Nutrition Diet: What drinks are low in tannins? Your guide to less astringent beverages

October 17, 2025 •

5 min read

Tannins are naturally occurring polyphenols found in many plant-based foods and beverages, known for their characteristic bitter and astringent taste. For individuals with a sensitivity to these compounds or those concerned with iron absorption, knowing exactly what drinks are low in tannins? is an important step toward curating a more comfortable and balanced diet.

Quick Summary

This guide covers a variety of low-tannin beverages, including specific herbal teas, white wines, and certain fruit juices, suitable for managing sensitivities or supporting nutrient absorption. It details how preparation methods can influence tannin content and offers a comparison table to help inform your choices.

Key Points

Identify Low-Tannin Teas: Herbal teas like rooibos, chamomile, and peppermint contain very few to no tannins, while white and green teas have lower levels than black tea,.
Choose White Wines: White wines such as Pinot Grigio and Sauvignon Blanc are low in tannins due to minimal contact with grape skins during fermentation,.
Select Specific Reds: If you prefer red wine, opt for varieties like Pinot Noir or Gamay, which are known for their softer, less astringent tannins.
Find Low-Tannin Juices: Juices from lighter fruits like kiwi, orange, and many dessert apples contain lower tannin levels compared to juices from darker berries or grapes,.
Modify Preparation: For tannin-containing beverages like tea, shorten the steeping time to reduce tannin extraction. Adding milk can also help bind tannins and lessen astringency,.
Consider Health Concerns: Individuals concerned about iron absorption or sensitive to tannins should opt for low-tannin drinks, especially when consuming iron-rich plant-based meals.

Understanding Tannins and Their Effects

Tannins are a group of chemical compounds known as polyphenols, which are abundant in various plants. They serve as a natural defense mechanism for plants, protecting them from pests and pathogens. In beverages, tannins are primarily responsible for the bitter taste and astringent, or drying, mouthfeel. This is due to their ability to bind with proteins, which is why a cup of strong tea or a bold red wine can leave your mouth feeling dry.

While tannins can be beneficial due to their antioxidant properties, they also have potential drawbacks. A key concern for some people is their ability to inhibit iron absorption, particularly non-heme iron found in plant-based foods,. This can be problematic for those with iron deficiency, such as many vegetarians and vegans. Other individuals may experience digestive issues like nausea, especially if consumed on an empty stomach. Fortunately, a wide array of delicious beverages exists with naturally low tannin levels, offering excellent alternatives for a variety of dietary needs.

Teas with Lower Tannin Levels

While all teas from the Camellia sinensis plant contain tannins, their concentration varies significantly based on processing and brewing methods. Herbal infusions, which do not come from the tea plant, are typically the lowest in tannins.

Herbal and Tisane Options

Rooibos Tea: Also known as red bush tea, rooibos is naturally caffeine-free and has a significantly lower tannin content than black and green teas. It has a smooth, nutty, and slightly sweet flavor. Research has found that rooibos tea may help with inflammation and blood pressure.
Chamomile Tea: An infusion made from chamomile flowers, this tea is known for its calming properties and contains less than 1% tannins. It offers a delicate, apple-like floral taste.
Peppermint Tea: Made from mint leaves, peppermint tea is free of tannins and caffeine. It's a refreshing choice known for aiding digestion and soothing bloating.
Ginger Tea: Often made from ginger root, this spicy infusion is also tannin-free and can help with digestive comfort.

Traditional Tea Types

White Tea: Considered the least processed of traditional teas, white tea has minimal oxidation, which means its catechins haven’t broken down into higher levels of tannins. This results in a very delicate flavor profile.
Green Tea: With moderate processing, green tea has fewer tannins than black tea, though more than white tea. Tannin levels are highly dependent on the brewing method; shorter steeping times will result in less tannins.

Wines with Soft or Minimal Tannins

Red wines, especially young, full-bodied varieties, are generally high in tannins from the grape skins, seeds, and stems. However, many white wines and lighter reds offer low-tannin alternatives,.

White Wines: White wine grapes undergo minimal skin contact during production, leading to low tannin levels. Excellent low-tannin white wine options include:
- Pinot Grigio
- Sauvignon Blanc
- Chardonnay (especially unoaked)
- Riesling
Sparkling Wines: Rosé and white sparkling wines contain virtually no tannins, making them a great option for those who are sensitive.
Light-Bodied Red Wines: For red wine lovers seeking softer tannins, certain varieties are better choices. These are often described as “silky” or “velvety”.
- Pinot Noir
- Gamay (the grape used for Beaujolais)

Fruit Juices and Other Beverages

While some fruit juices can be high in tannins, others are a great low-tannin option. It’s important to check the ingredients, as processing and additives can alter the tannin content.

