Coffee during pregnancy - can I still have it?
Coffee in Pregnancy - a question that concerns many expectant mothers. The second line on the pregnancy test changes everything - suddenly, you start thinking about things that were completely taken for granted before. For example, about the beloved morning cup of coffee.
In this article, we'll take a look at what science says about how much caffeine is safe during pregnancy – and what alternatives there are for anyone who wants to play it safe.
Coffee and Pregnancy – How Does Caffeine Affect the Body?
Coffee and pregnancy – do they go hand in hand? For many, coffee is that little energy boost in the morning, the saviour during an afternoon slump, and a loyal companion through tired days. But as soon as a baby is on the way, many mums-to-be ask themselves: "What actually happens in my body when I drink coffee now – and how does it affect my baby?"
After about 15 to 30 minutes, caffeine enters the bloodstream via the gastrointestinal tract and takes effect. It blocks the so-called adenosine receptors – these are the little "sleep-makers" that usually make us feel tired. When this mechanism is interrupted, we feel more awake, more focused, and often even in a slightly better mood.
During pregnancy, however, the body operates at a different pace. The liver, which normally breaks down caffeine, works more slowly due to hormonal changes. This means that caffeine stays in the blood longer – and also longer in your baby's system. Because caffeine can easily cross the placental barrier. The unborn baby therefore also absorbs caffeine, but cannot break it down as well, as the necessary enzymes in the foetal liver are only fully active later on.
The further along the pregnancy, the longer caffeine remains in the system – and the more important it is to be mindful of its consumption. But this doesn't mean you have to completely give up your beloved cup of coffee. The key is moderation.
What Does Science Say About Pregnancy and Coffee? – Recommendations from WHO, DGE, EFSA & Co.
When it comes to coffee during pregnancy, it's worth looking at the official recommendations. Because although opinions in everyday life often differ, experts are remarkably united on how to manage caffeine.
The World Health Organization (WHO), the German Nutrition Society (DGE), and also the European Food Safety Authority (EFSA) recommend that expectant mothers limit their daily caffeine intake to a maximum of 200 to 300 milligrams per day. For orientation: This corresponds to approximately one to two cups of filter coffee – depending on preparation and coffee strength.
Important note: It's not just about coffee. Black tea, green tea, cola, energy drinks, cocoa and even some chocolate varieties also contain caffeine – albeit in significantly smaller amounts. So, if you consume small amounts of various caffeinated foods several times a day, you can quickly reach the recommended upper limit.
Studies suggest that moderate consumption of caffeine during pregnancy does not pose an increased risk to the child. However, excessive consumption can be associated with an increased risk of miscarriages, low birth weight or growth delays in the baby. Therefore, the rule is: enjoy consciously rather than consume thoughtlessly.
How Much Coffee is Safe During Pregnancy?
First, the good news: you don't have to completely forgo coffee during pregnancy, even with a baby bump. Most experts agree that a moderate amount of caffeine during pregnancy is considered safe.
The official recommendation is: no more than 200 milligrams of caffeine per day – which is considered safe for pregnant women by WHO, DGE, and EFSA. What does this mean in practice?
For better orientation, here are typical caffeine amounts for the most popular coffee specialities per serving:
| Coffee Drink | Standard Volume in ml | Caffeine Content (Average) |
| Filter Coffee | 200 ml | approx. 90-120 mg |
| Espresso | 25-30 ml | approx. 60-70 mg |
| Cappuccino | 150 ml (with milk) | approx. 60-80 mg (due to espresso base) |
| Latte Macchiato | 250 ml | approx. 80-100 mg |
| Café Latte | 250 ml | approx. 80-100 mg |
| Instant Coffee | 200 ml | approx. 60-80 mg |
| Cold Brew | 200-250 ml | approx. 100-150 mg (depending on preparation) |
Of course, the exact amount always depends on the preparation method, the bean variety, and individual sensitivity. If you prefer your coffee strong or often reach for an energy drink or green tea in between, it quickly adds up.
A tip: If you want to play it safe, it helps to consciously monitor or even write down your own caffeine consumption throughout the day. This alone often brings more clarity – and a better feeling.
