GoodRx Holdings Inc.

09/09/2024 | Press release | Distributed by Public on 09/09/2024 13:06

How Much Caffeine Is in a Cup of Coffee

Key takeaways:

  • One 8 oz cup of brewed coffee can have anywhere from 95 mg to 165 mg of caffeine, depending on brewing time.

  • Caffeine is a stimulant that's naturally found in coffee beans. Although it has benefits, caffeine can impact your health and cause side effects if you consume too much.

  • Different factors can affect the amount of caffeine in coffee, such as the type of coffee bean, the way it's ground, and the amount of water used.

Access savings on related medications

info_outlinedPromotional disclosure
Ilja Enger-Tsizikov/iStock via Getty Images

Many people start the day with a cup of coffee - which naturally contains caffeine. Caffeine is a stimulant that increases the activity of the nervous system and can help boost energy levels. The vast majority of U.S. adults have some form of caffeine every day.

Caffeine is found naturally in coffee beans. But how much caffeine is actually in the coffee you drink, and are you drinking too much? Below, we take a look at the caffeine content of different types of coffee.

How much caffeine is in coffee?

One 8 oz cup of brewed coffee can have anywhere from 95 mg to 165 mg of caffeine. But keep in mind that most portions of coffee are larger than 8 oz. For instance, at Starbucks, the smallest size of brewed coffee - a Tall - is 12 oz. And, if you're making coffee at home, most coffee mugs also start at 12 oz.

EXPERT PICKS: WHAT TO READ NEXT

The amount of caffeine in coffee also depends on what type of coffee you're drinking - such as brewed, cold brew, or espresso.

The chart below lists the caffeine content of different types of coffee.

Item

Size (oz)

Caffeine content (mg)

Brewed coffee

8 oz

95-165 mg

Cold brew

12 oz

168-246 mg (or more)

Keurig K-Cup

8 oz

75-150 mg

Espresso

1 oz

47-67 mg

Latte or mocha

8 oz

63-126 mg

Instant coffee

8 oz

63 mg

Brewed coffee, decaf

8 oz

2-5 mg

What factors affect caffeine content in coffee?

A number of other factors can affect how much caffeine is in your cup of coffee, including:

  • Arabica vs. robusta: There are about 70 different species of coffee, but two dominate the market: arabica and robusta. Robusta beans have roughly twice the caffeine of arabica beans. Arabica are more widely used, but many coffee blends may be a mix of both types.

  • Growing region: The environment affects the caffeine-producing genes in the coffee plant. For instance, arabica beans grown in Brazil have a higher caffeine concentration than those grown in Ethiopia and Kenya.

  • Grind: The finer the grind that's used, the more caffeine your coffee will have. The smaller particle size releases more caffeine into the water. Espresso and coffee made with espresso (like cappuccino and latte) use the most finely ground beans. Drip, pour overs, and French press use a coarser grind.

  • Brewing time: Coffee that's steeped for a longer time, like the drip method and cold brew, tend to have higher levels of caffeine. The extra time allows more caffeine to be extracted.

  • Concentration: More concentrated coffee has higher levels of caffeine. Espresso, which is very concentrated, has more caffeine per ounce than less concentrated coffee like brewed coffee. That's why the serving size of espresso is much smaller.

  • Brand: The amount of caffeine in a drink can vary by brand. For instance, a 16 oz cup of Starbucks Blonde Roast brewed coffee has 360 mg of caffeine while a 14 oz cup of Dunkin' medium roast coffee has 210 mg of caffeine.

What is a healthy amount of caffeine to consume daily?

The FDA considers 400 mg of caffeine a safe amount for healthy adults to consume daily. That's about 2 to 4 cups of coffee a day, depending on the type and size you get.

It's important to note that people react to caffeine differently, depending on how they metabolize it. Some may be more sensitive to the side effects of caffeine than others.

Pregnant people should limit their caffeine intake to less than 200 mg per day. But it's best to speak directly with your OB-GYN about your caffeine intake if you're pregnant.

It's best that children under age 12 avoid caffeine entirely.

When should you worry about your caffeine intake?

01:44
Reviewed by Mera Goodman, MD, FAAP | February 27, 2024

If you drink too much caffeine, you may experience some negative physical and mental effects. Having too much caffeine can lead to:

If you experience any of these effects, you may want to cut back on how much caffeine you're drinking.

What does caffeine do to your body?

When you drink a cup of coffee, you might notice that you feel more energy. Caffeine can make your heart beat faster. In some people, it can make your thoughts race, and maybe your palms sweat. This is because caffeine stimulates your central nervous system, which helps you feel more awake and energized.

