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.
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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.
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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 |
12 oz | 168-246 mg (or more) | |
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?
If you drink too much caffeine, you may experience some negative physical and mental effects. Having too much caffeine can lead to:
Increased heart rate
Restlessness
Headaches
Dizziness
Increased urination
Muscle twitches
Increase in blood pressure
Stomach discomfort
If you experience any of these effects, you may want to cut back on how much caffeine you’re drinking.
Are energy drinks bad for you? Energy drinks pack a lot of caffeine. Are they safe to drink? Learn more about their health effects and risks.
Is green tea healthy? Green tea is low in caffeine and may have some health benefits, too.
How late can you have coffee? Read about how long caffeine stays in your system and whether it’s keeping you awake.
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
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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
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.
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.
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.
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References
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