Coffee in Early Pregnancy – What's Important Now
Especially in the first weeks of pregnancy, uncertainty is often particularly great. Many women only find out they are pregnant after several days or weeks – and then wonder: Was my daily coffee in early pregnancy a risk? In this sensitive phase, important structures develop in the embryo – so it makes sense to keep an eye on caffeine consumption early on.
Studies show: You don't have to give up your coffee even in early pregnancy, as long as the recommended maximum amount of 200mg of caffeine per day is not exceeded. As you can see in the table above, this corresponds to approximately one to two cups of filter coffee – depending on preparation and bean variety.
If you have already been drinking coffee regularly, there's no need to worry. Much more important is to enjoy it more consciously from now on: for example, with low-caffeine Arabica varieties, decaffeinated coffee or natural alternatives like LuKa Lupin Coffee or a Golden Milk.
Hidden Caffeine in Pregnancy – Not Just Coffee Counts
Coffee is the best-known source of caffeine – but by no means the only one. Other foods and drinks often contain surprisingly high amounts of caffeine. And especially during pregnancy, this can quickly add up – particularly when you're not even consciously aware of it.
Did you know how much caffeine is also found in other foods and drinks? Here are a few examples:
- Dark chocolate (100 g) → approx. 30 mg caffeine
- Black tea (200 ml) → approx. 40-60 mg caffeine
- Green tea (200 ml) → approx. 30 mg caffeine
- Cola (250 ml glass) → approx. 25 mg caffeine
- Mate (depending on preparation) → 20-100 mg caffeine
- Energy drinks (250 ml can) → approx. 80 mg caffeine
- Cocoa-containing drink powders (1 cup) → approx. 5-20 mg caffeine, depending on the product
It's therefore worth keeping an eye on these "hidden" sources of caffeine. Because it's the sum that counts – and many small portions can quickly add up to 200 milligrams over the course of the day. The difficulty: the amount of caffeine is not always indicated on packaging – especially for food. So, when in doubt, it's worth checking again or consciously opting for caffeine-free alternatives.
Especially during pregnancy, this means: don't just pay attention to your beloved morning cup of coffee, but keep an eye on your total daily consumption. Because often the actual caffeine intake isn't from one large serving – but from many small ones spread throughout the day.
Theine and Caffeine – Is There a Difference Between Tea and Coffee in Pregnancy?
The term theine was formerly used to distinguish the caffeine in tea from the caffeine in coffee – although chemically it is the same active ingredient. Today we know: caffeine is caffeine, regardless of whether it comes from coffee, tea or mate.
The difference lies more in the effect:
- Caffeine in coffee often works faster and for a shorter duration, because it is absorbed quickly.
- Caffeine in tea (theine) is often milder and longer-lasting, as it is bound to tannins and therefore released more slowly.
For pregnant women, however, this makes little difference: the amount of caffeine counts – no matter the source.
Caffeine-Free Alternatives to Coffee in Pregnancy
Do you want to cut down on caffeine but not on enjoyment? No problem – there are many delicious alternatives that give you the feeling of a coffee break without loading up your caffeine account.
Sometimes it's not just the caffeine we miss, but the ritual. The calm of the morning, the warm cup in hand, the aroma. And you can consciously indulge in exactly that with a caffeine-free alternative – without any bad feelings.
Decaffeinated Coffee
Decaffeinated coffee is the classic among alternatives. Thanks to modern processes, it now tastes amazingly full-bodied – almost like "real" coffee. The caffeine content is usually below 5 milligrams per cup, making it well-suited for pregnant women.
In our roastery, you'll find two particularly popular varieties: the decaffeinated Colombia coffee, which impresses with its mild, balanced flavour profile – and the Zwiesler Goldböhnchen decaffeinated, a particularly harmonious house blend with a rounded spice and fine sweetness. Both coffees are gently decaffeinated and roasted with great care – for anyone who doesn't want to miss out on real coffee enjoyment during pregnancy.
Grain Coffee
Grain coffees are also a popular choice: whether made from barley, rye, spelt or chicory, they taste pleasantly mild to nutty, caramel-like and are completely caffeine-free. Lupin coffee is particularly noteworthy here, as it is not only well-tolerated but also rich in nutrients.
