Tea During Pregnancy and Breastfeeding: How Many Cups a Day?
7 October 2026 · Berberoğlu Çay
Tea during pregnancy can generally be enjoyed in moderate amounts; the key concern is caffeine. Most health authorities recommend keeping total daily caffeine intake during pregnancy to around 200 mg or below. Since a cup (approximately 100 ml) of brewed black tea contains roughly 20–50 mg of caffeine depending on strength, a few lightly to medium-brewed cups often stay within this limit. However, caffeine from coffee, cola and chocolate also counts towards the total, and you should always discuss your personal limit with your doctor.
Is It Safe to Drink Tea During Pregnancy?
Tea is an inseparable part of daily life in Turkey, and one of the first questions that comes to mind with pregnancy news is "will I have to give up tea?" The general approach is that tea is not completely off-limits during a healthy pregnancy, but the amount should be limited.
There are two main reasons for this: caffeine and the effect of polyphenols in tea on iron absorption. Caffeine crosses the placenta and babies clear it from their bodies much more slowly than adults. For this reason, experts recommend keeping total caffeine intake under control during pregnancy. Every pregnancy is different; in cases such as anaemia, high blood pressure or stomach complaints, your doctor may suggest a different limit.
How Much Caffeine Is in a Cup of Tea?
The caffeine content of tea is not fixed; it varies depending on the amount of dry tea, steeping time and how strong you pour your brew. As a general range, approximately 100 ml of brewed black tea is considered to contain 20–50 mg of caffeine. A lighter brew sits at the lower end, while a strong brew is closer to the upper end.
The table below shows a rough estimate of caffeine from tea alone:
| Daily number of cups (approx. 100 ml) | Estimated caffeine (20–50 mg/cup) |
|---|---|
| 2 cups | 40–100 mg |
| 3 cups | 60–150 mg |
| 4 cups | 80–200 mg |
| 5 cups | 100–250 mg |
| 6 cups | 120–300 mg |
As the table shows, the same number of cups can fall below or exceed the limit depending on brew strength. If you prefer a strong brew, you need to keep the number of cups lower. We cover tea and caffeine in more detail in our caffeine and calories in tea article.
Don't Forget Other Sources of Caffeine
Your daily caffeine count is not limited to tea alone. All of the following add to the total:
- Turkish coffee, filter coffee and instant coffees,
- Cola-type fizzy drinks,
- Energy drinks (generally not recommended during pregnancy),
- Dark chocolate and cocoa-based products,
- Certain painkillers and cold remedies,
- Green tea (it contains caffeine too, though less than black tea).
For example, if you have a cup of coffee during the day, your remaining allowance for tea decreases accordingly. A practical method is to jot down every caffeinated item you consume over a few days. This way you can see your estimated daily total and easily decide which cup to skip if needed. Taking this note along to your doctor's appointment can also make the consultation easier.
Tea and Iron Absorption During Pregnancy
Iron requirements increase during pregnancy and iron deficiency is a common issue. This is why many expectant mothers are prescribed iron supplements during this period. The tannins in tea can reduce the absorption of non-haem iron — the type found in plant-based sources such as pulses, vegetables and grains. For this reason:
- Drink tea not with meals but approximately 1 hour after eating.
- If you are taking an iron supplement, ask your doctor how long to leave between the supplement and tea.
- Include vitamin C sources such as lemon, tomatoes, peppers and parsley with your meals.
For more details, have a look at our tea and iron absorption article.
Can You Drink Tea While Breastfeeding?
The tea question doesn't end after birth. During breastfeeding, tea can also generally be enjoyed in moderate amounts. A small proportion of the caffeine the mother consumes passes into breast milk. Newborns, especially in the first weeks, clear caffeine very slowly; therefore excessive caffeine intake by the mother can cause restlessness and disrupted sleep in some babies.
Practical suggestions:
- Keep your daily tea and coffee intake moderate.
- If you notice changes such as restlessness or difficulty falling asleep in your baby, try reducing caffeine and consult your paediatrician.
- Opt for a lighter brew in the evening; it may be more comfortable for both your and your baby's sleep. Our tea and sleep article may offer useful insights on this.
- Don't neglect drinking plenty of water; tea does not replace your water needs. Fluid requirements increase during breastfeeding, and it is best to meet most of this need with water.
Are Herbal Teas Safer?
Many expectant mothers turn to herbal teas to avoid caffeine. However, the thinking "caffeine-free, therefore safe" is not always correct. Some herbal teas are not recommended during pregnancy and breastfeeding, and the effects of others have not been sufficiently researched. Always consult your doctor to determine which herbal tea you can drink and in what quantity. Blends purchased from herbalists also pose an additional risk, as their exact contents may not be fully known.
Practical Tips for Drinking Tea During Pregnancy
- Keep your brew light: add less concentrate and more water to your cup.
- Spread your cups throughout the day; avoid drinking them back to back.
- Drink tea between meals rather than on an empty stomach.
- Choose tea from a known, labelled source; steer clear of adulterated tea and unregulated products.
- If heartburn or nausea increases, reduce the amount and speak to your doctor.
Frequently Asked Questions
How many cups of tea can you drink per day during pregnancy?
There is no fixed number of cups; what matters is total caffeine. Many authorities recommend keeping daily caffeine below around 200 mg during pregnancy. A few lightly to medium-brewed cups usually stay within this limit, but determine your own limit with your doctor.
Does drinking tea during pregnancy harm the baby?
Moderate consumption is generally not considered a problem. However, high caffeine intake should be avoided; consult your doctor about your personal risk factors.
Does drinking tea while breastfeeding affect the milk?
A small proportion of caffeine passes into breast milk. Moderate consumption generally does not cause issues; if you notice restlessness or sleep problems in your baby, reduce the amount.
Should you drink light or strong tea during pregnancy?
Light tea contains less caffeine and fewer tannins, making it generally a more suitable choice during pregnancy.
Can you drink herbal tea during pregnancy?
Not every herbal tea is safe during pregnancy. Always consult your doctor about which herbal teas you can drink.
In Summary: Enjoy Your Tea Without Overdoing It
During pregnancy and breastfeeding, you usually don't need to cut tea out of your life entirely; keeping the brew light, counting your cups and following your doctor's advice may be all it takes. At Berberoğlu, we process our teas at our own factory in Rize from fresh leaves sourced directly from growers. For lighter, smoother brews, take a look at our Mayıs Black Tea 1000 g or browse all our black teas.
This article is for general informational purposes only and does not constitute medical advice. Make decisions about your diet during pregnancy and breastfeeding together with your doctor.