Can You Still Enjoy Matcha Green Tea During Pregnancy

Your pregnancy is a time of joy and anticipation, but you’re also carefully considering what you’re putting into your body. Matcha green tea is a beverage that has increasingly gained popularity over the years. With its vibrant color, rich history, and numerous health benefits, it has raised the question among pregnant women: is matcha green tea during pregnancy safe? Let’s discuss what it is and its benefits and risks during pregnancy below!

What Is Matcha Green Tea?

Made from young tea leaves, matcha is a type of green tea that is ground into a fine powder and combined with hot water and sometimes milk. Unlike traditional green tea, where leaves are steeped and discarded, matcha involves consuming the entire leaf in its powdered form. This means you get a concentrated dose of nutrients and antioxidants at the same time. The matcha-making process dates back to ancient Japan, where it was used in tea ceremonies for its calming effects and health benefits.

Matcha Green Tea During Pregnancy: Is It Safe?

The primary concern for women when consuming matcha green tea during pregnancy is monitoring their caffeine intake. And since the whole leaf is consumed when drinking matcha, the caffeine levels are even more potent. So, while a cup of green tea contains approximately 30 mg of caffeine, a cup of matcha can contain between 30 mg and 80 mg, depending on the brand, concentration, and amount of powder used.

The American College of Obstetricians and Gynecologists recommends that pregnant women limit their caffeine intake to 200 mg or less per day.

How Much Matcha Is Safe?

To stay within safe limits, women should consume no more than three cups of matcha green during pregnancy. This ensures that you enjoy the benefits of matcha without exceeding the recommended caffeine intake. As always, be sure to consult with your healthcare provider to tailor this advice to your specific health needs.

Positive Impacts of Matcha Green Tea During Pregnancy

Matcha offers several benefits that can be particularly valuable during pregnancy. The first is its antioxidant properties. Matcha is rich in catechins, a type of antioxidant that helps protect cells from damage and supports your overall health. It also has a calming effect thanks to the L-theanine it contains. This amino acid promotes relaxation and reduces stress, which can be beneficial for expectant mothers.

In addition to being calming and having an abundance of antioxidants, matcha is rich in vitamins and minerals. It possesses a plentiful amount of vitamins, including A, C, E, K, and B-complex, along with minerals such as selenium, chromium, zinc, and magnesium.

Associated Risks

Despite its benefits, matcha also poses some risks for pregnant women, the main one being caffeine. High caffeine intake can lead to increased heart rate and blood pressure, which may affect fetal development in large amounts. Some studies also suggest that the high levels of catechins in green tea might interfere with folate absorption. Folate is a crucial nutrient for preventing neural tube defects, spina bifida, and other birth defects.

Furthermore, the tannins in green tea can inhibit iron absorption from plant-based foods, which can potentially lead to anemia if not monitored.

Minimizing Risks

There are a few things you can do to minimize the associated risks, one of which is limiting your intake. Stick to one cup of matcha per day to control your caffeine consumption. Another is paying attention to when you drink your tea. Avoid drinking matcha around meal times to ensure it doesn’t interfere with iron absorption. Drinking it between meals is ideal. Lastly, eating a balanced diet and taking prenatal vitamins can help compensate for any potential absorption interference.

Delicious Matcha Green Tea Recipe

Looking for a recipe for a delicious cup of matcha? We’ve got you covered with this simple recipe:


  • 1 teaspoon of matcha powder from your preferred brand
  • 2 oz. of hot water (not boiling, about 175 degrees Fahrenheit)
  • 6 oz. of steamed milk (dairy or non-dairy)


  1. Remove any clumps by sifting the matcha powder into a cup.
  2. Add hot water to your matcha powder.
  3. Whisk in a zigzag motion until frothy and blended well.
  4. Heat your milk, and use a milk frother to make it nice and fluffy.
  5. Pour the steamed milk into your cup of mixed matcha and hot water, blending it gently.
  6. Enjoy!

Have Your Pregnancy Nutrition Questions Answered at RMC

Matcha can be a delightful and beneficial part of your diet during pregnancy when consumed in moderation. To ensure your consumption aligns with your individual health needs, consult with a Maternity Care healthcare provider at RMC!