What To Eat While Pregnant: Food Guide And Cheat Sheet

As a general rule, expectant mothers can have two small cups of brewed coffee each day. But be aware of other sources of caffeine, like pop and chocolate, and the size of the cup—some mugs hold the equivalent of two cups of coffee. (A Starbucks grande brewed coffee, for example, which holds 16 oz. or 473 mL, is already 330 mg of caffeine—over the daily max.)

Decaf can help satisfy those cravings after you’ve hit your daily limit, and you might want to check out these caffeine alternatives.

• Brewed coffee, 8oz (240mL): 95-200mg
• Brewed decaf coffee, 8oz (240mL): 2-12mg
• Instant coffee, 8oz (240mL): 27-173mg
• Instant decaf coffee, 8oz (240mL): 2-12mg
• Espresso shot, 1oz (30mL): 47-75mg
• Latte or cappuccino, 16oz (480mL): 63-175mg
• Black tea, 8oz (240mL): 14-70mg
• Black decaf tea, 8oz (240mL): 0-12mg
• Green tea, 6oz (180mL): 24-45mg
• Chai tea latte, 16oz (480mL): 100mg
• Iced tea, 12oz (355mL): 5-50mg*
• Root beer, 12oz (355mL): 23mg
• Lemon-lime pop (like Sprite, 7Up): 0mg
• Cola, 12oz (355mL): 35
• Diet Cola, 12oz (355mL): 47mg
• Chocolate bar: 9mg
• Dark-chocolate bar: 31mg
• Coffee ice cream: 50-84mg*

*Depending on the brand

SOURCE: The Mayo Clinic