Understanding Your Caffeine Intake During Pregnancy

During your pregnancy, understanding what food and drink to avoid (or limit) is key for ensuring a healthy baby. 

Advice from the NHS is clear on how much caffeine you should consume when pregnant. Don’t worry; caffeine is still on the table... just don’t go overboard!

The NHS recommends limiting your caffeine intake to 200mg per day so you can still have your morning cuppa! However, exceeding this amount regularly can increase your risk of pregnancy complications, such as low birth weight and miscarriage. 

Why Should I Avoid Caffeine? 


Your body absorbs caffeine quickly, and the caffeine can easily pass into the placenta and foetus. 

Because unborn babies don’t yet have the main enzyme needed to metabolise caffeine, high levels can build up and can ultimately restrict fetal growth and increase the risk of low birth weight at delivery (less than 5lb 8oz), which in turn could increase the risk of infant death.

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What Does 200MG of Caffeine Look Like?

There is:

  • 100mg in a mug of instant coffee
  • 140mg in a mug of filter coffee
  • 65mg in a shot of espresso
  • 75mg in a mug of tea (green tea can have the same amount of caffeine as regular tea)
  • 70mg in a mug of matcha tea
  • 15mg in a cup of kombucha
  • 34mg in a can of full-fat Coke
  • 40mg in a can of diet Coke
  • 80mg in a 250ml can of energy drink
  • less than 25mg in a 50g bar of plain dark chocolate
  • less than 10mg in a 50g bar of plain milk chocolate

Download our handy printable cheat sheet and pop it up on your wall or fridge for a quick guide to keep track of your caffeine intake!

Click here to download your printable caffeine cheat sheet


Want to know more about what food and drink to avoid during your pregnancy? Read out article on
10 food and drinks to avoid while pregnant!

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