Caffeine and alcohol in pregnancy
You can keep your morning coffee. Alcohol is the one to put on pause.
Updated October 13, 2026 · sources checked October 13, 2026
In short
Keep caffeine below 200 mg a day, the limit given by both the NHS and ACOG: roughly one 12-ounce coffee, or two mugs of instant coffee. Count tea, cola, energy drinks and chocolate too. Alcohol is different: the CDC says there is no known safe amount, no safe time and no safe type during pregnancy, so the safest choice is none.
Caffeine: the 200 mg a day limit
The NHS and ACOG agree: stay under 200 mg of caffeine a day. ACOG says research suggests that moderate intake below this level does not cause miscarriage or preterm birth. The NHS adds that too much caffeine has been linked to a higher chance of miscarriage and stillbirth.
A 2014 meta-analysis of 53 studies found that each extra 100 mg of caffeine a day was associated with a modest rise in risk of miscarriage, stillbirth and low birth weight. The authors concluded there was not enough evidence to lower the limit further, but that keeping to current recommendations is a wise precaution.
How much caffeine is in your cup?
| Drink or food | Caffeine | Source |
|---|---|---|
| 12-ounce cup of coffee | About 200 mg (the whole daily limit) | ACOG |
| Mug of instant coffee | 100 mg | NHS |
| Filter or coffee-shop coffee | Can contain more than instant | NHS |
| 12-ounce cup of regular brewed coffee (range) | 113 to 247 mg | FDA |
| Mug of tea, black or green | 75 mg | NHS |
| 250 ml can of energy drink | 80 mg | NHS |
| Can of cola | 40 mg | NHS |
| 50 g bar of plain dark chocolate | Less than 25 mg | NHS |
| 50 g bar of milk chocolate | Less than 10 mg | NHS |
A day under 200 mg, three ways
- 1 mug of instant coffee (100) + 1 mug of tea (75) = 175 mg.
- 2 mugs of tea (150) + 1 can of cola (40) = 190 mg.
- 1 mug of instant coffee (100) + 1 energy drink (80) + a small bar of dark chocolate (under 25) = up to 205 mg: just over.
The NHS points out that caffeine is also found in energy tablets, guarana and some health or fitness supplements. Check labels, and ask your pharmacist before taking any remedy or supplement.
Other reasons to go easy
ACOG notes that caffeine can interfere with sleep, contribute to nausea and light-headedness, and increase urination. If you are struggling with morning sickness or heartburn, cutting back may help you feel better too.
Alcohol: why none is the safest choice
The CDC is unequivocal:
- There is no known safe amount of alcohol during pregnancy or when trying to get pregnant.
- There is no safe time to drink during pregnancy.
- All types of alcohol are equally harmful, including all wines and beer.
- It is never too late to stop.
The NHS explains that drinking in pregnancy increases the risk of miscarriage, premature birth and low birth weight, and can cause fetal alcohol spectrum disorder (FASD), a lifelong condition.
Drinks you can enjoy instead
- Sparkling water with fresh fruit or herbs.
- Mocktails made from juices, sparkling water and herbs.
- Up to 4 cups a day of herbal teas such as peppermint or chamomile (NHS), avoiding liquorice root.
Is this normal? When to call
Worrying about a coffee or a glass of wine before you knew you were pregnant is very common; the NHS says the risk is likely to be low. If you feel unwell, or are struggling to stop drinking, speak to your midwife or doctor. In an emergency, call 911 (US) or 999 (UK).
For your partner
Going alcohol-free together, or stocking her favourite alcohol-free drinks, makes the months much easier.
Getting support
If you find it hard to stop drinking, talk to your midwife, doctor or pharmacist: they will help without judgement. In the UK, the NHS lists Drinkaware's free national helpline on 0300 123 1110. In the US, ask your OB-GYN or midwife about local support.
Questions parents ask
Is decaf coffee fine in pregnancy?
Yes, it is a good swap. The FDA says decaf still contains some caffeine, typically 2 to 15 mg in an 8-ounce cup, so count it towards your 200 mg, but it rarely makes a difference.
I drank before I knew I was pregnant. Has it harmed my baby?
The NHS says the risk is likely to be low and you should not worry unnecessarily. Stop drinking now and talk to your midwife or doctor if you are concerned.
Are herbal teas caffeine-free alternatives?
Many are, but the NHS suggests no more than 4 cups of herbal tea a day and avoiding teas with liquorice root, because there is little research on them in pregnancy.
Sources
- NHS — Foods to avoid in pregnancy (caffeine) checked October 13, 2026
- ACOG — How much coffee can I drink while I'm pregnant? checked October 13, 2026
- FDA — Spilling the Beans, How Much Caffeine is Too Much? checked October 13, 2026
- CDC — About Fetal Alcohol Spectrum Disorders checked October 13, 2026
- NHS — Drinking alcohol while pregnant checked October 13, 2026
- Greenwood DC et al. (2014), European Journal of Epidemiology — Caffeine intake during pregnancy and adverse birth outcomes, dose-response meta-analysis (PMID 25179792) checked October 13, 2026
Mamavela explains; it does not replace your midwife, doctor or pediatrician, who know your situation. If something worries you, call them. In an emergency, call 911 (US), 999 (UK) or 112.