How Much Caffeine Is In Your Drink? A Complete Guide to Popular Beverages
Caffeine can sharpen your focus, boost your mood, and fuel your workouts—but how much is too much? And how do popular drinks compare? This guide breaks down the caffeine content in coffee, tea, energy drinks, sodas, and beyond—so you can sip smart.
Why Caffeine Affects Everyone Differently
Caffeine is a stimulant that works by blocking adenosine, the neurotransmitter that makes you feel sleepy. But how it affects you depends on multiple factors:
Genetics: Some people metabolize caffeine faster than others.
Age and Body Mass: Caffeine may hit harder in smaller or more sensitive individuals.
Tolerance: Daily drinkers tend to need more to feel an effect.
Timing: Consuming caffeine late in the day can disrupt sleep and raise cortisol levels.
The FDA recommends no more than 400 mg of caffeine per day for healthy adults—about 4 cups of brewed coffee. But many drinks go well beyond what you'd expect.
Coffee: Brewed, Espresso, Instant, etc
Coffee is one of the most variable sources of caffeine.
Brewed Coffee (8 oz): 80–100 mg
Filter (Drip) Coffee (8 oz): 95 mg - 165 mg
Espresso (1 oz shot): 63 mg
Double Shot: 126 mg
Triple Shot: 189 mg
Instant Coffee (8 oz): 30–90 mg
Decaf Coffee (8 oz): 2–5 mg
Factors like roast type, brewing time, and bean origin can shift the caffeine content. Dark roast doesn’t mean more caffeine—it actually has slightly less per scoop.
And what about lattes, cappuccinos, and Frappuccinos?
Most espresso-based drinks have 1–2 shots of espresso, meaning around 63–126 mg of caffeine. But sugary blended beverages like Frappuccinos may feel less intense despite their caffeine content because of their high sugar and fat content—which can delay the stimulant effect.
Latte (12 oz): 75–150 mg
Cappuccino (8 oz): 63–125 mg
Frappuccino (Grande, 16 oz): 70–105 mg (depends heavily on flavor and base)
Always check with the specific cafe or brand—Starbucks, Dunkin', Dutch Bros, Tim Hortons, and others list caffeine counts online.
Tea: Black, Green, Herbal, and Beyond
If you're swapping coffee for tea, keep in mind how hydration plays a role in digestion. Read more in our article on hydration tips for better digestion.
Tea tends to have less caffeine than coffee, but it varies widely.
Iced Tea (8 oz): 15–45 mg (sweetened bottled teas like Lipton or Pure Leaf often fall here)
Brewed Tea (8 oz): 30–60 mg (refers to any hot-steeped non-herbal tea)
Black Tea (8 oz): 40–70 mg
Green Tea (8 oz): 20–45 mg
Instant Tea (8 oz): 10–35 mg
Matcha (1 gram powder): 35–70 mg (higher bioavailability + L-theanine)
Chai (8 oz brewed or latte): 40–60 mg
Herbal Teas (8 oz): 0 mg (naturally caffeine-free — includes rooibos, chamomile, peppermint, etc.)
Matcha is ground whole-leaf tea, so you consume the entire leaf—resulting in stronger, longer-lasting caffeine effects that are smoothed out by L-theanine for a more sustained energy boost.
Energy Drinks: Not Just for Teenagers
Labeling can be misleading when it comes to these products. Learn how to decode what you're really drinking in Can You Trust Nutrition Labels?
These drinks pack a punch—and often include stimulants beyond caffeine.
