Can I Drink Chai Tea During Pregnancy?

Written by Ash K · Last updated: June 2026 · Sources cited below

By Ash K | Last Updated: June 2026 | Category: Pregnancy Safe Foods

⚡ Quick Answer Yes — traditional masala chai is considered safe during pregnancy at 1–2 cups per day. A standard cup contains 25–60mg caffeine, comfortably within ACOG's 200mg daily limit. The spices in classic chai (ginger, cardamom, cinnamon, cloves, black pepper) are considered safe at tea doses. The exception: chai blends that include licorice root — ACOG advises avoiding this herb during pregnancy. Always check blend ingredients.

Chai tea is the one pregnancy caffeine question I hadn't fully addressed on this site, because it spans two separate concerns: caffeine from the black tea base, and the safety of the spice blend. Most articles address one or the other but not both together.

Here's what I found after researching ACOG's guidelines and the specific herbs involved.

Traditional chai spices — ginger, cardamom, cinnamon, cloves, and black pepper — have been consumed in food quantities by pregnant people for thousands of years across South Asia. At tea doses, none of these pose meaningful risk per available evidence.

Caffeine in Chai: The Black Tea Base

Chai is built on black tea, which contains caffeine. The caffeine content of chai depends on the steep time, water temperature, and tea-to-water ratio — but falls in a predictable range:

🔑 Key Takeaway Standard chai tea — whether homemade, bagged, or a standard latte — falls well within ACOG's 200mg caffeine limit. The only way chai becomes a concern is when it's combined with espresso shots (dirty chai) or when someone drinks multiple large servings alongside other caffeine sources.

Chai Caffeine vs. ACOG 200mg Pregnancy Limit

200mg

Homemade ~35mg

Tea bag ~40mg

SB Tall Latte ~70mg

SB Grande ~95mg

Dirty Chai x2 ~220mg ⚠️

200 0

The Spices in Chai: Safety by Ingredient

This is the part of the chai pregnancy question that matters most — and the part most articles handle vaguely. Here's a specific breakdown by spice, based on what the evidence says at typical chai tea doses:

🫚 Ginger Well-studied in pregnancy — actually recommended for nausea by ACOG. Studies show up to 1g/day is considered safe and effective for morning sickness. Chai contains far less than this per cup. ✅ Safe

🌿 Cardamom No evidence of harm at food or tea doses. Anti-inflammatory, digestive benefits. The amounts in chai — typically a pod or fraction of a teaspoon — present no known risk during pregnancy. ✅ Safe

🌰 Cinnamon Cassia cinnamon (the common variety) contains coumarin, which at very high doses has blood-thinning properties. At culinary and tea doses, research does not show harm during pregnancy. Avoid cassia cinnamon supplements; tea is fine. ✅ Safe in tea

🌸 Cloves Used in small amounts in chai blends. High-dose clove oil has uterine-stimulant properties, but the fraction of a clove in a tea blend presents no established risk. Food doses are considered safe. ✅ Safe in tea

⚫ Black Pepper A small amount of black pepper appears in some chai blends for warmth. Standard culinary and tea doses show no adverse pregnancy effects. Safe as used in chai. ✅ Safe

⭐ Star Anise Some chai blends use star anise (distinct from licorice root but similar compounds). The National Institutes of Health and ACOG advise caution with large amounts. At tea doses, limited but inconclusive evidence — use modest amounts. ⚠️ Limit

🌿 Licorice Root ACOG and European food safety authorities (EFSA) explicitly advise avoiding licorice root during pregnancy. Glycyrrhizin can disrupt cortisol metabolism and has been linked to preterm birth and cognitive effects in offspring in prospective studies. This is the one real concern in chai blends. ❌ Avoid

⚠️ Licorice Root in Chai — The Real Concern Some chai blends — particularly "spiced chai" or "masala chai" products from specialty tea brands — include licorice root for sweetness and depth. ACOG advises avoiding licorice root during pregnancy. A 2009 Finnish cohort study published in the American Journal of Epidemiology found that children whose mothers consumed high amounts of licorice during pregnancy had lower cognitive test scores at 8 years old. The EFSA echoed this concern. Check your chai blend ingredient list before every purchase.

