Is Matcha Safe During Pregnancy? Caffeine Limits & Benefits

Eiri Yokota

Born into an Ashigara tea family, Eiri is the CEO of DripSquare and founder of Matcha Otaku, exporting premium matcha to 40+ countries while educating the world on authentic Japanese tea culture.
ByEiri Yokota

Congratulations on your pregnancy! This exciting time comes with many questions about your diet. You are probably wondering, “Is matcha safe during pregnancy?”

The short answer is yes. You can generally enjoy matcha while pregnant if you watch your caffeine intake.

In this guide, we will explain safe limits, benefits, and risks. We want you to feel confident and relaxed during your tea time.

Is It Safe to Drink Matcha While Pregnant?

For most people, drinking matcha is safe during pregnancy. However, moderation is the key.

Matcha is a type of green tea, but it is unique. You consume the whole leaf powder. This means it has more nutrients than regular steeped tea. It also means the caffeine concentration is higher.

Is Matcha Safe in the First Trimester?

The first trimester is a sensitive time for development. Many doctors suggest limiting caffeine strictly during these first 12 weeks.

You do not necessarily have to quit tea completely. However, you should track your daily intake carefully.

  • Consult your healthcare provider for personal advice.
  • Stick to one small cup if you are unsure.
  • Listen to your body’s reactions.

Matcha vs. Green Tea: What’s the Difference?

Many people confuse matcha with regular green tea bags.

Green Tea: You steep the leaves in hot water and throw them away. You only get some of the nutrients.

Matcha: You whisk the fine powder into water. You drink the entire leaf.

Because of this, one cup of matcha has more antioxidants than a cup of steeped green tea. It also has a stronger flavor and more caffeine.

How Much Matcha Can You Drink Daily?

Knowing “how much” is just as important as knowing “if” you can drink it.

A refreshing image of cold matcha with ice cubes

Understanding the 200mg Caffeine Rule

The American College of Obstetricians and Gynecologists (ACOG) states that pregnant people should limit caffeine to less than 200 mg per day.

This limit includes all sources of caffeine, such as:

  • Coffee
  • Tea
  • Chocolate
  • Soda

Exceeding this limit might increase the risk of low birth weight. Always aim to stay under this number.

(Source: ACOG.org – Caffeine During Pregnancy)

Caffeine Chart: Matcha vs. Coffee

To help you plan your day, here is a simple comparison of caffeine content.

Drink Type

Serving Size

Approx. Caffeine

Coffee (Brewed)

8 oz (240 ml)

95 mg

Matcha (1 tsp powder)

8 oz (240 ml)

70 mg

Green Tea (Bag)

8 oz (240 ml)

30–50 mg

Black Tea

8 oz (240 ml)

45 mg

Note: Caffeine levels can vary by brand and preparation.

You can typically enjoy 1 to 2 cups of matcha per day and stay safe.

Is Starbucks Matcha Safe for Pregnancy?

Many of us love a treat from Starbucks. However, you need to be careful with their matcha drinks.

Watch Out for Sugar and Caffeine Content

The matcha powder used at Starbucks is a pre-mixed blend. It contains a lot of sugar mixed directly with the tea powder.

A “Grande” (16 oz / 470 ml) Matcha Latte can have over 30 grams of sugar. High sugar intake is not ideal during pregnancy. It also contains roughly 80mg of caffeine.

How to Order a Pregnancy-Safe Latte

If you crave a Starbucks matcha, try these tips to make it healthier:

  • Order a Tall (Small): This keeps the caffeine and sugar lower.
  • Skip the Syrup: The powder is already sweet, so ask for no Classic Syrup.
  • Choose Your Milk: Almond or oat milk can be lighter options.

3 Key Benefits of Matcha During Pregnancy

Drinking matcha is not just about avoiding risks. It offers great benefits, too.

 L-Theanine for Stress and Clean Energy

Pregnancy can be tiring and stressful. Matcha contains a unique amino acid called L-Theanine.

L-Theanine promotes relaxation without making you sleepy. Combined with caffeine, it provides a “calm alertness.” This avoids the jittery feeling you might get from coffee.

Other benefits include:

  • High Antioxidants: Helps support your immune system.
  • Fiber: Since you drink the leaf, you get a small boost of fiber.
  • Metabolism Support: It can help maintain healthy energy levels.
Image of matcha powder

Potential Side Effects and Risks to Know

While safe, there are some things to watch out for.

Folic Acid and Iron Absorption Issues

Green tea contains compounds called catechins and tannins. In very high amounts, these might affect how your body absorbs nutrients.

  • Folic Acid: Essential for the baby’s spine development.
  • Iron: Crucial for preventing anemia.

To avoid this, do not drink matcha at the same time as your prenatal vitamins or iron-rich meals. Wait at least one hour after eating to enjoy your tea.

(Source: National Institutes of Health – Green Tea Information)

FAQs About Drinking Tea While Pregnant

Here are answers to common questions we hear from expectant parents.

There is no scientific evidence that green tea or matcha induces labor.

Some herbal teas, like raspberry leaf tea, are discussed for labor preparation. However, matcha is simply a food product. It will not cause early labor when consumed in moderation.

Yes, decaf green tea is a great option if you want to avoid caffeine entirely.

However, check the label. Look for “water process” decaffeination. This method avoids using harsh chemicals to remove the caffeine.

Brands like Bigelow (tea bags) or Arizona (iced tea) are generally safe.

  • Bigelow: Their green tea is standard. Just watch your caffeine count.
  • Arizona: These drinks often contain high amounts of sugar or high-fructose corn syrup.

We recommend drinking pure, organic matcha. This way, you control the sugar and quality.

So, Is It Safe?

So, is matcha safe during pregnancy? Yes, as long as you limit your intake to under 200mg of caffeine per day.

Matcha can be a wonderful way to relax and get a clean energy boost. Just remember to drink it apart from your meals and vitamins.

Are you ready to enjoy a healthy, pregnancy-safe tea break?

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【Disclaimer】
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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