Our personal tip: LuKa - 100% Lupin Coffee, regionally produced, aromatically roasted and ideal for those who want to enjoy consciously. The native lupin not only brings a pleasantly mild-nutty aroma, but is also naturally caffeine-free, alkaline and rich in plant-based protein. LuKa is therefore not only a tasty alternative to coffee, but also a small contribution to a balanced diet – perfect for pregnancy and beyond.
Golden Milk
The Golden Milk, also known as Turmeric Latte, is also a wonderful alternative for anyone who wants to enjoy consciously during pregnancy. This Ayurvedic-inspired drink is prepared from warm (plant-based) milk, turmeric, a little ginger, cinnamon and, if desired, a dash of honey.
The effect of turmeric is particularly noteworthy: it is considered to be anti-inflammatory, metabolism-stimulating and can have a soothing effect on inner restlessness or fatigue – all without caffeine. With its pleasantly spicy taste and gentle warmth, Golden Milk is ideal for quiet evenings, small breaks or simply when you want to do something good for your body. Tip: For better absorption of the valuable ingredients, simply add a pinch of black pepper to the cup. This makes your Golden Milk not only more aromatic, but also even more effective – for enjoyable moments with an impact.
Low-Caffeine Coffee in Pregnancy: These Varieties Are Particularly Suitable
Many pregnant women don't want to give up coffee entirely – and there's no need to. For those who are mindful of their caffeine intake, low-caffeine coffee offers a good everyday solution. Some Arabica varieties are naturally lower in caffeine than others, making them particularly well-suited for coffee enjoyment during pregnancy.
High-quality beans from South American coffee-growing regions such as Brazil, Costa Rica or the Dominican Republic are particularly recommended. These coffees are not only pleasantly mild and balanced in flavour, but often also have a lower caffeine content than strong varieties from Africa or Asia.
A real highlight is the Australian Coffee from our roastery – it contains only about 0.6% caffeine, making it one of the naturally lowest-caffeine coffees worldwide. This allows for a cup of real coffee to be enjoyed even during pregnancy or breastfeeding – with a good feeling and full aroma.
How Much Caffeine is Actually in Coffee?
The caffeine content varies significantly depending on the variety and origin. Arabica beans generally contain less caffeine than Robusta beans – but there are also differences within Arabicas:
- South American Arabica coffee (e.g., Brazil, Colombia):
particularly mild, with only 0.6–0.8% caffeine - Australian Arabica coffee (e.g., our Australian coffee):
exceptionally low in caffeine – with only approx. 0.6% caffeine, it is one of the naturally lowest-caffeine Arabicas worldwide. Perfect for anyone seeking genuine coffee flavour with minimal caffeine. - African Arabica (e.g., Ethiopia, Kenya):
stronger, with approx. 1.0–1.4% caffeine - Asian Arabica (e.g., India, Papua New Guinea, Sumatra):
balanced, with about 1.0–1.2% caffeine - Robusta coffee (e.g., Vietnam, India, Indonesia):
significantly higher caffeine content, usually 2.0–2.7% caffeine
If you're looking for low-caffeine coffee, then mild Arabica varieties – especially from South America and particularly from Australia – are just right. Ideal for pregnancy, breastfeeding, or simply conscious moments of enjoyment in everyday life.
Example Calculation: How much caffeine is in a cup of Australian coffee?
Australian Arabica coffee naturally contains only about 0.6% caffeine. This means: 1 gram of coffee powder contains around 6 milligrams of caffeine.
For a cup of filter coffee (200ml), an average of about 7–8g of coffee powder is used.
8g × 6mg = 48mg caffeine per cup
For comparison: A normal cup of filter coffee made from conventional Arabica beans often contains 90–120mg of caffeine – more than twice as much.
Conclusion: A cup of Australian coffee, at normal dosage, provides only around 45–50mg of caffeine – making it a particularly gentle choice for pregnant or breastfeeding women, or anyone wanting to consciously reduce their caffeine intake.
What Does the Caffeine Content in Coffee Actually Depend On?
The caffeine content in a cup of coffee is not a fixed value – it depends on various factors: from the bean variety to the roast and the brewing method. Even with the same coffee variety, the caffeine content can differ significantly depending on the preparation.
