Caffeinated beverages are no longer just a morning ritual. But are you truly aware of the caffeine quantity you consume when you enjoy coffee, tea, sodas, or energy drinks?
Health experts suggest that consuming up to 400 milligrams (mg) of caffeine daily is generally safe for most healthy adults. However, if you experience symptoms like headaches, restlessness, or nervousness after caffeine intake, it might be time to reassess your personal caffeine limit.
Furthermore, individuals who are pregnant, trying to conceive, or breastfeeding should consult their healthcare providers about limiting caffeine consumption.
Refer to the following charts for an overview of caffeine levels in popular drinks. Drink sizes are provided in fluid ounces (oz.) and milliliters (mL), while caffeine content is in milligrams (mg).
It’s important to remember that the caffeine content in a cup of coffee or tea can fluctuate. Factors such as the coffee bean type, processing method, and brewing duration significantly influence caffeine levels. Moreover, caffeine is present in various unexpected products and foods, including certain medications and processed foods, meaning your daily intake might be higher than you realize.
Also, be mindful that some products, particularly energy drinks, may contain additional stimulants that can amplify caffeine’s effects.
Use the following figures as a general guideline.
| Coffee drinks | Size in oz. (mL) | Caffeine (mg) |
|---|---|---|
| Brewed | 8 (237) | 96 |
| Brewed, decaf | 8 (237) | 1 |
| Espresso | 1 (30) | 63 |
| Espresso, decaf | 1 (30) | 1 |
| Instant | 8 (237) | 62 |
| Instant, decaf | 8 (237) | 2 |
| Teas | Size in oz. (mL) | Caffeine (mg) |
|---|---|---|
| Brewed black | 8 (237) | 48 |
| Brewed black, decaf | 8 (237) | 2 |
| Brewed green | 8 (237) | 29 |
| Ready-to-drink, black bottled | 8 (237) | 26 |
| Sodas | Size in oz. (mL) | Caffeine (mg) |
|---|---|---|
| Citrus (most brands) | 8 (237) | 0 |
| Citrus (brands with caffeine) | 8 (237) | 36 |
| Cola | 8 (237) | 33 |
| Root beer (most brands) | 8 (237) | 0 |
| Energy drinks | Size in oz. (mL) | Caffeine (mg) |
|---|---|---|
| Energy drink | 8 (237) | 79 |
| Energy shot | 2 (60) | 200 |
Staying informed about the caffeine content in your beverages, especially coffee, is crucial for managing your daily intake. By being mindful of these levels, you can make informed choices that align with your health and lifestyle.
References:
- Spilling the beans: How much caffeine is too much. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much. Accessed Oct. 28, 2024.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed Oct. 28, 2024.
- Bordeaux B. Benefits and risks of caffeine and caffeinated beverages. https://www.uptodate.com/contents/search. Accessed Oct. 28, 2024.
- Antonio J, et al. Common questions and misconceptions about caffeine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2024; doi:10.1080/15502783.2024.2323919.
- Food and nutrient database for dietary studies for food: At a glance. USDA Agricultural Research Service. https://www.ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/food-surveys-research-group/docs/fndds-download-databases/. Accessed Oct. 29, 2024.
- 5-hour Energy caffeine facts. 5-Hour Energy. https://5hourenergy.com/blogs/news/5-hour-energy-caffeine-facts. Accessed Oct. 29, 2024.
- Zeratsky KA (expert opinion). Mayo Clinic. Nov. 4, 2024.
