The limit

The NHS says you should not have more than 200mg of caffeine a day when you’re pregnant. It says having too much caffeine has been linked to a higher chance of miscarriage and stillbirth. That is a limit to stay under, not a reason to panic if you’ve been having more.

What 200mg looks like

These are the NHS’s approximate figures:

  • One cup of instant coffee: about 100mg
  • One cup of tea: about 75mg
  • One can of cola: about 40mg
  • One 250ml can of energy drink: about 80mg
  • A 50g bar of plain dark chocolate: under 25mg
  • A 50g bar of plain milk chocolate: under 10mg

So two mugs of instant coffee would take you to the limit. The NHS also says filter coffee and coffee-shop drinks can contain more than instant coffee, so a café coffee may use up much of your allowance.

Where else caffeine hides

It’s not only in drinks. The NHS says energy tablets, guarana and some health and fitness supplements also contain caffeine. Check the label on pre-workout powders, ‘focus’ drinks and herbal supplements before you take them. Everything counts towards the same 200mg a day.

If you’re cutting down

  • Swap one drink at a time, rather than all at once.
  • Try a smaller size, or a weaker brew.
  • Add up your day by drink rather than guessing: a morning coffee plus two teas is already about 250mg.
  • Warm milk, fruit teas and water with a slice of lemon are caffeine-free alternatives.

If you’ve already had more

If you’ve been over the limit, try not to worry. Aim to stay under it from now on, and mention it to your midwife if you’re anxious.

Questions people ask

Does decaf count?

Decaf still contains a small amount of caffeine. Check the label or ask your café, because it counts towards your 200mg.

Do I have to give up coffee completely?

No. The NHS limit is 200mg a day, which is about two cups of instant coffee.

Does caffeine make morning sickness worse?

If coffee puts you off while you’re feeling sick, that’s fine. See morning sickness: what you need to know.

Read next

Sources: NHS: foods to avoid in pregnancy.

This is general information based on NHS and other UK guidance. Every body is different, so speak to your midwife or GP if you’re unsure about anything.