Pregnancy food guidance, in plain English

Coffee & Caffeine

Caffeine should be limited to no more than 200mg per day during pregnancy. One or two cups of coffee a day is generally within this limit.

Eat with caution
Coffee & Caffeine

The NHS recommends limiting caffeine intake to no more than 200mg per day during pregnancy. High caffeine intake has been associated with increased risk of low birth weight and miscarriage. Caffeine is found in coffee, tea, cola, energy drinks, and chocolate — so your daily total adds up across all sources. To put 200mg in context: a mug of filter coffee contains around 140mg, instant coffee around 100mg, a mug of tea around 75mg, a can of cola around 40mg, and a small bar of dark chocolate around 50mg. You do not need to cut out coffee entirely, but you do need to be mindful of your total intake. Decaffeinated coffee and most herbal teas are good alternatives.

What to be aware of

  • Keep total daily caffeine from all sources under 200mg.
  • A mug of filter coffee (140mg) leaves little room for other caffeinated drinks that day.
  • Energy drinks are high in caffeine and are not recommended during pregnancy.
  • Decaffeinated coffee and tea are safe alternatives.
  • Some herbal teas are not recommended in pregnancy — check the individual herbal ingredients.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

US guidance

The American College of Obstetricians and Gynecologists (ACOG) in the US recommends limiting caffeine to fewer than 200mg per day during pregnancy — the same limit as NHS guidance.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Iced decaf vanilla latte

Iced decaf vanilla latte

A chilled decaf latte with a hint of vanilla — all the flavour of a coffee shop iced latte with no caffeine worry.

Pregnancy tip: Using decaf espresso or strong decaf instant coffee means you can enjoy this at any time of day without contributing to your caffeine limit.

Ingredients

  • 2 shots decaf espresso (or 2 tsp instant decaf dissolved in 60ml hot water)
  • 200ml cold whole milk
  • 1 tsp vanilla syrup or a drop of vanilla extract
  • Ice
  • Optional: a light dusting of cinnamon

Method

  1. Brew the decaf espresso and allow to cool for 5 minutes.
  2. Fill a tall glass with ice.
  3. Pour the cooled espresso over the ice.
  4. Add the vanilla syrup and stir.
  5. Pour over the cold milk.
  6. Dust with cinnamon if desired and serve with a straw.
One-cup morning coffee with warm milk

One-cup morning coffee with warm milk

A single, satisfying cup of real coffee — within the daily limit and made properly.

Pregnancy tip: One cup of filter coffee contains around 140mg caffeine — leaving 60mg for the rest of the day. If you want more flexibility, use instant coffee (around 100mg) or a weaker brew.

Ingredients

  • 1 shot espresso or one mug of filter or instant coffee
  • 100ml whole milk, warmed
  • Optional: a small square of dark chocolate on the side

Method

  1. Brew your coffee as you normally would.
  2. Warm the milk in a small saucepan or microwave until steaming.
  3. Pour into your favourite mug.
  4. Add the warm milk.
  5. Enjoy slowly — savour the one cup rather than rushing through multiple.