For many, caffeine is part of everyday life—whether it’s a morning coffee, an afternoon tea, or the occasional energy drink. But during pregnancy, caffeine becomes a common source of questions and confusion. How much is safe? Does decaf count? What about green tea?
This guide brings together clear, evidence-based recommendations from the FDA, ACOG, and CDC so you can make informed, confident decisions about caffeine during pregnancy.
How much caffeine is safe during pregnancy?
Most experts, including the American College of Obstetricians and Gynecologists (ACOG), recommend limiting caffeine to 200 mg per day during pregnancy.
Why? High caffeine intake has been linked to an increased risk of miscarriage, low birth weight, and preterm birth in some studies, though the research isn’t entirely conclusive. Staying below 200 mg per day is considered a safe, conservative limit.
What does 200 mg of caffeine look like?
- Regular brewed coffee (8 oz): 95–165 mg
- Espresso (1 oz shot): 63 mg
- Latte (12 oz): ~120 mg (depends on number of espresso shots)
- Black tea (8 oz): 40–70 mg
- Green tea (8 oz): 20–50 mg
- Decaf coffee (8 oz): 2–5 mg
- Soda (12 oz cola): 30–40 mg
- Energy drinks: 50–300+ mg (depending on brand)
Caffeine tip: Serving size matters. Many coffee shop drinks are much larger than 8 ounces. A standard 16-ounce (grande) brewed coffee can have well over 300 mg of caffeine.
Coffee in Pregnancy
- Yes, you can have coffee during pregnancy—just be mindful of how much.
- Stick to one or two small cups of brewed coffee per day to stay under the 200 mg limit.
- Be cautious with specialty drinks (like cold brew and espresso drinks), which can pack in more caffeine than you might realize.
Decaf Coffee
- Decaf is a great option if you love the taste of coffee but want to minimize caffeine.
- Decaf coffee isn’t completely caffeine-free. An average cup of decaf has 2–5 mg of caffeine—small, but it can add up if you’re drinking multiple cups.
- Decaf can safely be enjoyed in pregnancy, especially when used to swap out higher-caffeine drinks.
Is decaf coffee safe during pregnancy?
Yes, decaf coffee is considered safe during pregnancy and can be a great way to enjoy the flavor of coffee with very little caffeine.
Some people worry about the chemicals used in certain decaffeination processes, like methylene chloride and ethyl acetate. However:
The FDA strictly regulates decaf coffee, and the amount of any residual solvents in the final product is extremely low—well below safety limits.
Research shows that decaf coffee, even when processed with solvents, is safe to drink during pregnancy.
If you prefer to avoid chemical solvents entirely, look for decaf coffee made using the Swiss Water Process or carbon dioxide (CO2) process, which are chemical-free methods.
Bottom line: Decaf coffee, regardless of the decaffeination method, is safe during pregnancy. But if avoiding chemical solvents brings you peace of mind, there are excellent solvent-free options available.
Tea in Pregnancy
Tea can be a wonderful alternative to coffee, but caffeine levels vary widely depending on the type and how it’s brewed.
- Black tea (like English breakfast, Earl Grey): 40–70 mg per cup
- Green tea: 20–50 mg per cup
- White tea: 15–30 mg per cup
- Matcha: 60–80 mg per serving (because you’re consuming the whole tea leaf)
Be mindful of portions. Two or three mugs of strong tea can easily approach or exceed the 200 mg daily limit.
Herbal Teas in Pregnancy
Herbal teas are naturally caffeine-free and can be a comforting alternative during pregnancy, but not all herbs are considered safe. Some herbs can stimulate the uterus, affect hormone levels, or haven’t been well studied in pregnancy.
Generally considered safe in moderate amounts:
Ginger (helps with nausea), peppermint (soothes digestion), rooibos (rich in antioxidants), lemon balm (calming and mild).
Herbal teas to avoid or limit during pregnancy:
Chamomile (avoid in large amounts; safety in pregnancy is unclear), licorice root (associated with pregnancy complications in large amounts), raspberry leaf (may stimulate the uterus; often avoided in the first trimester), hibiscus (linked to hormonal effects in some studies), sage (contains thujone, which may not be safe in large amounts).
Key tips for herbal tea safety:
- Check ingredient lists carefully, as many herbal tea blends contain multiple herbs.
- Limit herbal teas to 1–2 cups per day, unless advised otherwise by your healthcare provider.
- Buy teas from reputable brands that clearly label their ingredients.
- When in doubt, ask your OB or midwife before trying new herbal teas.
Bottom line: Many herbal teas are safe and soothing during pregnancy when consumed in moderation, but some should be avoided. Stick to well-studied, pregnancy-safe herbs and check labels carefully.
Energy Drinks and Pregnancy
Energy drinks are not recommended during pregnancy.
Why?
Many contain high amounts of caffeine—some as much as 300 mg per can.
They often include other stimulants (like guarana and ginseng), which haven’t been well studied in pregnancy.
Some also contain high levels of sugar, artificial sweeteners, and unregulated herbal ingredients.
If you’re looking for an energy boost during pregnancy, it’s best to stick with small amounts of coffee or tea and prioritize rest, hydration, and nutritious snacks.
What about quitting caffeine completely?
You don’t have to. Moderate caffeine intake (under 200 mg daily) is considered safe during pregnancy.
That said, if you’re sensitive to caffeine, struggling with sleep, or feeling jittery, cutting back or switching to decaf is a great option.
And if you’re in your first trimester and coffee suddenly smells terrible? That’s normal. Many people naturally cut back due to nausea and food aversions early in pregnancy.
Your Pregnancy Caffeine Safety Checklist
- Limit caffeine to 200 mg per day.
- Check serving sizes—many drinks contain more caffeine than you’d expect.
- Swap in decaf or herbal teas to help cut back.
- Avoid energy drinks.
- Pay attention to how your body feels.
Bottom line
You don’t have to give up caffeine completely during pregnancy. With just a few mindful choices—like limiting your total intake, choosing lower-caffeine options, and skipping energy drinks—you can enjoy your favorite beverages safely while supporting a healthy pregnancy.
Sources
American College of Obstetricians and Gynecologists (ACOG). Moderate Caffeine Consumption During Pregnancy.
U.S. Food and Drug Administration (FDA). Spilling the Beans: How Much Caffeine is Too Much?
Centers for Disease Control and Prevention (CDC). Pregnancy and Caffeine.