Caffeine in pregnancy: UK guidance explained
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The NHS advises pregnant women to have no more than 200 mg of caffeine a day. That is about two cups of instant coffee, or roughly two and a half cups of tea. The limit covers all sources together: coffee, tea, cola, energy drinks, chocolate and food supplements.
Key points
• Pregnancy limit in the UK: 200 mg of caffeine a day (NHS, FSA).
• Instant coffee about 100 mg a cup, tea about 75 mg, a can of cola about 40 mg, a 250 ml energy drink about 80 mg.
• The NHS says too much caffeine has been linked to a higher chance of miscarriage and stillbirth.
• Food supplements with added caffeine must be labelled "Not recommended for children or pregnant women".
Table of contents
- How much caffeine can you have when pregnant?
- Caffeine in common foods and drinks
- What 200 mg looks like
- Why the limit matters
- Caffeine supplements and pouches in pregnancy
- FAQ
How much caffeine can you have when pregnant?
The NHS says you should not have more than 200 mg of caffeine a day during pregnancy (NHS: foods to avoid in pregnancy). The Food Standards Agency and Food Standards Scotland give the same figure (FSS and FSA, 2024). For comparison, the general guidance for healthy adults who are not pregnant is up to 400 mg a day. More: How much caffeine is too much?
Caffeine in common foods and drinks
The NHS gives these estimates:
| Food or drink | Caffeine |
|---|---|
| Cup of instant coffee | 100 mg |
| Cup of tea (black or green) | 75 mg |
| 250 ml can of energy drink | 80 mg |
| Can of cola | 40 mg |
| 50 g bar of plain dark chocolate | less than 25 mg |
| 50 g bar of plain milk chocolate | less than 10 mg |
Work out your own total: caffeine calculator.
Source: NHS, page reviewed June 2026.
The NHS notes that filter coffee and coffee bought from coffee shops can contain more than instant. Coffee-shop espressos have been measured at 51–322 mg each. More: How much caffeine is in an espresso?
What 200 mg looks like
- 2 cups of instant coffee = about 200 mg
- 1 cup of instant coffee + 1 cup of tea = about 175 mg
- 2 cups of tea + 1 can of cola = about 190 mg
- 1 cup of tea + 1 bar of dark chocolate + 1 can of cola = up to about 140 mg
Decaf coffee contains only a small amount, about 4 mg per 200 ml cup. More: How much caffeine is in decaf? · How much caffeine is in cola?
Why the limit matters
According to the NHS, having too much caffeine during pregnancy has been linked to a higher chance of miscarriage and stillbirth. If you have questions about your own diet in pregnancy, talk to your midwife or GP.
Caffeine supplements and pouches in pregnancy
Caffeine is also found in tablets, guarana and some health or fitness supplements. In the UK, foods and food supplements with added caffeine must state the amount of caffeine and carry the warning "Contains caffeine. Not recommended for children or pregnant women."
Optimal Native Morning Energy (200 mg of caffeine per pouch) and Daily Flow (75 mg per pouch) carry this warning: they are not recommended for children or pregnant or breast-feeding women. One Morning Energy pouch alone would reach the full 200 mg daily pregnancy limit.
FAQ
How much caffeine can I have a day when pregnant?
No more than 200 mg a day, according to the NHS.
How many cups of tea can I drink when pregnant?
At about 75 mg a cup, two cups of tea is about 150 mg. Count any other caffeine that day too.
Is decaf coffee OK in pregnancy?
Decaf contains a small amount of caffeine, about 4 mg per 200 ml cup, which counts towards the 200 mg.
Does chocolate count?
Yes. A 50 g bar of plain dark chocolate has less than 25 mg, and milk chocolate less than 10 mg.
Is the 200 mg limit the same while breastfeeding?
The 200 mg figure above is the NHS pregnancy guidance. Optimal Native caffeine pouches are labelled as not recommended for breast-feeding women. Ask your midwife, health visitor or GP about caffeine from food and drink. More: Caffeine while breastfeeding
Read next: How much caffeine is too much? · Caffeine in coffee vs tea vs green tea · Caffeine in decaf coffee