Common Foods With Hidden Alcohol: Are They Safe For Pregnancy & Breastfeeding?

Reviewed September 2023.

You can likely name a few foods that contain very small amounts of alcohol such as kombucha, yogurt, and even “non-alcoholic” beverages. So how much alcohol do these foods really have in them? And do you need to avoid them during pregnancy or while breastfeeding?

Alcohol, or ethanol, is naturally occurring in many different foods due to fermentation. Fermentation is when yeast, bacteria, and other microorganisms are broken down and alcohol is a byproduct of this reaction. The standing general recommendation is still that there is no safe amount of alcohol during pregnancy. But what does that mean for foods that naturally contain alcohol? Researchers have studied foods that contain some alcohol, often for the exact purpose of ensuring they are safe for people like children and pregnant women.

This particular study tested many different foods for their alcohol content, so we’re going to be breaking down how much alcohol is actually in them, what these levels mean, and what you need to know to stay safe during pregnancy and breastfeeding!

5 foods that contain small amounts of alcohol

Many of the foods in this study have less than 1g of ethanol per 100 grams. To give that some perspective, a "standard" drink (or the equivalent) in the US has 14 grams of pure alcohol. That’s the same as a regular can of beer, a 5oz glass of wine, or a shot of spirits (40 proof). Now, here are some foods that technically contain a bit of alcohol:

1. Very ripe bananas. Bananas make alcohol as it ripens, so if you like to eat them ripe with brown spots, it can contain a very small amount of alcohol. A banana at a very ripe stage contains less than 0.05g of alcohol.

2. Bread. Yeast and other bacteria in baked goods can produce small amounts of alcohol during the fermenting process. Depending on the exact type, they may contain the most alcohol out of all of the foods tested, but generally, wheat and rye breads were found to have little to no alcohol. American-style burger rolls and French-style sweet milk rolls had the most out of all items on the list coming in around 1.2g, while pumpernickel rye bread had the least around 0.03g.

3. Fruit juices. Fruit juices aren’t exactly fermented, but they can produce alcohol during the harvest process when treated with heat. A variety of brands of grape, orange, and apple juice were tested and all contained less than 1 gram of alcohol. Grape averaged the most alcohol content, while orange came in second, and apple often had the least.

4. Yogurt and kefir. Dairy products that are fermented were on the lower end of alcohol content for the tested foods. Both yogurt and kefir only contained about 0.02g of alcohol.

5. Kombucha. This food wasn’t included in the study, but we wanted to mention as it’s become quite the popular drink! Kombucha tea produces a small amount of alcohol during fermentation, but it’s often sold as “non-alcoholic” with only trace amounts of alcohol. This drink can contain more alcohol than other foods on the list of home-brewed (up to 3% alcohol), but non-alcoholic kombucha still generally contains less alcohol than what’s found in a typical serving of alcohol.

*Note: Kombucha contains caffeine, some amount of alcohol, and isn’t always pasteurized (a process that kills harmful bacteria). Research is limited, but it may be best to avoid during pregnancy and breastfeeding due to these reasons.

So should I avoid all foods that have small amounts of alcohol during pregnancy?

Since the formal recommendation is that no amount of alcohol is considered safe during pregnancy, it can feel jarring to find out there are natural amounts of alcohol in foods. However, these levels are so low, that it’s unlikely that eating one ripe banana in a single sitting would cause you or your baby any harm.

It generally takes around an hour or two for your body to metabolize and process a typical serving of alcohol, and many of the foods listed above contain only trace amounts. However, as with anything during pregnancy, it’s always good to be aware of what you’re consuming.

Can these foods get you drunk?

Realistically, it’s very unlikely. It would take quite a lot of these foods in one sitting to get anywhere near the amount of alcohol in one standing serving. So don’t worry, you’re not about to start feeling tipsy or drunk after having a ripe banana.

Are “non-alcoholic” beverages safe for pregnancy?

In the United states, a drink must have less than 0.5% alcohol to be classified as “non-alcoholic”. The CDC states you should restrict any consumption of alcoholic beverages throughout pregnancy, and right now that does include “non-alcoholic” drinks. Alcohol can pass through the blood and placenta, as well as through breastmilk, and since babies don’t metabolize alcohol as quickly as adults, it’s best to limit alcohol from any source as best as possible. The most important thing is to inform yourself of the risks in order to make a choice that is best for you.

The effects of these minimal amounts from naturally occurring foods in pregnant women aren’t exactly clear, but it’s not likely you need to avoid eating things like bananas or yogurt completely during pregnancy, as they also offer so many essential nutrients and benefits! As always, talk to your doctor about what’s best for you and any concerns you have about eating foods that contain trace amount of alcohol during pregnancy.

Do you have any questions about what foods are safe during pregnancy and breastfeeding? Let us know in the comments below and we’ll get back to you!

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