Caffeine is the main reason why people consume coffee daily. It provides energy and increases concentration. But do you know how much caffeine is there in coffee, and how much amount is safe for you?
According to USDA, 100 g of coffee contains 40 mg of caffeine. However, the caffeine content can depend on the type of coffee, roast, and brewing method.
If you want to monitor your daily caffeine intake or are just interested in learning how much caffeine is safe for you, continue reading this article and we will discuss how much caffeine is in coffee and what else you need to know. Let’s dig in!
How much caffeine is in a standard coffee?
The amount of caffeine in An 8 oz cup of regular coffee is estimated to have around 80-100 mg of caffeine according to the FDA. However, the amount can vary depending on different types of coffee.
The most common coffee consumed in the US and Europe is brewed coffee.
Brewed coffee is also known as regular or filter coffee which is made by pouring hot water over coffee grounds.
A standard cup of brewed coffee (8oz) contains about 70-140mg of caffeine.
Espresso shots are made with finely ground beans by pouring a small amount of water over them.
Because espresso is served in small amounts, it contains less caffeine per serving than regular brewed coffee. You can get about 60mg of caffeine from one shot of espresso (30-50ml) and 125mg from a double shot of espresso.
Most coffee types are made with espresso shots by adding milk and other additives.
Espreso based drinks are americano, macchiatos, lattes, and cappuccinos. These drinks are almost the same caffeine content as straight espresso because milk or other additives don’t contain additional caffeine. A standard cup (63mg) of americano or cappuccinos contains around 125 mg of caffeine.
Instant coffee is brewed in large amounts and then freeze-dried to store for a longer time.
You can make instant coffee simply by dissolving one to two teaspoons of dried coffee in hot water. Due to dissolving in large pieces, Instant coffee loses much of its caffeine. One standard cup of instant coffee has only 30-90mg of caffeine in it.
Decaff coffee, unlike popular belief, is not entirely a caffeine-free option.
About 90 to 95% of caffeine gets removed during the decaf process, but a small amount of caffeine is still left in coffee beans.
A standard cup of decaf contains about 3 to 7 mg of caffeine. Some other types of decaf even contain high caffeine content depending on the decaff process, type of coffee, and size of the cup.
Is 200 mg of caffeine a lot?
No, 200 mg of caffeine is an average amount of caffeine and safe for daily intake.
FDA even recommends that a healthy and safe amount of caffeine for adults is 400mg. That means if you are consuming anything less than this number, then you are definitely on the safe side and not even addicted to this stimulant.
However, some people are sensitive to caffeine intake and even 200mg can be too much for them. Overdoing caffeine can be dangerous and lead to jitter, anxiety, headache, and nervousness. If you are feeling or experiencing any of the symptoms mentioned above, that might be because of your daily caffeine intake.
But if you can handle 3 to 4 cups a day and do not experience any side effects, then 200mg to 400mg caffeine is good for you. You can read my other article if you’re interested to know how much coffee you should drink in a day.
How long does it take for a hundred mg of caffeine to wear off?
Half of caffeine life is 5 hours, and the other half stays in your body for a more extended period.
A standard cup of coffee with 100 mg can keep your brain activated and your body energetic for about good 3 to 4 hours. This also depends on the person.
If someone is addicted to caffeine and consumes about 400 to 500 mg a day, they might not even feel the caffeine effect after consuming only 100mg. And if someone is sensitive to caffeine, they might get under its effect for more than 5 hours after consuming only 100mg of caffeine.
How much caffeine is too much?
Anything above the recommended amount of 400 mg of daily intake of caffeine is too much caffeine.
Overdoing caffeine consumption can lead to many side effects; studies have shown that overdosing on caffeine can increase:
- Abnormal heart rhythm
Four cups of coffee are enough to get you through a hectic day. You don’t need to consume a high intake to stay focused or awake for an extra amount of work. Anything above the recommended amount can lead to many heart problems because caffeine may increase blood pressure.
This is not the only reason to limit your caffeine intake, as we have mixed results from different studies. But to stay on the safe side, it’s good to control and monitor how much you consume coffee in a day and how it affects your body.
Women, the elderly, pregnant ladies, and children should especially stay away from caffeine as much as possible. Studies have found that caffeine is one of the reasons behind the loss of calcium and raising the risk of osteoporosis.
Women aged from 65 to 77 who drink more than 300mg a day experience huge bone loss over three years compared to those who drink less or do not drink at all. But the loss of bone is caused in women with variations of vitamin D cell receptors. That means caffeine only affects the bones of older women who don’t take their calcium.
As long as they take the recommended amount of 1,200 mg of calcium a day, they are safe to drink 300 to 400 mg of caffeine daily.
You can take a look at this video to see what happens when we drink too much coffee:
What type of coffee has the most caffeine?
If we look into brands, Black Label by Devil Mountain with 1,500 milligrams of caffeine per serving is the world’s highest caffeine coffee.
The type of coffee that has the most caffeine depends on many factors, including beans, roast, and brands.
Similarly, the light roast has more caffeine content than the dark or medium roast.
Here is a quick table you can look to know about caffeine content indifferent coffee types:
|Type of Coffee||Serving Size||Caffeine Content Per serving||Caffeine per oz|
|Decaf coffee (instant)||8 fl. oz.||2 – 3 mg||0.25 – 0.38 mg|
|Decaf coffee (brewed)||8 fl. oz.||3 – 4 mg||0.38 – 0.5 mg|
|Drip coffee||8 fl. oz.||65 – 120 mg||8.13 mg – 15 mg|
|Brewed Coffee||8 fl. oz.||95 mg||11.88 mg|
|Cold-brew coffee||16 fl. oz.||200mg||12.5 mg|
|Nitro Coffee (Nitro Cold Brew Coffee)||16 fl. oz.||325 mg||20.31 mg|
|Espresso||2 fl. oz.||60 – 102.67 mg||30 – 51.34 mg|
Indeed, caffeine in coffee is good for one’s health, and an average intake daily is recommended by doctors.
The USDA states that the average brewed cup of coffee contains about 40 mg of caffeine. But it’s important to note that caffeine content may vary due to different methods of brewing, extraction, or just different brand.
Consuming coffee daily with 400mg caffeine about 4 cups is considered safe. However, if you feel any side effects or dependency, you should limit your intake.