Coffee and pregnancy: how much caffeine is safe? (and what to drink instead)

It is often one of the first questions that comes to mind after that positive test: can I still have that lovely cup of coffee? Fortunately, the short answer is yes. Only the quantity changes. For most women, it means stepping back from four or five cups to a maximum of two per day.

But let’s be honest, the tricky part usually isn't even cutting out the caffeine itself. It’s missing the ritual. The aroma of a freshly brewed espresso in the morning, the warm mug in your hands during your eleven o'clock break, or the social aspect when you have guests. These are the precious moments you’d rather not miss during your pregnancy and the potential breastfeeding period that follows.

Fortunately, you don't have to give up those moments of enjoyment. Below, you’ll read exactly what the guidelines are and how you can effortlessly incorporate those familiar cups back into your day.

The limit: 200 milligrams of caffeine per day

If there is one number that is useful to remember, it is 200 milligrams of caffeine per day. This is the safe limit that health experts worldwide—from our own Netherlands Nutrition Centre (Voedingscentrum) to international organizations such as the WHO, the European EFSA, the British NHS, and the American ACOG—all agree upon.

Having so many health authorities in alignment provides a nice and clear point of reference. Within this margin, you can enjoy your day worry-free, both during pregnancy and throughout the breastfeeding period. And the great thing is: it doesn’t mean you have to cut out coffee entirely, but it does give you a clear target.

Why exactly 200 mg?

That has to do with two things that you might recognize yourself.

First, your body processes caffeine more slowly during pregnancy due to changing hormone levels. While your body normally breaks down half of the caffeine within a few hours, by the third trimester, this takes significantly longer. That one cup remains in your system for longer, which can affect your sleep at a stage where you often already sleep more lightly or lie awake. You can really do without that delicious cup of coffee in the afternoon or evening. Your sleep is extremely important right now.

Second, caffeine travels directly through the placenta. Because a baby does not yet have the enzymes to break down caffeine, the substance remains in that little body for much longer. Caffeine also acts as a stimulant for your baby: their heart rate increases slightly, and your baby may become noticeably more restless or start kicking more. By sticking to the 200 mg limit, you maintain a nice, safe margin in which both you and your baby can rest comfortably.

How much is 200 mg?

People often think in terms of "cups," but the amount of caffeine varies greatly by drink. Also, pay attention to popular choices like a matcha latte: because matcha is made from finely ground whole tea leaves, it contains significantly more caffeine than a regular cup of green tea.

Two cups of filter coffee at home are about 120 mg, leaving you some room. If you order two flat whites or a large matcha latte out, you will often reach your daily limit faster due to the concentrated preparation.

The practical translation: two regular cups per day fit just fine. It is better to keep anything you drink after that caffeine-free. Think of hidden sources such as iced tea, guarana in energy drinks, and some painkillers (check the package leaflet).

Maintaining the ritual: what options are there?

A glass of water or a tea bag in hot water won't simply replace that familiar treat. You are looking for something with the same form and experience. If you want to keep the feeling of the coffee ritual, in practice you end up with two choices:

Option 1: Decaf coffee

Decaffeinated coffee contains an average of 3 mg of caffeine per cup. That is negligible within your 200 mg budget. Where decaf sometimes struggles is the taste experience. For many regular brands, the decaffeination process also removes some of the rich aromas, which can make the flavor profile a bit flatter. Additionally, with decaf coffee, you should be careful that no chemicals were used in the process.

A more detailed comparison: Decaf coffee vs. rooibos-espresso: which caffeine-free choice suits you? →

Option 2: Rooibos-espresso

Rooibos (Aspalathus linearis) grows in the Cederberg region of South Africa and is naturally 100% caffeine-free. Nothing needs to be extracted from it.

