Updated: Nov 21, 2019
When we talk about caffeine, we’re usually talking about coffee. But plenty of other beverages contain caffeine too! Teas contain differing amounts of caffeine, and a lot of sodas - especially cola - have some caffeine in them. Not to mention energy drinks that have caffeine added to them to provide drinkers with an extra kick. Even chocolate has some caffeine in it: for a 1 oz bar of dark chocolate, there is about 12 mg of caffeine.
Caffeine in coffee and tea
Depending on the origin, processing method and brewing method, the amount of caffeine in a typical cup of coffee (8 oz) has between 95 - 165 milligrams of caffeine. An espresso (1 oz) has about half of that. Espresso-based drinks, such as lattes , americanos, or mochas, usually use one or two espresso shots to prepare so they will have similar amounts (or just slightly less) of caffeine as brewed coffee by volume once prepared. Cold-brew can have up to double the amount of caffeine as a normal drip coffee. This is because you soak the beans in water for so long that you extract a lot more of the caffeine.
Coffees are often available in decaffeinated versions. An 8 oz cup of decaf drip has 2 - 5 mg of caffeine in it, so there is always a little bit of caffeine left “how decaf is decaf”.
All non-herbal teas have some amount of caffeine in them, typically about a third to half of the amount of caffeine in coffee. For example, an 8 oz cup of black tea as 25 to 48 mg of caffeine. Green tea typically has less than 29 mg of caffeine. If we look at weight, however, tea contains a lot more caffeine than coffee. We just use less of it to make a pot of tea compared to the amount of coffee we use to make a pot. Caffeine is a natural deterrent that plants - both tea and coffee - use to keep bugs from eating them and that is why it is found in several plants throughout the world. Black teas are available in decaf varieties, ending up with a similar low caffeine content as decaf coffee. If you like drinking tea but want to avoid caffeine completely, herbal teas are caffeine free! Or use the Decaf Pouch to decaffeinate your favorite black or green teas.
Caffeine in sodas and energy drinks
Some sodas contain caffeine as well. An 8 oz glass of cola contains between 24 - 46 mg of caffeine. Energy drinks typically have a lot of caffeine because they are designed to give you a boost of energy, and can have up to 164 mg of caffeine in an 8 oz volume.
Limiting caffeine intake
For an overview of typical caffeine contents of coffee, tea, soda and energy drinks, see the table below. As noted, the actual caffeine content is dependent on a lot of factors, but you can find more detailed measurement of caffeine content on the packaging or in this chart.
General guidelines suggest that if you consume more than 400 mg of caffeine a day, you are probably drinking a bit too much. You can consider drinking decaffeinated versions, or using the Decaf Pouch to decaffeinate your favorite beverages or using it to give you a great cup of half-caf too.
Written by Valerie Bentivegna