Caffeine During Pregnancy

You don't have to give up caffeine during pregnancy — you just need to limit it. ACOG (the American College of Obstetricians and Gynecologists) recommends a maximum of 200mg of caffeine per day during pregnancy, which is roughly equivalent to one 12-ounce cup of brewed coffee.

This 200mg limit applies to total caffeine from all sources combined: coffee, tea, soda, energy drinks, and chocolate. Going slightly over on occasion is not an emergency, but consistently exceeding this amount is associated with increased risks.

For a complete overview, see our complete food safety guide.

Caffeine crosses the placenta and reaches your baby, whose developing metabolic system cannot process it as efficiently as yours. During pregnancy, caffeine's half-life in your body also increases significantly — from about 3-5 hours normally to up to 11-15 hours by the third trimester. This means caffeine stays in your system (and your baby's) much longer.

Research on caffeine during pregnancy shows a dose-dependent relationship with risk. Studies have found that intake above 200mg per day is associated with a modest increase in miscarriage risk (some studies suggest a 12-25% increase for every additional 100mg over the limit) and a small increase in low birth weight risk.

Below 200mg per day, the evidence is reassuring. ACOG's position is that moderate caffeine consumption (under 200mg/day) "does not appear to be a major contributing factor in miscarriage or preterm birth." This isn't a case where you need to eliminate caffeine entirely — you just need to be mindful of how much you're consuming.

Knowing how much caffeine is in your favorite drinks helps you stay within limits. Here are the common sources:

Brewed coffee (12 oz): 120-200mg. Espresso (1 shot): 63mg. Instant coffee (12 oz): 60-80mg. Decaf coffee (12 oz): 2-15mg. Black tea (8 oz): 40-70mg. Green tea (8 oz): 25-45mg. Cola (12 oz): 30-40mg. Dark chocolate (1 oz): 12-25mg. Milk chocolate (1 oz): 5-10mg.

Be aware that coffeehouse drinks vary widely. A tall (12 oz) Starbucks brewed coffee has about 235mg — already over the daily limit. A grande (16 oz) has about 310mg. If you're a coffeehouse regular, consider switching to a smaller size or ordering half-caf (half regular, half decaf).

Herbal teas like ginger and peppermint are naturally caffeine-free and can be good alternatives. For more on safe beverages, including which herbal teas to enjoy and which to avoid, check our herbal tea guide.

If you're a heavy coffee drinker, taper gradually rather than quitting cold turkey to avoid withdrawal headaches. Cut down by one cup every few days until you're at or below the 200mg limit.

Switch to half-caf — ask your barista to make your drink with half regular and half decaf beans. You get the coffee ritual and flavor with roughly half the caffeine. At home, mix regular and decaf grounds.

Remember that the 200mg limit includes all caffeine sources. If you have a cup of coffee in the morning (150mg), a cup of black tea in the afternoon (50mg), that's already at the limit — no room for a soda or chocolate.

For guidance on alcohol during pregnancy (which, unlike caffeine, has no safe amount), see our dedicated guide. For the full list of food and drink safety, see our complete food safety guide. For overall nutrition, check our best foods for pregnancy guide and pregnancy meal plan.

This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.