With Rooipresso®, you choose finely ground rooibos that you prepare exactly like your familiar coffee. In the same machine, in your favorite mug, and with that full, warm espresso base you use for a delicious cappuccino with frothed milk. This way, you don't change your habits: you press the same button and maintain your moment of enjoyment, without having to calculate.

Why rooibos-espresso can be so great during this phase:

• Zero caffeine: Because rooibos is naturally 100% caffeine-free, you don't have to do any complicated math. The Netherlands Nutrition Centre explicitly mentions rooibos as a safe choice with no maximum limit.
• Gentle on iron absorption: Polyphenol-rich drinks can inhibit the absorption of plant-based iron. Research has shown that black tea can reduce iron absorption from a meal by 79 to 94 percent! (Hurrell, Reddy & Cook, British Journal of Nutrition, 1999). Rooibos contains significantly fewer tannins than black or green tea (and matcha), which is good for iron absorption; a nice bonus during your pregnancy.
• Also for the evening: Without caffeine, you can just as easily enjoy a cup in the evening before bedtime.
• No new equipment needed: The capsules work immediately in your Nespresso® machine. You use the ground version in your espresso machine, moka pot, or French press.

How to start:

Rooipresso® Capsules — €5.95 · for your Nespresso® machine

Rooipresso® Ground — €10.95 · for espresso machine, moka pot, or French press

Free shipping from €50 (Belgium €65). Delivery in 2–5 working days.

What can you expect from the taste?

To be honest: rooibos does not taste like a traditional cup of coffee or cappuccino. Where coffee is often bitter or acidic and has a roasted flavor, rooibos is naturally soft, slightly sweet, and rich in flavor.

What it *does* offer is a rich, caffeine-free espresso base with a nice crema layer that you can drink unlimitedly. We recommend drinking it as a cappuccino or latte (like they do in Cape Town) with a creamy layer of (frothed) milk. It is not a complicated health elixir or medical supplement, just a pure, delicious, and worry-free moment of indulgence for yourself.

What else can you drink unlimitedly?

Herbal and fruit teas are naturally caffeine-free. The Nutrition Centre lists rooibos, chamomile, ginger, mint, and fruit tea as safe choices.

Regarding other herbs, keep a few exceptions in mind:

• Matcha and green tea: Contain caffeine and count towards your daily budget.
• Fennel, anise, and cinnamon: Best avoided during pregnancy due to naturally occurring plant compounds.
• Star anise and liquorice tea (licorice root): Maximum 1 to 1.5 cups per day due to their effect on blood pressure.

Rooibos is on the safe list, with no restriction on quantity.

How to cut back without a headache

Going from four to two cups (or fewer) requires a smart approach. It is better to cut back gradually rather than all at once. This way, you prevent withdrawal symptoms like headaches or fatigue.

What works:

1. Cut back slowly: Eliminate one cup of coffee every three to four days.
2. Replace the ritual: At the same time, brew a caffeine-free option in the same cup.
3. Start smart: Begin by cutting out the cup you miss the least (often the one in the afternoon).
4. Keep your favorite: One or two cups of coffee a day fit perfectly within the 200 mg limit.

The complete schedule is here: Reducing caffeine during your pregnancy: a two-week weaning schedule →

And after the birth?

The 200 mg per day guideline continues to apply during the breastfeeding period. Caffeine ends up in breast milk in small amounts (estimated at 7 to 10% of your dose, according to the LactMed database). With too high an intake, a baby can become restless or have trouble sleeping, partly because newborns still break down caffeine slowly.

Since this period often lasts longer than nine months, that is all the more reason to find an alternative you truly enjoy.

More on that: Caffeine and breastfeeding: how much is allowed? →

Frequently asked questions

Can I have one cup of coffee a day if I am pregnant?

Yes, in most cases you can, but it depends heavily on the type of coffee and the preparation. A standard cup of filter coffee of 125 ml contains an average of 60 mg of caffeine, well within the 200 mg limit. However, if you drink coffee outside the home (such as a latte or flat white with a double shot of espresso) or use a large mug at home, one cup can quickly contain 100 to 140 mg of caffeine. So look not only at the number of cups but especially at the type of preparation.