Low-Tannin Fruit Juices

Kiwi Juice: Known for its high vitamin C and low tannin content, kiwi juice is a refreshing choice that typically doesn’t cause an astringent reaction.
Peach Juice: A sweet and juicy option, fresh peach juice is relatively low in tannins, though the skin does contain some.
Orange Juice: Citrus fruits like oranges are known for their low tannin levels.
Apple Juice: Depending on the cultivar, apple juice can vary in tannins. Dessert apples, often used for juice, are typically lower in tannins than cider apples.

Other Options

Water and Milk: Plain water and milk are naturally free of tannins and are excellent choices for hydration without any astringent effects.
Coffee: Tannin levels in coffee vary widely based on bean type, roast, and brewing. Darker roasts and espresso typically have lower tannins than lighter roasts and cold brew due to differences in processing and extraction time. Fermented coffee, like kopi luwak, is also known for its lower tannin content.

Tips for Reducing Tannins

For those who enjoy tannin-rich drinks, a few methods can help reduce their impact:

Add Milk: The proteins in milk can bind to some of the tannins in tea, neutralizing their astringency.
Shorter Steeping Time: For tea, a shorter steeping time means less tannin extraction.
Avoid Over-Extraction: Brewing coffee or tea for too long will pull out more tannins, increasing the bitter and astringent flavors.

Comparison Table of Beverages by Tannin Content


Beverage Type	Examples	Relative Tannin Level	Notes
Herbal Teas	Rooibos, Chamomile, Peppermint	Very Low to None	Naturally free of tannins from the Camellia sinensis plant.
Traditional Tea	White, Green	Low to Moderate	Tannins increase with steeping time and oxidation level.
White Wine	Pinot Grigio, Sauvignon Blanc	Very Low	Minimal skin contact during fermentation keeps tannins low.
Light Red Wine	Pinot Noir, Gamay	Low	Thinner grape skins and specific processing lead to softer tannins.
Dark Red Wine	Cabernet Sauvignon, Merlot	High	Longer maceration with skins and seeds imparts more tannins.
Coffee	Espresso, Dark Roast	Variable	Darker roasts and shorter brew times typically reduce tannins.
Fruit Juice	Kiwi, Orange, Apple	Variable	Lower in light-colored fruits; higher in dark berries and grapes,.
Water/Milk	Plain Water, Dairy Milk	None	Pure hydration options with no astringent compounds.

Conclusion: Tailoring Your Beverage Choices

Choosing low-tannin drinks is a simple but effective way to manage dietary sensitivities and support overall well-being. By understanding the sources of tannins and how processing affects their concentration, you can make informed decisions that suit your personal health needs and taste preferences. Whether opting for a soothing herbal tea, a crisp white wine, or a fresh fruit juice, a wide variety of delicious low-tannin options are available. Experiment with different brewing techniques and beverage types to discover your ideal selections, ensuring your diet is both nutritious and comfortable.

For more information on the effects of dietary tannins, consult a registered dietitian or review studies from authoritative sources such as the National Institutes of Health (NIH) on your country's local NIH website.

Frequently Asked Questions

Tannins are a type of polyphenol found in plants. They cause a dry or astringent sensation in the mouth because they bind to and precipitate proteins in your saliva, reducing the lubricating effect of your saliva.

Yes, adding milk to tea can help reduce its astringency. The proteins in the milk bind with some of the tannins, preventing them from interacting with the proteins in your saliva.

Yes, tannins can interfere with the absorption of certain nutrients, most notably iron from plant-based foods (non-heme iron). For this reason, some people with iron deficiencies are advised to drink tannin-rich beverages between meals rather than with them.

Most herbal teas, or tisanes, are naturally low in tannins because they are made from leaves, flowers, or roots of plants other than Camellia sinensis. Examples include chamomile, peppermint, and ginger teas, which are all typically tannin-free.

Yes, almost all white wines are very low in tannins. This is because the juice used for white wine production is separated from the grape skins, seeds, and stems early in the process, which are the primary sources of tannins.

Lighter roasts of coffee tend to have higher tannin levels than darker roasts. The roasting process breaks down some of the tannic compounds, so the longer a coffee is roasted, the lower its tannin content generally becomes.

Completely tannin-free beverage options include plain water and milk. Many herbal teas, such as peppermint, ginger, and rooibos, also contain virtually no tannins.