Caffeine During Pregnancy: How Much is Safe?

The American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine to less than 200 milligrams per day during pregnancy—roughly equivalent to one 12-ounce cup of coffee. This guideline helps minimize potential risks including miscarriage, low birth weight, and preterm birth associated with higher caffeine consumption. Caffeine is found in coffee, tea, soda, energy drinks, and chocolate.¹

Why Limit Caffeine During Pregnancy?

Crosses the placenta: Caffeine passes freely to your baby, who can’t metabolize it as quickly as adults can.

Stimulant effects: Increases heart rate and blood pressure in both you and your baby.

Diuretic effect: Can contribute to dehydration if consumed in large amounts.

Interferes with nutrient absorption: May interfere with iron and calcium absorption.

Research findings: Studies show moderate to high caffeine intake is associated with increased risk of miscarriage and low birth weight, though evidence is mixed. Limiting to under 200mg appears safe.²

Caffeine Content Guide

Coffee

Brewed coffee (8 oz): 95-200 mg (varies widely by brew method and strength) Brewed coffee (12 oz): 140-300 mg Espresso (1 oz/1 shot): 64 mg Decaf coffee (8 oz): 2-5 mg

Your limit: About one 12-oz cup of regular coffee daily.

Tea

Black tea (8 oz): 40-70 mg Green tea (8 oz): 25-50 mg White tea (8 oz): 15-30 mg Oolong tea (8 oz): 30-50 mg Decaf tea (8 oz): 2-5 mg Herbal tea: Usually caffeine-free (check label)³

Your limit: 2-3 cups of tea could keep you under 200mg, but check specific brands.

Soda and Energy Drinks

Cola (12 oz): 30-40 mg Mountain Dew (12 oz): 54 mg Energy drinks (8 oz): 80-150+ mg (varies widely; some much higher) Red Bull (8.4 oz): 80 mg

Caution: Energy drinks often contain other stimulants and should generally be avoided during pregnancy.⁴

Chocolate

Dark chocolate (1 oz): 12-25 mg Milk chocolate (1 oz): 5-10 mg Hot chocolate (8 oz): 5-10 mg Chocolate ice cream (1/2 cup): 2-5 mg

Good news: Moderate chocolate consumption is fine and contributes minimal caffeine.

Other Sources

Chocolate-covered coffee beans (1): 12 mg Coffee-flavored yogurt or ice cream: 30-45 mg per serving Some pain relievers: Check labels; some contain 65+ mg per dose Some cold medications: May contain caffeine

Calculating Your Daily Intake

Example day staying under 200mg:

Morning: 12 oz coffee (180 mg)
Afternoon: Piece of dark chocolate (15 mg)
Total: 195 mg ✓

Example day exceeding limit:

Morning: 16 oz coffee (240 mg)
Afternoon: Soda (35 mg)
Evening: Hot chocolate (10 mg)
Total: 285 mg ✗ Over limit

Tips for Reducing Caffeine

Coffee Lovers

Switch to half-caf: Mix regular and decaf coffee.

Choose smaller sizes: Order small instead of large.

Switch to decaf: Gradually transition to mostly or fully decaf.

Try alternatives: Chicory coffee, herbal coffee substitutes.

Dilute: Add more milk or water to stretch one cup into two.

Tea Drinkers

Choose green or white tea: Lower caffeine than black tea.

Steep for less time: Reduces caffeine content.

Try herbal teas: Many delicious caffeine-free options (ensure they’re pregnancy-safe).

Decaf tea: Available in many varieties.

General Strategies

Read labels: Check caffeine content on all beverages and foods.

Stay hydrated: Often fatigue is actually dehydration. Drink water first.

Get enough sleep: Easier said than done when pregnant, but prioritize rest when possible.

Eat regular meals: Low blood sugar contributes to fatigue. Small frequent meals help maintain energy.

Choose water or milk: Nutritious, hydrating, caffeine-free.

What About Energy Levels?

If you’re relying on caffeine for energy during pregnancy:

Address underlying causes:

Iron deficiency anemia (common in pregnancy)
Poor sleep quality
Low blood sugar
Dehydration
Thyroid issues

Natural energy boosters:

Short walks
Protein-rich snacks
Staying hydrated
Getting sunlight
Short naps if possible
Light exercise (with provider approval)⁵

Track Your Caffeine with Nooko

Nooko helps you track daily caffeine intake from all sources, ensuring you stay within safe limits. Log your coffee, tea, and other caffeinated items, and get alerts if you’re approaching your 200mg limit. Make informed choices about your caffeine consumption throughout pregnancy.

Download Nooko on the App Store | Get Nooko on Google Play

References

American College of Obstetricians and Gynecologists. “Moderate Caffeine Consumption During Pregnancy.” Committee Opinion No. 462. ↩
Chen LW, et al. (2014). “Maternal caffeine intake during pregnancy is associated with risk of low birth weight: a systematic review and dose-response meta-analysis.” BMC Medicine, 12, 174. ↩
Center for Science in the Public Interest. (2024). “Caffeine Chart.” https://www.cspinet.org/eating-healthy/ingredients-of-concern/caffeine-chart ↩
Wikoff D, et al. (2017). “Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children.” Food and Chemical Toxicology, 109, 585-648. ↩
American College of Obstetricians and Gynecologists. (2020). “Physical Activity During Pregnancy.” ↩