Is rooibos safe during pregnancy?

Yes. The Nutrition Centre explicitly names rooibos as a herbal tea that you can safely drink during pregnancy, with no maximum number of cups per day. Rooibos is naturally caffeine-free.

How much caffeine is in rooibos-espresso?

Zero. Rooibos is naturally caffeine-free. Decaf coffee contains about 3 mg per cup; rooibos-espresso zero.

Do I need a special machine for Rooipresso®?

No. The capsules fit directly into your Nespresso® original machine. You use the ground version in the portafilter of an espresso machine, moka pot, or French press.

Does rooibos-espresso taste like coffee?

No. Rooibos is softer, slightly sweet, and has a warm, woody flavor. You only use it in exactly the same way: as the perfect, rich base for your daily moment of indulgence. Add frothed milk to it and you have a fantastic caffeine-free cappuccino.

I drank four cups of coffee a day before I knew I was pregnant. Is that bad?

Probably not, but feel free to discuss it with your midwife. The guidelines were drawn up as a precaution for long-term intake. The WHO focuses specifically on women with a structurally high intake of more than 300 mg per day. From now on, slowly switch to 200 mg or less.

Can I have green tea or matcha during pregnancy?

Yes, but keep the caffeine limit of 200 mg per day in mind. Green tea contains an average of 20 mg and matcha 35–70 mg (sometimes even more) of caffeine per cup. Also, be aware that tannins in tea can reduce the absorption of plant-based iron.

Which herbal teas should I avoid?

Fennel, anise, and cinnamon tea are discouraged by the Nutrition Centre. Star anise and liquorice tea should preferably be limited to a maximum of 1 to 1.5 cups per day.

Your coffee moment back, without caffeine

Rooipresso® is 100% pure rooibos-espresso from the South African Cederberg. No caffeine, no additives, just the lovely ritual and your familiar moment.

And the impact reaches further: a portion of every purchase goes to the Rooi Roots Fund, with which we support projects related to nature, local communities, and education for children in South Africa. Good from the ground up.

Order Rooipresso® Capsules · for your Nespresso® machine →

Order Rooipresso® Ground · for espresso machine, moka pot, or French press →

Free shipping from €50 (Belgium €65) · Delivery in 2–5 working days · Unopened packaging returnable within 14 days.

Sources

1. Netherlands Nutrition Centre. How much coffee and tea can you drink when you are pregnant or breastfeeding? — voedingscentrum.nl
2. Netherlands Nutrition Centre. Rooibos tea — can I eat/drink this if I am pregnant? — voedingscentrum.nl
3. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the safety of caffeine. EFSA Journal, 2015;13(5):4102. — efsa.europa.eu
4. World Health Organization. Restricting caffeine intake during pregnancy (eLENA). — who.int
5. NHS. Foods to avoid in pregnancy. — nhs.uk
6. American College of Obstetricians and Gynecologists. Committee Opinion No. 462: Moderate Caffeine Consumption During Pregnancy. 2010, reaffirmed 2023. — acog.org
7. Speer KE, Marnewick JL, Davies SEH, et al. The Effect of Rooibos Tea (Aspalathus linearis) Consumption on Human Health Outcomes: A Systematic Literature Review. Beverages, 2024;10(4):113. — mdpi.com
8. Hurrell RF, Reddy M, Cook JD. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. British Journal of Nutrition, 1999;81(4):289–295. — cambridge.org
9. Drugs and Lactation Database (LactMed). Caffeine. National Institute of Child Health and Human Development. — ncbi.nlm.nih.gov

Last updated: August 2026

This article has been carefully compiled based on public guidelines and scientific publications. It serves as general information and does not constitute medical advice. For specific questions, always consult your midwife, general practitioner, or gynecologist.