TempoLife › Features › Caffeine in drinks: coffee, energy drinks and more
Caffeine content
20 drinks with their published caffeine content: what the figure is, who published it, and how it compares with the EFSA daily guidance.
Safety figures are the EFSA 2015 opinion. Sensitivity varies widely — how you sleep and how you feel after a cup are data too.
Coffee
| Drink | Serving | Caffeine |
|---|---|---|
| Brewed (filter) coffee | 240 ml mug | 95 mg |
| Espresso | 30 ml shot | 63 mg |
| Instant coffee | 240 ml mug | 62 mg |
| Decaffeinated coffee | 240 ml mug | 2 mg |
| Cold brew | 240 ml | 100-200 mg |
| Starbucks brewed coffee (grande, 470 ml) | 470 ml | 310 mg |
| Starbucks espresso (solo) | 30 ml shot | 75 mg |
| Starbucks caffè latte (grande, 470 ml) | 470 ml | 150 mg |
| Nespresso capsule | one capsule, ~40 ml | 60-130 mg |
Tea and cocoa
| Drink | Serving | Caffeine |
|---|---|---|
| Black tea | 240 ml mug | 47 mg |
| Green tea | 240 ml mug | 28 mg |
| Hot cocoa (from mix) | 240 ml mug | 5 mg |
Soft and energy drinks
| Drink | Serving | Caffeine |
|---|---|---|
| Coca-Cola | 330 ml can | 32 mg |
| Pepsi | 330 ml can | 36 mg |
| Energy drink, typical | 250 ml can | 80 mg |
| Red Bull Energy Drink | 250 ml can | 80 mg |
| Monster Energy | 500 ml can | 160 mg |
| Energy shot (5-hour Energy type) | 57 ml bottle | 200 mg |
Chocolate
| Drink | Serving | Caffeine |
|---|---|---|
| Dark chocolate, 70-85% cocoa | 20 g (2 squares) | 16 mg |
| Milk chocolate | 25 g (small bar portion) | 5 mg |
About the figures
Generic drinks use USDA FoodData Central values; branded drinks use the manufacturer's own published product data. Where a brand publishes a range (Nespresso capsules, cold brew), the row is a range rather than a made-up midpoint. Caffeine varies batch to batch, so treat every number as a reference point.
For context, the whole table sits against one EFSA yardstick: 400 mg a day for healthy adults, 200 mg in one sitting, 200 mg a day in pregnancy.
Sources: USDA FoodData Central · EFSA 2015 — scientific opinion on the safety of caffeine · checked 2026-09-03
Frequently asked questions
How much caffeine is safe per day?
EFSA's 2015 opinion: up to 400 mg a day spread over the day is safe for healthy adults, and up to 200 mg in a single dose. In pregnancy the figure is 200 mg a day. Caffeine sensitivity is individual — if you sleep badly, the evening cup is the first thing to move.
How much caffeine is in a cup of coffee?
About 95 mg in a 240 ml mug of brewed coffee, and about 63 mg in a 30 ml espresso shot. Chain-store brews run much higher — a Starbucks grande is 310 mg — because the serving is bigger and the roast measures stronger.
Does decaf coffee have caffeine?
Yes, a little: about 2 mg per mug versus 95 mg in regular coffee. "Decaffeinated" means most of it was removed, not all of it.
Why do figures for the same drink disagree across sites?
Because caffeine genuinely varies: bean and roast, brew strength, steeping time, cup size. The figures here are reference points from USDA data or brand-published labels, and ranges are stated as ranges.
Sleep is part of the plan
TempoLife tracks food and sleep together, so the afternoon espresso and the 3 a.m. wake-up can finally meet in one log.