Caffeine in drinks chart
Caffeine depends on bean, roast, grind and brewing time more than on “strength” of taste. Espresso has more per ounce but less per cup. Most health authorities cap adults at 400 mg/day and pregnancy at 200 mg/day.
| Drink | Serving | Caffeine (mg) |
|---|---|---|
| Brewed coffee | 240 ml / 8 oz | 95 (range 70–140) |
| Espresso | 30 ml / 1 shot | 63 (range 47–75) |
| Cold brew | 240 ml / 8 oz | 100–150 |
| Instant coffee | 240 ml / 8 oz | 60 (range 30–90) |
| Decaf coffee | 240 ml / 8 oz | 2–7 (not zero) |
| Black tea | 240 ml / 8 oz | 47 (range 25–90) |
| Green tea | 240 ml / 8 oz | 28 (range 25–45) |
| Matcha (prepared) | 240 ml / 8 oz | 60–80 |
| Energy drink | 250 ml can | 80 |
| Large energy drink | 473 ml / 16 oz | 150–160 |
| Cola | 355 ml / 12 oz can | 34 |
| Diet cola | 355 ml / 12 oz can | 34–46 |
| Hot chocolate | 240 ml / 8 oz | 5–10 |
| Dark chocolate | 40 g bar | 20–30 |
Notes
- Pregnancy: most guidance says ≤200 mg/day (about one 12 oz brewed coffee).
- Half-life is ~5 hours — a 4 pm coffee leaves a quarter of it circulating at midnight.
- Energy drink caffeine is similar to coffee per can, but served cold and fast, making overconsumption easier.
Caffeine is a dose, not a taste
How much caffeine is in a drink depends on the bean or leaf, the roast, the grind, the water temperature and the brewing time — not on how strong the drink tastes. A dark roast can contain slightly less caffeine than a light roast of the same bean, because roasting destroys a small amount, and a bitter espresso shot may carry less total caffeine than a mild-tasting large filter coffee. This is why the chart gives ranges rather than single figures: brewed coffee is typically around 95 mg per 240 ml but can range from about 70 to 140 mg depending on how it was made and how much coffee was used.
Espresso is concentrated, not necessarily stronger
The espresso-versus-coffee question trips up almost everyone. A 30 ml shot contains roughly 63 mg of caffeine, so per ounce espresso is far more concentrated than brewed coffee. But an ounce of espresso is not a serving — a typical single shot is small, while a mug of brewed coffee may be 240 ml or more. Compare totals, not concentrations: one shot (about 63 mg) versus one mug (about 95 mg), and brewed coffee usually wins. A double shot narrows and can exceed the gap, and a large 350 ml brewed coffee can reach 150 mg or more, so the comparison depends entirely on the volumes you actually drink.
Daily limits and how caffeine behaves in the body
Most health authorities set 400 mg per day as a safe ceiling for healthy adults, which is roughly four 240 ml cups of brewed coffee. For pregnancy, the common guidance is 200 mg per day or less — about one 350 ml brewed coffee or two shots of espresso. Caffeine's half-life is around five hours, meaning half of what you drink is still circulating after five hours and a quarter after ten. A 4 pm cup therefore leaves about a quarter of its caffeine in your system at midnight, which is enough to disturb sleep quality for many people even when they fall asleep fine.
Decaf is not zero, and energy drinks hide the dose
Decaffeinated coffee still contains caffeine, usually 2–7 mg per cup depending on the decaffeination process, so a few cups add up — relevant for anyone under medical advice to avoid it entirely. Energy drinks are the bigger trap: a single can can hold 80–160 mg, they are served cold and drunk quickly, and their labels sometimes list caffeine content in small print or not at all. Their caffeine load is similar to coffee per serving, but the speed of consumption and the carbonated, easy-drinking format make overconsumption far easier, especially when several cans are spread across an afternoon.
The caffeine you forget to count
Tea, cola, chocolate and some medications carry caffeine that rarely appears in a coffee-focused count. A cup of black tea is about 47 mg, green tea about 28 mg, and a 355 ml cola about 34 mg — modest individually, but a few cups of tea plus a cola plus a small chocolate bar can add up to a meaningful daily total. Certain painkillers and cold remedies include caffeine deliberately as an adjuvant, and pre-workout supplements can carry 150–300 mg per scoop. If you are tracking your intake for sleep, anxiety or pregnancy, the coffee cup is only part of the picture; the rest hides in drinks and pills you may not think of as caffeinated.
Frequently asked questions
- How much caffeine is in a cup of coffee?
- About 95 mg in a 240 ml brewed cup, though the range is wide (70–140 mg) depending on bean, roast and brewing.
- Does espresso have more caffeine than coffee?
- Per ounce yes (≈63 mg in a 30 ml shot), but a full mug of brewed coffee has more total caffeine than a single shot.
- How much caffeine is safe per day?
- Up to 400 mg for healthy adults (roughly 4 brewed cups), and ≤200 mg per day during pregnancy per most guidance.