How Much Caffeine? Comparison Charts for Food, Coffee, Tea, Energy Drinks
There is a lot of information about caffeine, but it is hard to make comparisons between the content of caffeine in tea and coffee beverages, foods, energy drinks, candies and even caffeine tablets because the units and serving sizes are so different.
This article solves this problem because it includes a handy summary chart for a serving size of 100g for all foods and drinks.
The volume equivalent of 100g is 100ml. Caffeine occurs in chocolate, chewing gum, sweets and candies and even weight loss tablets and other drugs used for pain relief.
Caffeine is a stimulant for the central nervous system and can profoundly affect sleep patterns and can cause insomnia. There is wide consensus that too much caffeine, irrespective of its source can be harmful.
Perhaps its time for a stock-take to see where your excess caffeine consumption may be coming from.
Key Comparisons for Caffeine Sources
► 2 cups of tea = 1 cup of coffee
There are about 20mg of caffeine in 100g of brewed tea. There are about 40mg of caffeine in 100g of black filter coffee. But the type of tea, as well as the brewing time affects the amount of coffee in tea. Green tea has less caffeine than black tea except for very short brewing times. Coffee brewing methods and the decaf process also affects the caffeine levels in coffee. Brewed espresso coffee prepared in a restaurant or cafe can contain about 200mg of caffeine. Whereas instant coffee made with water may contain only 21g of caffeine.
- Black tea; 1 minute brew time has 9g of caffeine
- Black tea; 3 minute brew time has 20g of caffeine
- Black tea; 5 minute brew time has 27g of caffeine
- Green tea; 1 minute brew time has 9g of caffeine
- Green tea; 3 minute brew time has 18g of caffeine
- Green tea; 5 minute brew time has 21g of caffeine
► 2 colas = 1 tea
Surprisingly 100g of your average cola drink contains about 8mg of caffeine, but diet colas typically have twice that level at 15mg for a 100g serving.
► 1 moderate caffeine energy drink = 2 teas
Most of the moderate level caffeine energy drinks such as Red Bull, have about 30mg of caffeine per 100g.
► 1 very high caffeine energy drink = 10-20 teas
New energy shots like Ammo, contain extremely high levels of caffeine with 500-600mg of caffeine per 100g which is equivalent to about 15 cups of coffee and 30 cups of tea. See the summary table below for details.
► Caffeine tablets = 10 teas
Many over the counter head-ache and pain relief tablets contain about 50mg of caffeine per 100g. No-dose caffeine tablets designed to keep you awake have caffeine doses between 175mg and 200mg per 100g.
► Choc-coated coffee beans = 40 teas
Dark chocolate coated coffee beans have more than 800mg of caffeine for 100g, because you are eating the beans themselves. Most ground coffee powder and instant coffee preparation also have very high levels of caffeine (100-3000g per 100g of powder).
► Chocolate candies and sweets = 2-10 teas
As shown in the table below many chocolate candies and choc-coated items have more caffeine than tea of coffee in 100g.
Comparison of Caffeine in 100g (100ml) of a range of beverages and foods
|
Source Beverage and Food (100g)
|
Caffeine mg/100g of liquid or powder
|
|---|---|
|
Tea and Coffee Drinks
|
****
|
|
Brewed from ground coffee, preparedwith tap water, decaffeinated
|
1
|
|
Instant Coffee, prepared with decaffeinated, powder, and tap water
|
1
|
|
Instant Coffee, with chicory, prepared with water
|
21
|
|
Coffee & cocoa (mocha),prepared using powder, water, with whitener, low calorie sweetener, decaffeinated
|
25
|
|
Instant Coffee, regular, prepared with water
|
26
|
|
Brewed from ground coffee, prepared with tap water
|
40
|
|
Brewed, espresso coffee, restaurant or cafe-prepared
|
212
|
|
Black tea; 1 minute brew
|
9
|
|
Black tea; 3 minute brew
|
20
|
|
Black tea; 5 minute brew
|
27
|
|
Green tea; 1 minute brew
|
9
|
|
Green tea; 3 minute brew
|
18
|
|
Green tea; 5 minute brew
|
21
|
|
Filtered Black Coffee
|
40
|
|
Coffee Powders
|
****
|
|
Instant Coffee, decaffeinated, 100g powder
|
122
|
|
Instant, with sugar, cappuccino-flavor, 100g powder
|
302
|
|
Instant Coff, with sugar, mocha-flavor, 100g powder
|
360
|
|
Instant Coffee, regular, 100g powder, half the caffeine
|
1571
|
|
Instant Coffee, with chicory, 100g powder
|
2063
|
|
Instant, regular, 100g of powder
|
3142
|
|
Sodas and Energy Drinks
|
****
|
|
Cola
|
8
|
|
Reduced sugar cola
|
15
|
|
Energy drink, VAULT Zero, sugar-free
|
19
|
|
Alcoholic beverage, liqueur, coffee, 53 proof
|
26
|
|
Alcoholic beverage, liqueur, coffee, 63 proof
|
26
|
|
Red Bull
|
30
|
|
Energy drink, ROCKSTAR - Caffeine
|
30
|
|
Energy drink, RED BULL, sugar
|
30
|
|
Energy drink, FULL THROTTLE
|
30
|
|
Energy drink, AMP
|
31
|
|
Energy Drink, Monster
|
36
|
|
Energy drink, ROCKSTAR, sugar free
|
33
|
|
Jelly Belly Extreme Sport
|
176
|
|
NOS Power shot, concentrate
|
212
|
|
Monster Hitman Sniper
|
270
|
|
Health Energy Potion
|
271
|
|
OnGo Energy Shot
|
300
|
|
Charge supper shot
|
339
|
|
Jolt Endurance Shot
|
339
|
|
Extreme Energy 5-hour Shot
|
373
|
|
Mana Energy Potion
|
400
|
|
Redine Power Rush RTD
|
473
|
|
NOS Power shot, concentrate
|
570
|
|
Ammo
|
570
|
|
Foods
|
****
|
|
Candies, milk chocolate, with almonds
|
18
|
|
Puddings, chocolate flavor, low calorie
|
18
|
|
Malted drink mix, chocolate, powder
|
37
|
|
Chocolate, dark, 45- 59% cacao solids
|
43
|
|
Cookies, graham crackers, chocolate-coated
|
46
|
|
Candies, chocolate, dark
|
47
|
|
Candies, semisweet chocolate
|
62
|
|
Candies, sweet chocolate
|
66
|
|
Baking chocolate, unsweetened, squares
|
80
|
|
Chocolate, dark, 70-85% cacao solids
|
80
|
|
Milk chocolate coated raisins
|
122
|
|
Cocoa, dry powder, unsweetened
|
230
|
|
Candies, dark chocolate coated coffee beans
|
839
|
|
Dark chocolate coated coffee beans
|
869
|
|
Caffeine Tablets
|
****
|
|
4Ever Caffeine Tablets
|
200
|
