Matcha counts towards your daily caffeine limit. The European Food Safety Authority (EFSA) considers that during pregnancy and breastfeeding, up to 200 mg of caffeine a day from all sources raises no safety concerns for the baby. A serving of matcha — 2 g of powder — has about 60–70 mg, roughly a third of that amount. Coffee, tea, cola and chocolate all count towards the same limit.
Where the 200 mg limit comes from
Caffeine crosses the placenta, and during pregnancy the body clears it more slowly than usual, so caffeine from the same cup stays in your blood for longer. In its 2015 opinion, EFSA concluded that up to 400 mg of caffeine a day raises no safety concerns for healthy adults — with an explicit exception for pregnant women, whose limit is half that. The same threshold, 200 mg a day, applies while breastfeeding.
EFSA links excessive caffeine in pregnancy to impaired foetal growth. The limit covers the total for the whole day, not a single drink.
How many bowls of matcha is that
Approximate caffeine content of typical servings. The figures for coffee, tea, cola and chocolate are EFSA's; the matcha figure is our own, for a 2 g serving.
- Matcha, 2 g of powder: about 60–70 mg.
- Filter coffee, 200 ml: about 90 mg.
- Espresso, 60 ml: about 80 mg.
- Black tea, 220 ml: about 50 mg.
- Cola, 355 ml can: about 40 mg.
- Dark chocolate, 50 g: about 25 mg.
In practice, a bowl of matcha in the morning and a coffee after lunch already add up to 150–160 mg. Three bowls of matcha alone come to 180–210 mg — the whole limit or more. Milk doesn't change that: a matcha latte made with 2 g of powder has as much caffeine as a bowl made with water, and a latte made with 3 g has about 90–105 mg.
Breastfeeding: watch your baby
Caffeine passes into breast milk. An adult body clears half of a dose in about four hours on average, according to EFSA — but a newborn breaks caffeine down much more slowly, so with regular drinking it can build up in the baby.
If on days with coffee or matcha your baby is noticeably more restless or sleeps worse, cut back on caffeine and talk to your paediatrician or a lactation consultant — including about whether the timing of your drinks matters.
Iron: matcha between meals
Iron needs rise noticeably during pregnancy, and tea polyphenols — including those in matcha — reduce the absorption of non-haem iron, the form found in plants, eggs and most supplements. That's why timing matters.
- Between meals, not with them. A bowl drunk with a lunch of pulses or spinach interferes with absorption the most.
- Don't wash down an iron supplement with tea or coffee. Ask your doctor or pharmacist how far apart to take them — it depends on the product.
Green tea supplements are a different story
A bowl of matcha and a green tea extract capsule are not the same thing. In a 2018 opinion, EFSA linked taking 800 mg of EGCG a day or more in supplements to raised liver enzyme activity. Traditionally brewed tea was not implicated. Matcha, however, is the whole leaf ground to powder, so from the same amount of tea you take in more catechins than from an infusion. During pregnancy and breastfeeding, don't take green tea extract capsules without talking to your doctor.
How to drink matcha sensibly
- Count every bowl. The total also includes caffeine that's easy to forget — from chocolate, cola or tea at a friend's.
- Measure, don't guess. A heaped teaspoon can easily hold 3 g or more. Two scoops of a chashaku come to about 2 g.
- Mind the time. EFSA notes that as little as 100 mg of caffeine close to bedtime may affect sleep duration and patterns in some adults, and in pregnancy caffeine is broken down more slowly. Agree with your doctor how late to drink it.
The limits above come from EFSA's opinion for the general population and apply to an uncomplicated pregnancy. How much caffeine is right for you — especially if you have high blood pressure, anaemia or another condition, or take medication — is something to agree with your doctor, not a tea shop's blog.
Frequently asked questions
Can you drink matcha while pregnant?
According to EFSA, up to 200 mg of caffeine a day from all sources raises no safety concerns for the foetus. A serving of matcha has about 60–70 mg and counts towards that total along with coffee, tea, cola and chocolate. Agree how much caffeine is right for you with the doctor looking after your pregnancy.
How much matcha a day can you drink during pregnancy?
EFSA's limit covers caffeine from all sources, not just matcha: 200 mg a day. Two 2 g servings come to 120–140 mg, three to 180–210 mg — the whole limit or more. Agree the number of bowls with your doctor.
Does caffeine from matcha pass into breast milk?
Yes. According to EFSA, up to 200 mg of caffeine a day while breastfeeding raises no safety concerns for the baby. Agree how much caffeine is right while breastfeeding with your paediatrician or a lactation consultant.
Is matcha better than coffee during pregnancy?
For EFSA's limit, what counts is the amount of caffeine, not where it comes from. A serving of matcha usually has a little less than a cup of filter coffee, but both count towards the same daily total.
Does matcha affect iron absorption?
Tea polyphenols, including those in matcha, reduce the absorption of iron from plant foods and most supplements. That's why it's worth drinking matcha between meals and not washing down an iron supplement with tea. Agree the timing with your doctor, as it depends on the product.
Does a matcha latte have less caffeine than matcha with water?
No. Milk changes the taste and texture, but the caffeine depends only on how much powder you use. A latte made with 3 g of matcha has more caffeine than a bowl made with 2 g, however much milk you add.
