Caffeine during pregnancy: how much coffee is safe?
The safe caffeine limit in pregnancy is 200 mg a day. See how much caffeine is in coffee, tea, soda and chocolate, and tips for cutting back.
Good news for coffee lovers: you don't have to give it up completely. Major health bodies, including ACOG and the NHS, advise keeping caffeine to 200 mg a day or less during pregnancy. That is about one 12 oz (350 ml) cup of brewed coffee.
Why limit caffeine in pregnancy?
Caffeine crosses the placenta, and your baby can't process it well. Your own body also clears it more slowly in pregnancy, so it stays in your system longer. High intakes have been linked to a higher risk of miscarriage and low birth weight. Staying under 200 mg is considered a safe, moderate amount.
How much caffeine is in common drinks?
Amounts vary a lot by brand and how a drink is made, so treat these as estimates.
| Drink or food | Typical caffeine |
|---|---|
| Brewed coffee, 8 oz (240 ml) | 95 to 165 mg |
| Espresso, 1 shot | 60 to 75 mg |
| Instant coffee, 8 oz | 60 to 80 mg |
| Decaf coffee, 8 oz | 2 to 5 mg |
| Black tea, 8 oz | 40 to 50 mg |
| Green tea, 8 oz | 25 to 45 mg |
| Cola, 12 oz can | 30 to 40 mg |
| Energy drink, 8 oz | 70 to 100 mg or more |
| Dark chocolate, 1 oz (28 g) | 12 to 25 mg |
| Milk chocolate, 1 oz | 3 to 6 mg |
A large coffee-shop coffee can easily contain 300 mg or more on its own, so check the size.
Tips for cutting back
- Go half-caf. Mix regular and decaf beans, or ask for a half-caf order.
- Choose smaller sizes. A small latte has the same shot of espresso as a medium, with more milk.
- Switch to tea in the afternoon. It has about half the caffeine of coffee.
- Watch for hidden caffeine in soda, energy drinks, iced teas, chocolate and some cold and headache medicines.
- Cut down gradually to avoid caffeine withdrawal headaches.
- Drink coffee between meals. Coffee and tea reduce iron absorption, so avoid them with iron-rich meals or your prenatal vitamin.
What about herbal tea?
Many herbal teas are fine in moderation, including ginger, peppermint and rooibos. Some herbs aren't recommended in pregnancy, and the evidence for many is limited. Stick to one to two cups a day of common teas and ask your provider about anything less familiar. Energy drinks are best avoided completely because of their high caffeine and other stimulants.
Frequently asked questions
Is decaf coffee safe during pregnancy?
Yes. Decaf contains only a few milligrams of caffeine per cup, so you can enjoy it freely.
I drank more caffeine before I knew I was pregnant. Should I worry?
Try not to. Many people don't know they are pregnant for several weeks. Simply start following the 200 mg limit from now on, and mention it to your provider if you are worried.
Does caffeine affect breastfeeding?
A small amount passes into breast milk. Up to about 200 to 300 mg a day is generally considered fine while breastfeeding, though some babies are more sensitive.
Sources
- ACOG: Moderate caffeine consumption during pregnancy
- NHS: Foods to avoid in pregnancy (caffeine)
- FDA: Spilling the beans on caffeine
General information only, not medical advice. Always follow the guidance of your doctor or midwife.
History of updates
- : Published.
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