Pregnancy food guidance, in plain English

Hot Chocolate & Cocoa

Hot chocolate is safe during pregnancy in moderation. Cocoa contains a small amount of caffeine — typically 25–50mg per mug — which counts towards your 200mg daily limit.

Eat with caution
Hot Chocolate & Cocoa

Hot chocolate and cocoa-based drinks are perfectly safe during pregnancy and make a wonderfully comforting alternative to coffee or tea. Cocoa is not entirely caffeine-free — a standard mug made with cocoa powder contains around 25–50mg of caffeine, and drinking chocolate powders typically less. This should be factored into your 200mg daily caffeine limit, though at these levels it leaves plenty of room for other drinks. Malted drinks such as Horlicks and Ovaltine are also safe and contain even less caffeine than tea. Hot chocolate made with milk is a good source of calcium, which is especially important during pregnancy. If you are making hot chocolate with very dark cocoa (70%+), caffeine content will be higher — worth bearing in mind if you are also drinking coffee or tea.

What to be aware of

  • Count hot chocolate towards your 200mg daily caffeine limit — typically 25–50mg per mug from cocoa powder.
  • Drinks made with drinking chocolate powder have less caffeine than those made with pure cocoa.
  • Malted drinks like Horlicks and Ovaltine are safe and very low in caffeine.
  • Hot chocolate made with milk provides a useful source of calcium during pregnancy.

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

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Creamy pregnancy hot chocolate

Creamy pregnancy hot chocolate

A rich, comforting hot chocolate made with whole milk and drinking chocolate — a perfect evening treat.

Pregnancy tip: Made with drinking chocolate rather than pure cocoa, this has around 10–20mg of caffeine per mug — very low. An ideal nighttime drink.

Ingredients

  • 300ml whole milk
  • 2 tbsp drinking chocolate powder
  • A pinch of cinnamon
  • A pinch of grated nutmeg
  • A few mini marshmallows or a square of milk chocolate to melt in (optional)

Method

  1. Pour the milk into a small saucepan and heat over medium heat until just steaming — do not boil.
  2. Whisk in the drinking chocolate powder until fully dissolved and smooth.
  3. Add cinnamon and nutmeg and stir.
  4. Pour into a large mug.
  5. Top with marshmallows or a square of milk chocolate if desired.
  6. Serve immediately.
Golden milk latte

Golden milk latte

A caffeine-free, warming drink made with turmeric, ginger, and milk — soothing and entirely safe throughout pregnancy.

Pregnancy tip: This drink is completely caffeine-free. Turmeric in culinary amounts is safe in pregnancy. The black pepper helps your body absorb the turmeric's active compounds.

Ingredients

  • 300ml whole milk or oat milk
  • 1 tsp ground turmeric
  • Half tsp ground ginger
  • Quarter tsp ground cinnamon
  • Small pinch of freshly ground black pepper
  • 1 tsp honey

Method

  1. Add all the spices to a small saucepan.
  2. Pour in the milk and whisk everything together.
  3. Heat over medium heat, stirring constantly, until steaming.
  4. Do not allow to boil.
  5. Stir in the honey.
  6. Pour through a fine sieve into a mug.
  7. Dust with a little extra cinnamon to serve.