How much caffeine is safe during pregnancy?
One large filter coffee plus a cola can already push you close to the daily limit.
Medically reviewed by Dr. Christopher Sterling, obstetrician ·
The short answer
Keep caffeine under 200 mg a day in pregnancy. That’s roughly two mugs of instant coffee — and filter or coffee-shop coffee often contains more. Tea, cola, energy drinks and chocolate all count.
Why it matters
High caffeine intake in pregnancy has been linked to a higher chance of miscarriage and stillbirth, and to low birth weight. Caffeine crosses the placenta and babies clear it very slowly.
Typical amounts (NHS figures): cup of instant coffee ≈ 100 mg · cup of black or green tea ≈ 75 mg · can of cola ≈ 40 mg · 250 ml energy drink ≈ 80 mg · 50 g dark chocolate: under 25 mg · 50 g milk chocolate: under 10 mg.
Filter coffee and coffee-shop drinks can be much stronger — a single large coffee can take you to the limit on its own.
What to do
- Count every source: tea, green tea, cola, energy drinks, chocolate, some painkillers.
- Order a small size or ask for half-caf.
- Try decaf or caffeine-free rooibos in the afternoon.
Common questions
Is decaf coffee safe during pregnancy?
Yes. Decaf contains only a small amount of caffeine and is considered fine.
Does green tea have caffeine?
Yes. Green tea contains caffeine — usually a bit less than black tea — and it counts towards your 200 mg.
Sources
Medically reviewed by Dr. Christopher Sterling, obstetrician, on against the sources above. Guidance can differ between countries — always follow the advice of your own midwife, doctor or pharmacist. Medical disclaimer.
You might not know these either
How much tuna can you eat while pregnant?
Fish is recommended in pregnancy — but swordfish, shark and marlin are off the table.
Read the answer →
Can you eat raw cookie dough while pregnant?
It’s not just the raw egg — raw flour can carry E. coli too.
Read the answer →
When should you start taking folic acid?
The baby’s spine starts forming before most women even know they’re pregnant.
Read the answer →Get all 42 in one guide
We’re turning every tip into one beautifully organised guide — with trimester-by-trimester checklists and a printable fridge list of foods to avoid. Join the early-access list and we’ll let you know when it’s ready.