Find out just how much of this stimulant is in coffee, tea, soda and energy drinks.
By Mayo Clinic StaffCaffeinated drinks aren’t just for mornings any longer. But do you know how much caffeine you’re getting when you drink coffee, tea, sodas or energy drinks?
Experts say up to 400 milligrams (mg) of caffeine a day may be safe for most adults. But if you get headaches or are restless or nervous after having caffeine, you may want to rethink how much caffeine is right for you.
Also, people who are pregnant, trying to become pregnant or breastfeeding should talk with their healthcare professionals about limiting caffeine.
Check the charts to see how much caffeine is in popular drinks. Drink sizes are in fluid ounces (oz.) and milliliters (mL). Caffeine is in milligrams (mg).
Keep in mind that the caffeine content of a cup of coffee or tea can vary. Factors such as how the product is grown and brewing time affect the caffeine level. Also, caffeine is in many products and foods you might not expect, such as medicines and processed foods. So you might be getting more than you think.
Also keep in mind that some products, such as energy drinks, may have other stimulants. They may increase the effect of caffeine.
Use these numbers as a guide.
| 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 |
Show 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.
Original article: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372