Matcha is safe during pregnancy — but there's an important catch (2025)

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When the lavender matcha latte from Starbucks launched earlier this year, it took the internet by storm. In fact, for many, love for matcha beats out coffee: “As a new mom, the need for caffeine is non-negotiable,” says Sarah Becker, R.D.N., a Connecticut-based registered dietitian. “With a 4-month-old at home, I’ve been reaching for matcha to get me through the day.”

But if you're hooked on the beverage and newly pregnant, you may be wondering if it's okay to continue your matcha habit for the next nine months. Here's what the experts say.

What is matcha?

Matcha is a caffeinated green tea made from the leaves of the Camellia sinensis plant, which is originally native to China. Matcha tea leaves are grown in the shade, then dried and ground into a fine powder.

Matcha powder is typically mixed with water, milk, or both to create a beverage that can be enjoyed hot or cold. Unlike other green teas that are steeped and then removed from your cup, matcha powder gets whisked into your drink and stays there – no tea bag necessary.

Although matcha has been around for centuries, its U.S. popularity has surged recently. Google searches for "matcha" have nearly quadrupled over the last five years, and the buzzy beverage is seen on nearly every java menu – including this latest one from beloved Starbucks.

It’s hard to miss a matcha latte in the wild. The popular beverage has a signature vibrant green color and a distinctly grassy, slightly bitter flavor.

What are the health benefits of matcha?

Matcha is rich in polyphenols, a group of plant compounds that can have antioxidant and anti-inflammatory properties. Epigallocatechin gallate (EGCG), the main polyphenol in green tea, is often highlighted for its potential role in promoting weight management, preventing cardiovascular disease and cancer, and supporting longevity and cognition.

Matcha loyalists also swear by the drink’s L-theanine content. L-theanine is an amino acid that may help soothe stress, though data are mixed. Some matcha lovers find they don't experience jitters or crash a few hours later like they do with coffee.

“Coffee tends to heighten my anxiety, and I have enough of that already,” Becker says. “I personally love how matcha gives me sustained energy but leaves me jitter-free.”

The benefits of matcha don’t stop there. “Matcha also contains vitamins K, A, and C and is lower in acidity [compared to coffee], which may be beneficial for those with reflux,” says Sophie Alfieri, R.D.N., C.L.C., a Brooklyn-based registered dietitian.

Becker adds that matcha has antiviral properties that may support mom’s immune system, as well.

Is matcha safe to drink during pregnancy?

“Matcha is considered safe during pregnancy, however, it’s important to consume caffeine in moderation and take into account other sources of caffeine that may be consumed daily,” says Leena Nathan, M.D., an ob-gyn in Los Angeles.

Consuming excessive amounts of caffeine – be it from coffee, tea, soda, or chocolate – has been linked to a higher risk of complications like miscarriage and low birth weight in some studies (but not others). This is why pregnant women should cap their daily caffeine intake at 200 milligrams to be safe, according to the American College of Obstetricians and Gynecologists (ACOG).

A standard one-teaspoon (or two-gram) serving of matcha is estimated to contain between 40 and 88 mg of caffeine, less than a cup of coffee but roughly twice as much as a cup of traditional green tea.

Matcha is considered safe during pregnancy, however, it’s important to consume caffeine in moderation and take into account other sources of caffeine that may be consumed daily.

- Leena Nathan, M.D., ob-gyn

“I recommend limiting matcha to one to two cups per day, or one to two teaspoons of matcha powder daily,” Alfieri says.

A big thing experts want you to watch out for, though, is the sugar in your beloved beverage. That popular grandé Starbucks matcha latte is made with three pumps of syrup and delivers 25 grams of added sugars, which is the maximum amount of added sugar women should consume per day. Instead, ask for just one pump of syrup or swap the syrup for a natural sweetener like stevia to lower your drink’s added sugar content. Consuming too much added sugar while expecting may heighten the risk of gestational diabetes, preeclampsia, and preterm delivery.

Better yet, make your own matcha at home using unsweetened matcha powder. Alfieri recommends adding a very light drizzle of honey or maple syrup to your mug or blending the green tea powder into a smoothie with fresh fruit for natural sweetness.

Becker’s homemade matcha includes vanilla almond milk, a scoop of collagen for protein, and a dash of cinnamon.

And if it’s accessible to you, look for an organic, ceremonial-grade matcha powder from Japan that undergoes third-party testing for heavy metals and other contaminants. Brands will list this information on their packaging or website.

While matcha can contain heavy metals like lead or arsenic and pesticide residues, this isn’t a huge concern given the daily caffeine limits during pregnancy, according to Dr. Nathan. That is, “the amount of matcha you can consume [when expecting] is not so much that this should make a difference,” Dr. Nathan says.

Even so, is matcha safe to drink while breastfeeding?

Matcha is definitely safe to drink if you're breastfeeding, but you should still be mindful about how much they are consuming while nursing, says Dr. Nathan. A very small amount of caffeine can be passed on to the baby through breast milk.

Drinking caffeine is safe while breastfeeding, adds Dr. Nathan. But too much caffeine can contribute to fussiness and poorer sleep quality for your little ones. However, you’d have to down a ton of matcha – like, 15 cups’ worth – for this to happen.

“The guidelines for total caffeine intake are slightly higher during breastfeeding than pregnancy,” Alfieri says. For nursing moms, the recommended maximum is 300 milligrams of caffeine per day. That means, if you want to enjoy a couple of those delicious matcha lattes, go for it. Cheers to that.