The following overview shows you which aspects play a role – and why it's worth taking a closer look if you want to enjoy consciously during pregnancy or breastfeeding:
| Factor | Influence on Caffeine Content |
| Bean Variety | Robusta: high caffeine (approx. 2–2.7%)
Arabica: lower caffeine (approx. 0.6–1.4%) |
| Growing Altitude | Higher altitude = less caffeine (e.g., South American highland coffees) |
| Roast Level | Dark roast = less caffeine per volume, but same amount per gram |
| Brewing Method | Filter coffee extracts more caffeine than espresso
Cold Brew & French Press usually very strong |
| Grind Size & Steep Time | Finely ground + long steep time = higher caffeine extraction |
| Dosage | The more coffee powder per cup, the higher the caffeine content |
If you're watching your caffeine intake during pregnancy or breastfeeding, it's worth considering not just the bean, but also the preparation. This way, you can enjoy your coffee consciously – with a good feeling.
Which Teas Are Particularly Beneficial During Pregnancy?
Besides caffeine-free coffee alternatives, certain tea varieties are also wonderful companions for pregnant women throughout their pregnancy. Many of them are not only soothing, but also specifically support you in individual phases – whether it's for morning sickness, inner restlessness, or during the birth preparation period.
Tea for pregnant women should be chosen carefully – because while some herbs relax or soothe the stomach, others are only advisable in certain weeks of pregnancy. It's all the more important to opt for proven, mild varieties that are good for body and soul and at the same time well-tolerated.
- Chamomile tea has a calming, anti-inflammatory effect and can help with stomach discomfort.
- Peppermint tea alleviates nausea and bloating – but should not be drunk continuously in large quantities.
- Rosehip tea is rich in Vitamin C, strengthens the immune system and has a pleasantly fruity taste.
- Rooibos tea is caffeine-free, rich in minerals, and particularly mild – ideal for daily enjoyment.
- Raspberry leaf and Lady's Mantle tea are considered to prepare for birth, but should only be consumed from the 34th week of pregnancy and only in consultation with your midwife or doctor.
Not all teas are safe during pregnancy. Some herbs such as sage, thyme, mugwort or wormwood can induce labour and should only be consumed in consultation with a midwife or doctor. Caution is also advised with green and black tea due to their caffeine content. When in doubt, ask your doctor, pharmacist or midwife.
And What About Coffee During Breastfeeding?
Even after birth, the topic of coffee and caffeine remains relevant – especially during breastfeeding. Many mothers wonder if coffee is allowed again or if the baby will consume it through breast milk. The good news: coffee is also allowed in moderation during breastfeeding.
While small amounts of caffeine do pass into breast milk – it's significantly less than many think. Professional organisations like the EFSA or La Leche League consider up to 200-300 mg of caffeine per day to be safe even during breastfeeding. Moderate consumption – i.e., one to two cups daily – is therefore considered perfectly acceptable.
It's important to spread caffeine consumption throughout the day and ideally enjoy coffee immediately after breastfeeding – this allows enough time for the caffeine level in the blood to drop again. This way, the caffeine content in breast milk for the next feeding is usually significantly reduced, and the baby only absorbs minimal amounts. This also helps to avoid possible restlessness or sleep problems – without you having to completely give up your coffee.
Some babies are simply more sensitive: If you notice your baby reacting sensitively, for example with restlessness or difficulty falling asleep, try a delicious caffeine-free option: LuKa Lupin Coffee, a decaffeinated favourite coffee or a Golden Milk provide moments of enjoyment where you can simply relax.
Coffee in Pregnancy – Conscious Enjoyment is Permitted
You don't have to give up everything just because you're pregnant – not even your beloved cup of coffee. The important thing is to consciously keep an eye on your caffeine consumption and adhere to the recommended maximum of 200 milligrams per day. Whether it's classic coffee, caffeine-free varieties, or natural alternatives like LuKa Lupin Coffee or a Golden Milk – what makes you feel good and doesn't harm your baby is allowed.
Even during breastfeeding, coffee in moderation is not a problem. Those who are sensitive or feel unsure can find a relaxed solution in decaffeinated specialities or gentle herbal and grain drinks.
Listen to your gut feeling, get well-informed – and treat yourself to your small moments of indulgence with a smile. You're doing great.