Wondering if you can drink matcha while pregnant?
This guide breaks down the facts about caffeine in matcha, its potential benefits, and what expecting mothers should keep in mind — so you can enjoy your cup with peace of mind.
Understanding Caffeine in Matcha
Yes, matcha contains caffeine — and more than you might think.
Unlike steeped green tea, matcha is made from whole tea leaves ground into a fine powder. This means you’re consuming the entire leaf, and along with it, all the caffeine. A typical serving (1 gram of matcha) contains about 35 mg of caffeine. That’s less than a cup of coffee, but still something to monitor, especially if you consume multiple servings a day.
Many expecting mothers switch from coffee to matcha assuming it’s caffeine-free — but it’s not. It’s important to count matcha toward your total daily caffeine intake.
How Much Matcha Can You Have While Pregnant?
According to most health guidelines, pregnant individuals should limit their daily caffeine intake to 200–300 mg. With that in mind, 1–2 servings of matcha per day (roughly 35–70 mg of caffeine) is generally considered safe for most people.
However, always consult your doctor or midwife. Every pregnancy is different, and your personal caffeine tolerance, diet, and medical history may affect what's safe for you.
Matcha and Caffeine: Know the Numbers
Yes, matcha contains caffeine — though less than coffee.
| Beverage | Typical Caffeine per Serving |
|---|---|
| Matcha (1g / ~1 tsp) | ~35 mg |
| Green Tea (steeped) | ~20 mg |
| Coffee (8 oz) | ~95 mg |
| Black Tea | ~45 mg |
Health authorities often recommend that pregnant individuals limit their caffeine intake to under 200 mg per day.
This means you can safely enjoy 1–2 servings of matcha per day — but it's important to factor in other sources of caffeine as well (e.g., chocolate, soda, other teas).
Potential Benefits of Matcha During Pregnancy
When consumed in moderation, matcha may offer gentle benefits, including:
- Sustained energy without caffeine spikes
- Calming effects from L-theanine, an amino acid
- Antioxidants like EGCG, which support cellular health
These properties can be appealing during pregnancy, especially for those experiencing fatigue and mood shifts. But remember: the benefits are best realized in balance, not excess.
Risks and Things to Consider
While moderate matcha consumption may be safe, excessive intake could cause:
- Sleep disruption due to caffeine
- Iron absorption interference, particularly with non-heme iron from plant-based foods
- Potential liver strain with extremely high doses of green tea catechins
Also, choose high-quality, pure Japanese matcha with no additives or sugar — and make sure it's been tested for contaminants like heavy metals or pesticides.
Important Considerations for Expecting Mothers
- Caffeine Sensitivity: Some people become more sensitive to caffeine during pregnancy. If matcha makes you feel jittery or affects your sleep, reduce the amount or switch to decaf options.
- Iron Absorption: Catechins in matcha may inhibit iron absorption from food. Consider drinking it between meals, not with them.
- Always consult your healthcare provider if you’re unsure about your daily caffeine limit or have any concerns.
A Good Rule of Thumb
If you’re craving matcha while pregnant:
- Stick to 1–2 servings per day
- Avoid matcha in the late afternoon or evening
- Pair with meals rich in iron if you're plant-based
- Choose ceremonial or high-grade matcha from trusted sources
And most importantly: listen to your body. If matcha makes you feel jittery or disrupts your sleep, scale back.
So, Can You Drink Matcha During Pregnancy?
Yes — in moderation. Matcha can be a calming and nutritious part of your daily ritual, especially when replacing coffee. But always stay mindful of your total caffeine intake, listen to your body, and consult your doctor if needed.
✨ At Shizune Matcha, we believe serenity comes from balance. Whether you're pregnant or not, enjoying matcha with care is part of a peaceful, mindfu
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