Traditional Indian masala chai (ginger, cardamom, cinnamon, cloves, black pepper + black tea) contains no licorice root and is considered safe during pregnancy. The licorice concern applies to Western commercial blends that add it for sweetness. Read the ingredient list.

Chai Latte Variations: What to Order and Avoid

💡 Best Chai Choices During Pregnancy My top recommendations for pregnancy-safe chai: (1) Make your own masala chai at home with ginger, cardamom, cinnamon, cloves, and black tea — you control everything. (2) Starbucks Chai Tea Latte (without espresso) — the Tazo blend used does not contain licorice. (3) Rooibos chai — caffeine-free and traditionally spiced, with no known pregnancy concerns. If you want to cross-reference other caffeinated beverages, our matcha guide and herbal tea guides cover the full picture.

Classic Chai Spice Safety Profile During Pregnancy

Masala Chai ✅ All Safe

Ginger ✅

Cardamom ✅

Cinnamon ✅

Cloves ✅

Black Pepper ✅

Chai During Each Trimester

The caffeine guidance applies throughout all three trimesters equally — the 200mg/day ACOG limit doesn't change by trimester. The spice concerns, however, are most relevant in the first trimester when the risk of miscarriage is highest and the fetus is most vulnerable to any potential herb exposure.

Ginger chai specifically — a simple blend of black tea and fresh ginger — is actually evidence-supported as a morning sickness remedy in the first trimester. ACOG notes that 1g/day of ginger is effective for nausea reduction, and ginger tea is an excellent vehicle for this dose.

📌 Ginger Chai for Morning Sickness A strong ginger chai made with 1–2 slices of fresh ginger simmered in water and black tea delivers approximately 200–500mg of ginger per cup — within the therapeutic range studied for nausea reduction. This is a practical, evidence-aligned use of chai during the first trimester when morning sickness peaks. The caffeine from the black tea base (25–50mg) comfortably fits the daily limit.

✅ Bottom Line Chai tea is considered safe during pregnancy at 1–2 cups per day. A standard cup contains 25–60mg caffeine — well within ACOG's 200mg limit. Classic masala chai spices (ginger, cardamom, cinnamon, cloves, black pepper) are considered safe at tea doses and present no meaningful risk. The one exception is licorice root — avoid chai blends that include it. Always read the ingredient list before buying a new chai blend.

Frequently Asked Questions

Is Starbucks Chai Tea Latte safe during pregnancy? Yes — a standard Starbucks Chai Tea Latte (made with Tazo chai concentrate) contains approximately 70–95mg caffeine depending on size, and Tazo's blend does not include licorice root. One latte per day fits comfortably within ACOG's 200mg limit. Avoid adding espresso shots ("dirty chai") unless you can verify your total daily caffeine stays under 200mg.

Can chai tea cause miscarriage? At normal consumption (1–2 cups/day), there is no established evidence that chai tea causes miscarriage. The concern would arise from very high caffeine intake (consistently over 300mg/day per some epidemiological data) or from licorice root in the blend. Traditional masala chai consumed in moderation is not associated with miscarriage risk in current evidence.

Is decaf chai safe during pregnancy? Yes — decaf chai eliminates the caffeine concern entirely. The spice safety considerations still apply (check for licorice root). Rooibos chai is a completely caffeine-free alternative that uses naturally caffeine-free South African rooibos tea as the base, and is considered very safe during pregnancy.

How is chai tea different from herbal tea during pregnancy? Traditional chai is built on black tea — a caffeinated true tea — with added spices. Herbal teas are caffeine-free infusions of plants (not Camellia sinensis). Chai carries caffeine concerns; herbal teas carry herb-specific safety concerns. Both require checking ingredients, but through different lenses. Our pregnancy herbal tea guide covers the herb-specific safety landscape.

What's the safest chai to buy pre-made during pregnancy? Tazo Classic Chai, Celestial Seasonings Chai, and Oregon Chai Concentrate are widely available options that don't include licorice root in standard formulations. Always verify by reading the current ingredient list — formulations can change. For 100% certainty, make your own with whole spices and a black tea bag.

Sources

Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Individual caffeine sensitivity and pregnancy conditions vary. Consult your OB-GYN or midwife about specific dietary questions during pregnancy.

Last updated: June 2026