Pregnant woman relaxing with coffee in a cozy café setting, surrounded by plants.

Caffeine in Pregnancy – allowed or not allowed? (and how much is too much?)

Wondering if you can still have coffee during pregnancy? Here’s the truth about caffeine in pregnancy, how much is safe, hidden sources, and easy caffeine-free swaps (without losing your sanity).

If you’re desperate for your morning cuppa but worrying about getting funny looks in the cafe when you’re ordering a coffee – this blog is for you! For many of us, coffee is part of our daily routine, so when you find out you’re pregnant, the thought of giving it up can feel AWFUL!

So… what’s the deal with caffeine in pregnancy? Is it banned? Limited? Or can you still enjoy your latte without the side of guilt? Let’s break it down…

☕ How much caffeine is safe in pregnancy?

The official NHS guidelines recommend keeping caffeine intake to 200mg a day or less during pregnancy.

To put that into perspective: 

  • 1 mug of instant coffee = about 100mg
  • 1 mug of filter coffee = about 140mg
  • 1 cup of tea = about 75mg
  • 1 can of coke = about 40mg
  • 1 bar of dark chocolate = about 25mg

So yes, you can absolutely still have your morning coffee (and maybe even a cheeky afternoon tea). You just might want to pace yourself a little.

🫖 “But I switched to decaf – I’m safe now, right?”

Mostly, yes — but here’s the sneaky bit:

“Decaf” doesn’t mean caffeine-free. It still has around 2–15mg per cup. Only a small amount, but it can add up if you’re drinking several cups a day or snacking on chocolate too. (No judgement btw!) 

Still, if you love the taste, decaf is a brilliant swap. It’s more about being mindful, not miserable haha!

💆‍♀️ Why does caffeine matter in pregnancy?

Too much caffeine can affect how your baby grows and slightly increase the risk of low birth weight or complications with your baby. That’s why the 200mg guideline exists, not to scare you but to be aware of the potential risks. 

Your body also breaks down caffeine more slowly during pregnancy, which is why that one strong coffee can hit you harder (and last longer) than it used to.

🌿 Easy caffeine swaps (that will still feel like a treat!) 

If you’re trying to cut down, it doesn’t have to mean drinking sad brown water for 9 months. Try:

  • Herbal teas (just check they’re pregnancy-safe)
  • Hot water with lemon or ginger
  • Decaf coffee/tea — still gives you the ritual!
  • Iced fruit infusions for when you need to cool down but still need a treat

🩷 To sum up 

Pregnancy doesn’t mean saying goodbye to your coffee, just getting to know it a bit better! Keep things under 200mg a day, stay mindful of sneaky caffeine sources, and don’t panic if you accidentally go over once in a while. Remember, no single cup of coffee will undo all the amazing things you’re doing for your baby so don’t panic if you go over slightly one day!

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