Coffee Alternatives While Pregnant

Cutting caffeine? There are more coffee alternatives than you may think

You’re used to starting the day with a caffeine jolt — but now you’re pregnant. Do you really have to skip your morning mug of energy?

“That warm first sip of the day can be one of your morning’s finest pleasures,” says Minica Long, MD, an obstetrician and gynecologist at Geisinger. “And the good news is that most women can have some caffeine when they’re pregnant — just in moderation.”

Moderate caffeine intake is considered safe during pregnancy, but it can add up quickly from other sources — and not just your morning cup of Joe. That’s why some women choose to reduce or eliminate their morning drink altogether to err on the side of caution.

Thankfully, there are several coffee alternatives that will perk you up — with a boost of nutritional benefits — while keeping your caffeine intake in check. Reducing caffeine doesn’t have to mean giving up your morning ritual — just reimagining it.

How much caffeine is safe while pregnant?

When you’re expecting, the American College of Obstetricians and Gynecologists recommends keeping your caffeine intake to no more than 200 milligrams a day.

“Caffeine is a stimulant that crosses the placenta and increases your baby’s heart rate,” says Dr. Long. “Because your baby’s system is still developing — and your own metabolism slows during pregnancy — caffeine can remain in your bloodstream longer than usual, which can intensify its effects.”

Brewed coffee typically includes up to 140 mg of caffeine per 12-ounce cup, so drinking one cup of coffee each day should be fine during pregnancy. Though the caffeine content varies by bean, roast and brew strength.

But keep in mind that caffeine isn’t limited to coffee. Tea, soda, chocolate and certain medications can contribute to your daily total, so it’s important to keep track of all sources to help you stay within recommended limits.

“Listen to your body and how it (and your baby) is reacting to the caffeine,” says Dr. Long. “Heart palpitations, jitters, anxiousness or trouble sleeping are cues to cut back and check in with your provider.”

Coffee alternatives while pregnant

If you’re looking to cut back on caffeine while pregnant, there are more options than you may think.

Try one of these 7 coffee alternatives while pregnant:

Decaf coffee

The easiest swap for coffee is going decaf. It offers the familiar taste and comfort of coffee, but with much less caffeine. While decaf isn’t completely caffeine-free, the amount is far below regular coffee — about 2 to 15 mg per 8-ounce cup. So if you miss your latte ritual, this can be a satisfying swap that still fits your daily limit.

“If you need to cut caffeine, but are having a hard time going cold turkey, you can start by mixing decaffeinated coffee with regular coffee,” says Dr. Long. “Shift the ratio over time until you’re drinking completely decaf coffee.”

Herbal tea

Herbal teas, made from herbs, flowers or fruits, are naturally caffeine free. They offer that warm, comforting cup with a boost of hydration and nutritional benefits. Just be sure to stick to single-ingredient teas that are considered safe in moderation for moms-to-be, such as:

Ginger tea, which may ease nausea and support digestion
Peppermint tea, which can help digestion and relieve bloating
Rooibos tea, which is high in vitamin C and antioxidants

Be aware, though, that not all herbs are safe during pregnancy.

“Hibiscus and licorice root should be avoided,” says Dr. Long. “Always check with your provider before trying something new.”

Green or black tea

Traditional teas like green and black tea can still fit into your morning routine, but they do contain caffeine. An 8-ounce cup of black tea typically has around 45 mg, while green tea contains about 35 mg. If you choose these options, moderation and portion size are key.

Alternative lattes

If you enjoy a warm, café-style drink, there are several alternatives worth exploring:

Matcha latte. A powdered form of green tea that contains less caffeine than coffee (around 60 mg per 8-ounce serving), but more than standard green tea since you’re consuming the whole leaf (rich in antioxidants). Consider smaller servings or look for caffeine-free blends.
Chai latte. Typically made with black tea, but you can opt for caffeine-free versions that are made with just the spices — like cinnamon, cardamom, ginger and cloves — and steamed with milk or a dairy alternative.
Golden milk latte. A caffeine-free option made with turmeric, milk and warming spices. Also known as a turmeric latte, it’s gaining in popularity for its earthy flavor and anti-inflammatory properties.

Chicory root coffee

Chicory root, when roasted and brewed, produces a rich, coffee-like beverage without caffeine. It’s naturally slightly bitter, making it a satisfying substitute for those who miss the depth of traditional coffee. An added bonus? Chicory is a prebiotic that supports gut health.

Mushroom coffee

Mushroom coffee blends, which combine ground coffee with medicinal mushroom extracts like lion’s mane or chaga, are growing in popularity. They offer a smooth, nutty flavor with added health benefits. Some contain reduced caffeine, while others are caffeine free.

“Data on medicinal mushrooms in pregnancy is limited, though, and products vary widely,” says Dr. Long. “If you’re considering these blends, choose reputable brands, avoid added stimulants and review the ingredient list with your provider first.”

Hot cocoa

If you’re craving something warm and cozy, hot cocoa can be a satisfying (and healthy) coffee alternative. It does contain a small amount of caffeine (about 12 mg per tablespoon of cocoa), but far less than coffee. And cocoa is abundant in nutrients like antioxidants, magnesium and flavonoids. Just be careful of choosing options with loads of added sugar.

Managing caffeine intake while pregnant

Because 1 cup of coffee or some alternatives can account for most of your daily limit, you’ll want to pay attention to other sources of caffeine to truly manage your intake.

Here’s a general guide for how much caffeine might be in some popular food and drink servings:

100 mg in 1 mug of instant coffee
80 mg in 1 energy drink can
45 mg in 1 mug of tea
40 mg in 1 soft drink can
31 mg in chocolate
15 mg in 1 mug of decaf coffee
12 mg in 1 mug of hot chocolate

If you’re unsure about caffeine intake during pregnancy, it’s always best to speak with your doctor. They can tailor guidance based on your health history, and help you decide if and how much you can have each day without affecting your baby.

And if you have caffeine sensitivity at any time during your pregnancy, it’s time to find another morning beverage.

Caffeine sensitivity symptoms can include:

Restlessness
Trouble sleeping
Nervousness
Anxiety
Racing heartbeat
Headache

“We all process caffeine differently, and what worked in one trimester may feel different in another,” says Dr. Long. “Your doctor can give you the best advice, so you can safely enjoy your pregnancy journey.”