Red Bull
Original / Sugarfree / Total Zero (8.4 oz): 80 mg
Red Bull (12 oz): 114 mg
Red Bull (16 oz): 151 mg
Marquis
Organic Sparkling Energy (12 oz): 100 mg (from yerba mate + green tea)
Mountain Dew Kickstart
Kickstart (16 oz): 90 mg
Game Fuel (16 oz): 90–95 mg
Guayakí Yerba Mate
Traditional (15.5 oz): 120 mg
Enlighten Mint (15.5 oz): 140 mg
High Energy (16 oz): 150 mg
Bang Keto Coffee
Keto Coffee (16 oz): 130 mg
Uptime
Original Citrus / Blueberry Pomegranate (12 oz): 142 mg
Monster Energy
Zero Ultra (16 oz): 140 mg
Original / Rehab / Juice Monster (16 oz): 160 mg
Java Monster (15 oz): 160–200 mg depending on flavor
Java Monster Triple Shot (15 oz): 300 mg
HiBall Energy
Organic Sparkling Energy (16 oz): 160 mg
Rockstar Energy
Original / Recovery / Boom (16 oz): 160 mg
Focus (12 oz): 200 mg
Pure Zero / Punched (16 oz): 240 mg
Xdurance (16 oz): 300 mg
NOS
Original / GT Grape (16 oz): 160 mg
Zero Sugar / Sonic Sour (16 oz): 200 mg
Riot Energy
Plant-Based Energy (12 oz): 160 mg
Rip It
Original / Zero Sugar (16 oz): 160 mg
Clean Cause Yerba Mate
Organic / Sparkling (16 oz): 160 mg
Sparkling Pick-Me-Up (12 oz): 120 mg
G Fuel
Powder (1 scoop in 12–16 oz water): 140–150 mg
Zero Sugar Can (16 oz): 140 mg or 300 mg (depending on flavor)
Zoa Energy
Original (12 oz): 160 mg
Zoa+ Pre-Workout (12 oz): 200 mg
Celsius
Original / Vibe/ On-the-Go (12 oz): 200 mg
Celsius Essentials (16 oz): 270 mg
Alani Nu
Energy Drink (12 oz): 200 mg
5-hour Energy
Regular Strength (1.9 oz): 200 mg
Extra Strength (1.93 oz): 230 mg
Fast Twitch (by Gatorade)
Performance Energy (12 oz): 200 mg
Ghost Energy
Energy Drink (16 oz): 200 mg
C4 Energy
C4 Performance Energy (16 oz): 200 mg
C4 Smart Energy (12 oz): 200 mg
C4 Ultimate Energy (16 oz): 300 mg
C4 Original Energy Non-Carbonated (12 oz): 200 mg
C4 Ultimate Energy Non-Carbonated (12 oz): 300 mg
Prime Energy
Prime Energy (12 oz): 200 mg
(Note: Prime Hydration = 0 mg — not an energy drink)
Reign
Total Body Fuel / Inferno (16 oz): 300 mg
Reign Storm (12 oz): 200 mg
Many energy drinks also contain guarana, ginseng, taurine, or B vitamins, which may have synergistic or compounding effects. Harvard researchers warn that high caffeine doses combined with sugar and other stimulants can increase the risk of heart issues in sensitive individuals.
Soda: Don’t Underestimate It
If you're cutting back on sugar or tracking your intake, you might also enjoy our guide on Natural Detox Tips for Beginners.
Soft drinks typically have less caffeine than coffee or energy drinks — but it adds up fast. Here’s how some of the most popular sodas compare, ranked from most to least caffeine:
Diet Sun Drop (12 oz): 68 mg
Sun Drop (12 oz): 64 mg
Poppi Alpine Blast (12 oz): 55 mg (green tea extract)
Mountain Dew (12 oz): 54 mg
Diet Mountain Dew (12 oz): 54 mg
Mello Yello (12 oz): 51 mg
Olipop Ridge Rush, Doctor Goodwin, Vintage Cola, Cherry Cola (12 oz): 50 mg (natural cola nut & green tea extract)
Diet Coke (12 oz): 46 mg
RC Cola (12 oz): 43 mg
Dr Pepper (12 oz): 41 mg
Diet Dr Pepper (12 oz): 41 mg
Poppi Doc Pop, Classic Cola, Cherry Cola (12 oz): 40 mg (green tea extract)
Pepsi & Pepsi Zero (12 oz): 38 mg
Big Red (12 oz): 36 mg
Diet Pepsi (12 oz): 35 mg
Coca-Cola Classic, Zero, & Cherry (12 oz): 34 mg
Jarritos - Mexican Cola (12.5 oz): 32 mg
Barq’s Root Beer (12 oz): 22 mg
Sunkist Orange Soda (12 oz): 19 mg
Caffeine Free Soda Options:
Sprite (12 oz): 0 mg (caffeine-free)
Fanta (12 oz): 0 mg (caffeine-free)
Canada Dry (12 oz): 0 mg (caffeine-free)
7 Up (12 oz): 0 mg (caffeine-free)
Starry/Sierra Mist (12 oz): 0 mg (caffeine-free)
MUG Root Beer (12 oz): 0 mg (caffeine-free)
Poppi (12 oz) - Excluding Flavors Mentioned Above: 0 mg (caffeine-free)
Olipop (12 oz) - Excluding Flavors Mentioned Above: 0 mg (caffeine-free)
Jarritos (12.5 oz) - Excluding Mexican Cola: 0 mg (caffeine-free)
Many people don’t realize how much caffeine they’re getting from soda. Diet Coke actually has more caffeine than regular Coke, and citrus sodas like Mountain Dew or Mello Yello can exceed both. Even fruit-flavored or “non-cola” drinks often contain added caffeine—so it’s always worth checking the label. Don’t forget to factor in soda when tracking total caffeine intake.
