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Can I Drink Coffee During Pregnancy? A Dietitian Explains the Facts

  • Writer: MA Nutrition Consulting
    MA Nutrition Consulting
  • Nov 12
  • 4 min read

What Every Expecting Mom Should Know

If you’re pregnant and wondering whether your morning coffee can stay in the picture, you’re definitely not alone. Many expecting moms bring this question to their prenatal appointments — and as registered dietitians, we get it! Coffee can be part of your routine, your comfort, and your “me-time.”


The good news? You don’t necessarily have to give it up. Moderate coffee intake is considered safe for most healthy pregnancies — but it’s all about keeping it within recommended limits.


Can I drink coffee during pregnancy?

Why Coffee during Pregnancy Gets So Much Attention

Caffeine is a natural stimulant that affects both you and your baby. During pregnancy, caffeine crosses the placenta, and because your baby’s metabolism is still developing, it takes longer for them to process and eliminate it.


That’s why researchers have looked closely at whether too much caffeine could affect fetal growth or pregnancy outcomes. Although the evidence quality is low, some studies have linked high caffeine intake (over 300 mg/day) to a higher risk of adverse birth outcomes.


However, when caffeine intake is kept moderate, most evidence shows no increased risk for complications.


Coffee during pregnancy

What the Canadian Guidelines Say

Health Canada recommends limiting caffeine to less than 300 mg per day from all sources — that includes coffee, tea, chocolate, cola, and energy drinks.


For most people, that’s about:

  • Two (8 oz) cups of brewed coffee, or

  • Four cups of non-herbal black tea


The American College of Obstetricians and Gynecologists (ACOG) recommends a slightly lower limit — under 200 mg/day — which is about one regular mug of coffee.


Ultimately, staying below 200–300 mg/day is a safe and reasonable goal for most pregnant women.




How Much Caffeine Is in Your Cup?

Beverage

Average Caffeine (mg)

8 oz brewed coffee

130–150

1 oz espresso

70–75

8 oz black tea

30–50

8 oz green tea

20–45

8 oz decaf coffee

2–15

12 oz cola

35–45

1 oz dark chocolate

20–30

So yes, there’s room for a daily cup (or two) of your favourite coffee or tea while staying within safe limits. Just remember to include all sources when tallying your caffeine for the day.



Tea and Herbal Teas During Pregnancy

If you’re a tea drinker, you’re in luck — but there are a few nuances to know.


  • Regular teas (black, green, oolong) contain caffeine, though less than coffee.


  • Herbal teas (like peppermint, ginger, or rooibos) are caffeine-free, but not all are recommended during pregnancy.


Health Canada advises avoiding certain herbal blends like licorice root, chamomile, and ginseng, which may not be safe in large amounts. Choose teas labeled as “safe for pregnancy” or check with your healthcare provider if unsure.



Tips to Keep Coffee Enjoyable and Safe

  1. Watch your portion size - That cozy café mug may hold more than a standard 8 oz cup. Ask for a small or measure your home brew.


  1. Go half-caf or decaf - Mixing half decaf and half regular helps reduce caffeine without giving up flavor.


  1. Monitor your caffeine sources - Consider which caffeine sources are typically included in your diet - coffee, tea, chocolate, and soda—it all counts toward your daily 300 mg. 


  2. Choose your timing - Enjoy your coffee earlier in the day — caffeine can linger in your system longer during pregnancy and may disrupt sleep.


  3. Hydrate, hydrate, hydrate - Coffee contributes a small amount to hydration, but it shouldn’t replace water. Aim for plenty of fluids throughout the day.



A Few Special Considerations

  • Gestational Diabetes: Opt for lower-sugar coffee drinks. If you’re managing blood sugar, pair your beverage with a protein-rich snack (like Greek yogurt or nuts) to help stabilize glucose levels.


  • Heartburn or Reflux: Coffee can worsen symptoms for some people, especially on an empty stomach. Try smaller amounts, or switch to a low-acid coffee or cold brew.


  • Fatigue:It’s tempting to rely on caffeine when you’re tired, but fatigue can also signal that your body simply needs rest or hydration. A short nap or a brisk walk can sometimes do more for your energy than another cup of coffee.



The Bottom Line

You can absolutely enjoy your morning coffee during pregnancy — just do it mindfully. Keeping caffeine under 300 mg per day (or less, if you prefer) is supported by research as safe for most pregnant women.


Choose smaller portions, keep an eye on other caffeine sources, and make sure you’re drinking plenty of water. Moderation allows you to enjoy your morning ritual and protect your growing baby.


Nourish Yourself and Your Baby with Confidence During Pregnancy

Pregnancy is a time of incredible change — for your body, your appetite, and your relationship with food. It’s completely normal to feel unsure about what and how much to eat, especially with all the mixed messages out there.


Our registered dietitians are here to help you feel confident, nourished, and supported through every stage of pregnancy. Together, we focus on balance, variety, and trust in your body’s needs — no guilt, no rigid rules, just practical, evidence-based guidance.


With our support, you can:

  • Understand what nutrients your body and baby need most

  • Manage common pregnancy symptoms like nausea, cravings, and fatigue

  • Maintain healthy energy levels and balanced blood sugars

  • Support optimal growth and development for your baby

  • Build habits that help you feel your best before and after birth


Our approach is compassionate, realistic, and tailored to you — because every pregnancy is unique.


If you’d like to feel more confident in your nutrition and have a plan that fits your lifestyle, you can book a free 15-minute discovery call with one of our experienced registered dietitians.


We’d love to support you on your pregnancy journey. 💛



Written by: Maggie Assaff, RD

Reviewed by: Marie Potvin-Hubert, RD



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