CAFFEINE

And You

  • SOURCES AND AMOUNTS
  • SAFETY
  • HEALTH

PRESENTED BY THE INTERNATIONAL FOOD INFORMATION COUNCIL.

Learn more about caffeine.

Caffeine is a naturally occurring substance found in the leaves, seeds and/or fruit of more than 60 plants. Research has shown that beverages are the leading dietary source of caffeine—with coffee being a top beverage of choice. This is just the tip of iceberg when it comes to learning about caffeine.

Look below to learn more about caffeine consumption and calculate your daily intake!

What are the effects of caffeine?

According to the FDA, the European Food Safety Authority and Health Canada, moderate caffeine consumption, up to 400 milligrams (mg) daily, is not associated with adverse health effects in the general healthy population of adults.

Research shows that there may also be benefits to caffeine consumption, including:

  • Increased mental alertness
  • Increased memory
  • Improved physical performance

What’s in your drink?

Knowing how much caffeine you are consuming each day from all sources will help ensure you are consuming moderate amounts. Moderate consumption is recommended to avoid common effects of too much caffeine, such as insomnia, headache or increased heart rate. Information about the amount of caffeine in common caffeinated foods and beverages is available from many sources, including manufacturers’ websites.

Look below to learn more and calculate your caffeine intake!

Coffee

There are a few different types of coffee that many of us enjoy. They contain varying amounts of caffeine:

  • Home Brewed (drip method) — 96 mg per 8 fl oz serving
  • Instant Coffee — 62.4 mg per 8 fl oz serving
  • Decaffeinated Coffee — 2.4 mg per 8 fl oz serving
  • Espresso — 63.6 mg per 1 fl oz serving

*Coffee/coffee drinks brewed at specialty stores or coffeehouses often contain higher amounts of caffeine than home-brewed coffee. Check coffeehouse websites or ask the barista when ordering your drink for caffeine content information.

Tea

Tea is another popular beverage—hot or cold, many of us reach for tea instead of coffee. Like coffee, tea can vary in its caffeine amounts:

  • Black Tea — 48 mg per 8 fl oz serving
  • Green Tea — 28.8 mg per 8 fl oz serving
  • Instant Tea — 12 mg per 8 fl oz serving
  • Iced Tea — 22.3 mg per 8 fl oz serving

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Other

There are a wide variety of caffeinated sodas and energy beverages for us to choose from. They come in many different size options and flavors, and also hold varying amounts of caffeine.

  • Cola Soft Drinks — 33.5 mg per 12 fl oz serving
  • Citrus Caffeinated Soft Drinks — 53.25 mg per 12 fl oz serving
  • Energy Drinks — 72–77 mg per 8 fl oz serving
  • Energy Shots — 200 mg per 2 fl oz serving
  • Dark Chocolate — 15.9 mg per oz
  • Milk Chocolate — 5.6 mg per oz

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How much caffeine are you consuming?

Safe amounts of caffeine vary per person.

Calculate your daily caffeine total with our caffeine calculator.

Moderation is the key.

Some people may need to avoid or limit caffeine consumption due to a health condition or individual sensitivity. Certain sensitive groups, such as pregnant women and those with a history of heart conditions or high blood pressure, should talk with their healthcare professional about their caffeine consumption to determine the amount that is best for them.

Whether it’s a latte, soda or energy drink, keep the amount of caffeine per serving in mind when enjoying a caffeinated beverage.

How much caffeine is safe for you?

200 mg per day

Pregnant/Lactating Women

400 mg per day*

Older Adults

400 mg per day

Adults

FDA value not set

Young Adults

The American College of Obstetricians and Gynecologists (ACOG) state that consumption of no more than 200 mg per day is safe for pregnant women.

For healthy older adults, 400 mg/day is not associated with adverse health outcomes. However, some people from this population group may need to limit or avoid caffeine consumption. This could be due to a health condition or individual sensitivity. In any case, sensitive groups should talk with their healthcare professional about their caffeine consumption.

The FDA has cited 400 mg of caffeine per day, about the amount in 4­–5 cups of coffee, as an amount not generally associated with negative effects for healthy adults.

FDA has not set guidelines for the caffeine intake of those under 18 years. Please consult with your healthcare professional to understand how much caffeine could be acceptable.

You should always check with your healthcare professional if you have questions about how much caffeine is right for you.

Now you're "caffeine-smart."

As you can see, caffeinated foods and beverages can be safely consumed by the general healthy population and caffeine is found in various foods and beverages that can be consumed as part of an overall healthful diet.

We hope you enjoyed learning more about caffeine.

Be sure to browse other caffeine-related articles and blog posts on our website to gain more insights!