Specialty Drinks & Hidden Sources
Hidden caffeine sources can also contribute to bloating or digestive issues. See our breakdown of High-Fiber Foods for Bloating Relief for tips on choosing gentle fuel.
Caffeine lurks in more than just drinks. Keep an eye on these often-overlooked sources:
Iced Coffee & Cold Brew (16 oz): 150–250+ mg
(Cold brews are often stronger than hot brews due to longer steep times.)Pre-Workout Supplements (1 scoop): 150–350 mg
(Some “dry scoop” products exceed 400 mg. Always verify your serving.)Dark Chocolate (1 oz): 20–30 mg
(Caffeine increases with cacao % — 85%+ dark chocolate has the most.)Coffee Ice Cream (1 cup): 45–60 mg
(Often made with real coffee or espresso extract.)Yerba Mate (8 oz): 30–50 mg
(Varies by steeping method and brand — energy drink versions are stronger.)Kombucha with Green or Black Tea (8 oz): 10–30 mg
(Low levels from the tea base — “energy” kombuchas may add more.)Hot Chocolate (8 oz): ~5 mg
(Very small amount — more noticeable in dark cocoa mixes.)
Also watch out for:
Protein bars with added caffeine
Hydration mixes (especially “energy” electrolyte powders)
Caffeinated chewing gum (40–100 mg per piece in some brands)
Weight-loss or thermogenic supplements (often unlabeled but high-dose)
Always check the label — even wellness-branded products may contain hidden caffeine under names like guarana, green tea extract, or yerba mate powder.
How Caffeine Is Metabolized (And Why It Varies)
Caffeine is absorbed quickly and reaches peak levels in the bloodstream within 30 to 60 minutes. But how long it stays in your system depends largely on your liver enzymes—especially one called CYP1A2. Genetic differences in this enzyme affect whether you metabolize caffeine quickly or slowly.
Fast metabolizers may feel a quick buzz that fades in a few hours.
Slow metabolizers might feel wired or anxious long after consumption.
Medications, hormonal contraceptives, smoking, and even pregnancy can further affect how long caffeine lingers in your system.
Caffeine and Sleep: How Long Is Too Late?
The half-life of caffeine is about 4 to 6 hours, meaning half the caffeine you consume at 2 p.m. could still be active at 8 p.m.
Even if you fall asleep after having caffeine late in the day, studies show it can reduce your deep sleep and increase night wakings. If you're struggling with insomnia or morning grogginess, try cutting off caffeine 6 to 8 hours before bedtime—or earlier if you're especially sensitive.
Risks of High Consumption (Beyond Anxiety and Sleep)
Caffeine is generally safe in moderation, but large amounts can trigger more serious health issues, especially when consumed rapidly or combined with other stimulants.
Watch out for:
Heart palpitations or irregular heartbeat
High blood pressure, especially in teens and young adults
Headaches or migraines from withdrawal or excess
Caffeine toxicity if intake exceeds 1,000 mg in a short time
Energy drinks are a particular concern in younger individuals, where high doses are sometimes paired with alcohol, heat exposure, or intense exercise—a combination linked to ER visits and cardiac incidents.
Is There a "Safe" Amount?
The safe upper limit is 400 mg daily for healthy adults. But sensitivity matters. You might consider reducing your caffeine if you experience:
Insomnia or disrupted sleep
Restlessness or irritability
Rapid heart rate
Anxiety or jitteriness
Digestive upset
For pregnant individuals, the recommended maximum is 200 mg/day, and children/adolescents should stay under 100 mg/day, according to public health guidelines.
Final Thoughts
Caffeine can be a helpful tool—or an overlooked stressor. Knowing what’s in your drink puts the power back in your hands.
You don’t need to quit coffee. But understanding how much caffeine you're really consuming can help you make smarter choices that support your energy, sleep, and mental clarity. Small shifts—like cutting back on energy drinks, switching to matcha, or avoiding caffeine after noon—can make a noticeable difference.
Think of caffeine as a wellness variable, not a default. When used strategically, it can enhance focus, performance, and even mood. But when overused or consumed without awareness, it can quietly sabotage your sleep, amplify anxiety, and lead to dependence.
Stay informed, listen to your body, and experiment with what works best for you. That’s the heart of sustainable wellness—and it starts with knowing what’s in your cup.
By Altruva Wellness Editorial Team
Sources
Altruva Wellness Independent Research
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Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your wellness routine.
