Caffeine during pregnancy and breastfeeding: how much is safe?
Updated: 4 days ago
The smell of fresh coffee in the morning, or a cup of tea on the sofa once the baby is finally asleep. For many people that is simply part of the day. And then you become pregnant, and hear from all sides that caffeine is not good for you.
The good news: your coffee does not have to go. It is about how much. The advice is no more than 200 milligrams of caffeine a day, roughly two cups of coffee. Because caffeine is also in tea, cola and chocolate, it helps to know how you reach that number.
Why is there a limit during pregnancy?
Caffeine reaches your baby through the placenta, and your baby cannot break it down yet. Regularly drinking much more than two cups a day is linked to a lower birth weight and a higher chance of miscarriage. Towards the end of pregnancy your body also breaks caffeine down three to four times more slowly: the same cup keeps working for much longer. If you lie awake in the evening in a way you never used to, that is often the explanation.
Did you have a few heavier days last week? That is not a disaster. The limit is a guideline for how you do on average, not an exam you can fail.
Does the same apply when breastfeeding?
Yes. You sometimes read that 300 milligrams is fine; the Dutch advice keeps to 200 milligrams while breastfeeding as well. A small part of the caffeine ends up in your breast milk, and a newborn breaks it down far more slowly than you do. As your baby grows older, that speeds up considerably.
Is your baby more restless on days you drink more coffee? Try cutting back. It does not have to be the coffee: baby behaviour often has several causes, and food plays a role less often than many parents think (read Can you eat anything while breastfeeding?). Different advice applies to alcohol, see Alcohol during breastfeeding.
How much caffeine is in your drink?
Cup of coffee (125 ml): about 60 mg
Cup of black tea: about 30 mg
Cup of green tea: about 20 mg
Glass of cola (200 ml): about 20 mg
Cup of decaf coffee: about 3 mg
A large mug or a coffee to go easily contains twice as much as one cup. Energy drinks are best left out during this time. It also helps to spread your drinks over the day instead of three cups in a row in the morning: caffeine builds up less, and palpitations or poor sleep are less likely.
Averages; the amount varies by brand, preparation and size.
Prefer to skip caffeine?
Rooibos, mint, ginger and chamomile tea contain no caffeine, and neither do warm milk, water with lemon or chicory coffee. A cup of decaf gives you the whole ritual without the caffeine. Tea with cinnamon, fennel or anise is better left alone during this period: the Netherlands Nutrition Centre advises against it during pregnancy and breastfeeding, because these plants naturally contain compounds that can be harmful in larger amounts. The same applies to most nursing teas, which contain fennel and anise. During pregnancy, drink no more than one and a half cups (175 ml) of liquorice tea a day, and none at all if you have high blood pressure.
When should you ask for help?
Do palpitations or poor sleep continue, even with less caffeine? Discuss it with your midwife or GP. If you are worried because your baby cries a lot or feeds poorly, your midwife, maternity care assistant or child health doctor will gladly take a look with you. Rest also supports breastfeeding: The invisible side of breastfeeding.
Frequently asked questions
Does decaf coffee count?
Hardly for caffeine, but to be safe the Netherlands Nutrition Centre advises no more than two cups of coffee a day in total, regular and decaf combined.
Is there caffeine in chocolate?
A little. Dark chocolate contains more than milk chocolate, but a few pieces easily fit into your day.
I drank four cups yesterday. Is that a problem?
No. It is about your average over time, not about one day. Just pick up where you left off today.
Coffee does not have to be one more worry during this time. A warm cup by the window with your baby on your chest, or a morning without because you simply do not feel like it: both are fine.
Love,
Bobby
Written by Bobby, maternity care assistant at Bobby Kraamzorg. Last updated: September 2026.
Sources (in Dutch)
