Coffee while pregnant: Less than 200 mg is safe, but also consider the caffeine in teas and soda

Is it safe to drink coffee when you’re pregnant? Pregnancy often comes with such a long list of do’s and don’ts, and coffee is a hot topic for many expectant mothers.

Caffeine is present not just in coffee, but also in teas and sodas and dark chocolate. Too much of it can have several health consequences on your foetus, low birth weight, higher changes of preterm birth and the risk of miscarriage.

But health organisations across the world have recommended a daily limit which is considered safe for pregnant women. Here’s a breakdown of what you need to know about drinking coffee while pregnant.

• Is caffeine safe during pregnancy?

Caffeine isn’t just in coffee; it’s also in tea, soda, energy drinks, and even chocolate. When you consume caffeine, it crosses the placenta and reaches the baby. While adults can process caffeine relatively quickly, the developing foetus processes it much more slowly. High amounts of caffeine can lead to complications, so moderation is key.

The World Health Organization recommends pregnant women who drink more than 300 mg daily to limit their caffeine intake to reduce risks of pregnancy loss and low birth weight, while the American College of Obstetricians and Gynecologists also suggests that caffeine intake below 200 mg per day is safe.

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• Recommended caffeine limits during pregnancy

Health experts generally recommend limiting caffeine to 200 mg per day during pregnancy.

Here’s how that translates in common beverages:

• 1 cup of brewed coffee: 80–100 mg of caffeine
• 1 shot of espresso: 60–80 mg of caffeine
• 1 cup of tea: 30–50 mg of caffeine (depending on type)
• 1 can of soda: 30–50 mg of caffeine
• 1 serving of energy drink: 70–100 mg of caffeine

• Why too much caffeine can be risky

Research suggests that high caffeine intake during pregnancy, particularly over 300 mg daily, may increase the risk of miscarriage, restrict foetal growth leading to low birth weight, and potentially be associated with a slightly higher risk of preterm birth, according to studies published in the European Journal of Epidemiology and guidance from the WHO.

• Decaf coffee as an alternative

If you enjoy the taste and ritual of coffee, decaf is a safer option during pregnancy. Decaf coffee contains very low caffeine levels (typically less than 5 mg per 8 oz cup), making it unlikely to affect the foetus in moderation.

Tips for enjoying coffee safely during pregnancy

• Limit portion sizes: Choose smaller cups, such as a 6 oz or 8 oz serving.\
• Space out caffeine intake: Smaller, spaced-out caffeine servings keep blood levels steady without sudden spikes.
• Opt for milder brews: Dark roasts generally contain slightly less caffeine than light roasts, so switching roast type can reduce intake.
• Switch to tea occasionally: Tea typically has lower caffeine than coffee, offering a milder alternative.
• Try decaf coffee: Decaf can satisfy coffee cravings while keeping caffeine intake low.

Also read | Benefits of DHA, the must-have omega-3 fatty acid for healthy pregnancies, happy moms

Drinking less than 200 mg coffee while pregnant is safe. This usually translates to about one 12 oz cup of coffee or less, depending on the strength of the brew and other caffeine sources in your diet. Remember, there is caffeine in black and green tea, soda and dark chocolate as well. So calculate your intake carefully.

If you’re unsure or have specific concerns, it’s always wise to consult your healthcare provider for personalised advice.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.