How Much Caffeine?
January 20, 2022
According to the 2020-2025 Dietary Guidelines for Americans, the average healthy adult can have up to 400 mg of caffeine in a day without harmful effects. "That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two 'energy shot' drinks" (Mayo Clinic, 2020). However, the amount of caffeine in different beverages and foods varies, so it is important to check the nutrition labels. Check out the table below for caffeine amounts in common foods and beverages.
|
Coffees |
Serving Size, oz (mL) | Caffeine, mg |
| Coffee, brewed | 8 (235) | 133 (range: 102 to 200) |
| Coffee, generic instant | 8 (235) | 93 (range: 27 to 173) |
| Coffee, generic decaffeinated | 8 (235) | 5 (range: 3 to 12) |
| Espresso | 1 (30) | 40 (range: 30 to 90) |
| Espresso decaffeinated | 1 (30) | 4 |
| Teas | Serving size, oz (mL) | Caffeine, mg |
| Tea, brewed | 8 (235) | 53 (range: 40 to 120) |
| Arizona Iced Tea, black | 16 (470) | 32 |
| Arizona Iced Tea, green | 16 (470) | 15 |
| Nestea | 12 (355) | 26 |
| Snapple, Just Plain Unsweetened | 16 (470) | 18 |
| Snapple, Kiwi Teawi | 16 (470) | 10 |
| Snapple, Lemon, Peach, or Raspberry | 16 (470) | 42 |
| Starbucks Tazo Chai Tea Latte (Grande) | 16 (470) | 100 |
| Soft drinks | Serving size, oz (mL) | Caffeine, mg |
| FDA official limit for cola and pepper soft drinks | 12 (355) | 71 |
| 7-Up, regular or diet | 12 (355) | 0 |
| Barq's Diet Root Beer | 12 (355) | 0 |
| Barq's Root Beer | 12 (355) | 22 |
| Coke, regular or diet | 12 (355) | 35 to 47 |
| Dr. Pepper, regular or diet | 12 (355) | 42 to 44 |
| Fanta, all flavors | 12 (355) | 0 |
| Fresca, all flavors | 12 (355) | 0 |
| Jolt Cola | 12 (355) | 72 |
| Mellow Yellow | 12 (355) | 53 |
| Mountain Dew, regular or diet | 12 (355) | 54 (20 oz = 90) |
| Mountain Dew MDX, regular or diet | 12 (355) | 71 (20 oz = 118) |
| Mug Root Beer, regular or diet | 12 (355) | 0 |
| Pepsi, regular or diet | 12 (355) | 36 to 38 |
| Sierra Mist, regular or free | 12 (355) | 0 |
| Sprite, regular or diet | 12 (355) | 0 |
| TAB | 12 (355) | 46.5 |
| Energy drinks | Serving size, oz (mL) | Caffeine, mg |
| 5-hour ENERGY | 2 (60) | 215* |
| Amp | 8.4 (250) | 74 |
| Cocaine | 8.4 (250) | 288 |
| Enviga | 12 (355) | 100 |
| Full Throttle | 16 (470) | 144 |
| Glaceau Vitamin Water Energy Citrus | 20 (590) | 50 |
| Monster Energy | 16 (470) | 160 |
| Red Bull | 8.3 (245) | 80 |
| Red Bull Sugarfree | 8.3 (245) | 80 |
| Rip It, all varieties | 8 (235) | 100 |
| Rockstar Energy Drink | 8 (235) | 80 |
| SoBe Adrenaline Rush | 8.3 (245) | 79 |
| SoBe Essential Energy, Berry or Orange | 8 (235) | 48 |
| SoBe No Fear | 8 (235) | 83 |
| Spike Shooter | 8.4 (250) | 300 |
| Tab Energy | 10.5 (310) | 95 |
| Frozen desserts | Serving size, oz (mL) | Caffeine, mg |
| Ben & Jerry's Coffee Ice Cream | 8 (235) | 68 to 84 |
| Häagen-Dazs Coffee Ice Cream or Yogurt | 8 (235) | 58 |
| Starbucks Coffee Ice Cream | 8 (235) | 50 to 60 |
| Chocolates/candies/other | Serving size, various units | Caffeine, mg |
| Hershey's Chocolate Bar | 1.55 oz (45 g) | 9 |
| Hershey's Kisses | 41 g (9 pieces) | 9 |
| Hershey's Special Dark Chocolate Bar | 1.45 oz (41 g) | 31 |
| Hot cocoa | 8 oz (235 mL) | 3 to 13 |
| Powdered caffeine | 1/16 tsp | 200 |
FDA: US Food and Drug Administration; oz: ounce.
* Reported by Consumer Reports.
* Reported by Consumer Reports.
References:
- Harland BF. Caffeine and nutrition. Nutrition 2000; 16:522.
- Juliano LM, Griffiths RR. Caffeine. In: Substance Abuse: A Comprehensive Textbook, Fourth Edition, Lowinson JH, Ruiz P, Millman RB, Langrod JG (Eds), Baltimore: Lippincott Williams, & Wilkins, 2005.
- Center for Science in the Public Interest. Caffeine Content of Food and Drugs.
- Table for UpToDate