Typically, caffeine kicks in within 15 minutes to 2 hours after you've consumed it. Within an hour of drinking coffee, it reaches peak levels in your blood. The effects of caffeine can last for 4 to 6 hours after consumption - or even longer, depending on the person.

Benefits of caffeine

Although it's important to avoid drinking too much coffee, studies suggest that caffeine has some potential health benefits when you consume it in moderation. When you have between 40 mg and 200 mg of caffeine, it can:

  • Increase your energy

  • Improve alertness

  • Enhance your concentration

Also, over the long term, drinking coffee regularly may be linked to:

  • Mildly reduced risk of stroke, dementia, and depression

  • Lower risk of developing Parkinson's disease or a slowed progression of the disease

  • Neuron (nerve cells) protection for people with certain health conditions

Frequently asked questions

Is 200 mg of caffeine a lot?
expand_more

If you consume 200 mg of caffeine, it's not likely to cause any dangerous side effects. It's half the upper daily limit of 400 mg recommended by the FDA. But it may make you jittery or cause other symptoms if you're sensitive to caffeine or not used to drinking coffee.

How much caffeine is in Coke vs. coffee?
expand_more

A 12 oz can of Coke contains 34 mg of caffeine, while a 12 oz can of Diet Coke has 46 mg. Diet Coke has about the same amount of caffeine as a shot of espresso and half of the caffeine of an 8 oz cup of brewed coffee.

Which drinks have the most caffeine in it?
expand_more

It all depends on portion size, but energy drinks and energy shots have high levels of caffeine. A 16 oz energy drink can have up to 318 mg of caffeine. As for coffee, a 12 oz glass of cold brew can have 246 mg of caffeine - or more. But ounce per ounce, espresso has dramatically more caffeine than other types.

The bottom line

Caffeine is considered a safe substance in moderation, but it affects every person differently. Various factors affect the amount of caffeine in your coffee. These include the type of beans, how it's prepared, and your portion size. Very high doses of caffeine can lead to unpleasant side effects that can impact your health. It's helpful to know how much caffeine your coffee has so you can keep track of how it's affecting you.

Why trust our experts?

Sheena P. Patel, MS, RDN, has been practicing as a registered dietitian nutritionist for over 10 years and has a wide variety of experience in the nutrition field.
Edited by:
Laurie Tarkan
Laurie is a seasoned health journalist who wrote regularly for the New York Times for a decade. She got her start in health journalism at Self magazine, and has been a frequent contributor to a host of women's and health magazines and websites.
Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

References

Abalo, R. (2021). Coffee and caffeine consumption for human health. Nutrients.

American Academy of Child and Adolescent Psychiatry. (2020). Caffeine and children.

View All References (12)
expand_more

American College of Obstetricians and Gynecologists. (2023). Moderate caffeine consumption during pregnancy.

Berggren, T., et al. (2018). Nutrition and health info sheet: Caffeine. University of California, Davis.

Center for Science in the Public Interest. (2023). Caffeine chart.

Coffee Research Institute. (n.d.). Arabica and robusta coffee plant.

Institute of Medicine (U.S.) Committee on Military Nutrition Research. (2001). Pharmacology of Caffeine. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. National Academies Press.

Lane, S., et al. (2017). Can cold brew coffee be convenient? A pilot study for caffeine content in cold brew coffee concentrate using high performance liquid chromatography. The Arbutus Review.

MedlinePlus. (2021). Caffeine.

Mendes, G. d. A., et al. (2024). Determination of arabica and robusta species in blends of roasted coffee by mid infrared spectroscopy in association with mixture design. Food Chemistry Advances.

Mitchell, D. C., et al. (2014). Beverage caffeine intakes in the U.S.Food and Chemical Toxicology.

Severini, C., et al. (2017). How much caffeine in coffee cup? Effects of processing operations, extraction methods and variables. The Question of Caffeine. IntechOpen.

U.S. Food and Drug Administration. (2024). Spilling the beans: How much caffeine is too much?

Walter, K. (2022). Caffeine and health. Journal of the American Medical Association.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

Was this page helpful?

thumb_up_outlinedthumb_down_outlined
print_outlinedemail_outlined

Simple Tips to Eat Healthier

Sign up for our GoodRx Diet and Nutrition Newsletter to receive the latest healthy eating advice, recipes, and savings that are most relevant to you.
Email address
Subscribe
I would also like to sign up for a free GoodRx account

By signing up, I agree to GoodRx's Terms and Privacy Policy, and to receive marketing messages from GoodRx.