tea – Contains slightly less caffeine than tea bags (less surface area)
Drink between meals – Tannins in tea can reduce iron absorption
Listen to your body – If tea causes jitters, nausea, or sleep issues, reduce or switch types

The Benefits of Tea During Pregnancy

Despite caffeine concerns, moderate tea consumption offers benefits:

Antioxidants – Catechins (green tea) and theaflavins (black tea) combat oxidative stress
L-Theanine – Promotes relaxation without drowsiness
Hydration – Counts toward daily fluid intake
Nausea relief – Ginger and peppermint can help with morning sickness

The key is moderation and choosing the right teas for your situation.

Tea and Pregnancy FAQ

Is oolong tea safe during pregnancy?

Yes, oolong tea is generally safe in moderation. It contains 30-50mg of caffeine per cup, so 2-3 cups daily stays within the 200mg limit. Always consult your doctor.

Can I drink herbal tea while pregnant?

Some herbal teas are safe (ginger, rooibos, peppermint), while others should be avoided (chamomile, licorice root, raspberry leaf in early pregnancy). Check with your healthcare provider first.

How much caffeine is safe during pregnancy?

ACOG recommends limiting caffeine to 200mg per day during pregnancy. This equals roughly 2-3 cups of black tea or 3-4 cups of green tea.

Is green tea safe during pregnancy?

Yes, green tea is safe in moderation (2-3 cups daily). It contains 25-50mg of caffeine per cup plus beneficial antioxidants and L-theanine.

Can I drink chamomile tea while pregnant?

Use caution with chamomile. Some sources suggest it may stimulate the uterus. Consult your doctor before drinking chamomile during pregnancy.

Is lemon ginger tea safe during pregnancy?

Yes, ginger tea is considered safe and may help with nausea and morning sickness. Lemon is also safe. This combination is a good caffeine-free option.

What teas should I avoid during pregnancy?

Avoid or limit licorice root, sage, and high doses of chamomile. Be cautious with raspberry leaf (third trimester only) and any unfamiliar herbal blends.