How Much Caffeine Is in Coffee and Other Drinks?

If you've ever skipped your evening coffee over fears it’ll keep you awake, you’re not alone. Many coffee drinkers worry most about one thing: caffeine and its effect on sleep and health. But is coffee really the biggest source of caffeine in your life?

The short answer: no. A typical 150ml cup of hand-brewed coffee contains around 115mg of caffeine, while instant coffee holds about 65mg. Tea, cola, and even some medications also contribute — and that’s before counting chocolate.

Caffeine in Coffee Drinks

In the U.S., the FDA has measured caffeine levels in common coffee beverages based on a standard 150ml (5oz) cup. For brewed coffee made via pour-over or drip methods, caffeine typically ranges from 60 to 180mg per cup, averaging around 115mg. Instant coffee contains less, with values ranging from 30 to 120mg per cup and an average of 65mg. However, people often drink more instant coffee, which can offset the lower per-cup caffeine amount.

Caffeine levels in brewed coffee also vary significantly by bean type. Robusta coffee beans contain roughly twice as much caffeine as Arabica beans — a major reason they’re often used in commercial blends for a stronger kick.

Caffeine in Tea and Other Common Beverages

Tea is another major source of caffeine in daily life, especially in cultures where it's a staple drink. While tea leaves generally contain more caffeine per gram than coffee beans, people use less leaf per brewed cup. A Canadian study showed the following averages (in micrograms per milliliter):

• Tea bags: 238mcg/ml after 2 minutes, rising to 402mcg/ml after 5 minutes
• Loose leaf tea: 189mcg/ml after 2 minutes, 295mcg/ml after 5 minutes

Actual home-brewed tea samples often show lower caffeine content, around 159mcg/ml, but with wide variation. In practical terms, most cups of tea contain less than 60mg of caffeine, though strong brews may rival the caffeine level of light coffee. Still, tea rarely keeps you awake as effectively as coffee does.

Caffeine in Chocolate, Soft Drinks, and Medications

Chocolate and cocoa-based drinks also contain caffeine, though in smaller amounts. Cocoa drinks typically have around 4–5mg per cup. Pure or baking chocolate contains roughly 10–26mg of caffeine per ounce (about 0.7–0.9mg per gram).

Soft drinks like cola are another surprising source. The flavoring agent derived from kola nuts contributes caffeine — approximately 30–60mg per 12oz can, or about 120mg per litre in major brands.

Even some over-the-counter medications contain caffeine. Pain relievers, cold remedies, and digestion aids may include anywhere from 7mg to 200mg per pill, depending on the formulation.

How Much Caffeine Is Safe Per Day?

Caffeine is everywhere — even if you don’t drink coffee. Scientists agree that moderate caffeine intake isn’t harmful for most people. The general recommendation is to limit daily caffeine consumption to 300mg or less. That’s roughly equivalent to 3–4 cups of hand-brewed coffee (based on the 115mg average). Staying within this range helps you enjoy coffee’s benefits without disrupting your sleep or triggering jitters.

Frequently Asked Questions

How much caffeine is in a typical cup of coffee?

A standard 150ml cup of hand-brewed coffee contains about 115mg of caffeine on average, with a range of 60–180mg. Instant coffee averages 65mg per cup, ranging from 30–120mg.

Does tea have more caffeine than coffee?

Tea leaves often contain more caffeine per gram than coffee beans, but people use less tea per cup. Most brewed tea has under 60mg of caffeine, though strong tea can approach or exceed light coffee’s caffeine level.

Is Robusta or Arabica higher in caffeine?

Robusta coffee beans contain almost twice as much caffeine as Arabica beans, making Robusta a more potent stimulant and often a base for commercial blends.

How much caffeine is in chocolate or cola?

Chocolate drinks have about 4–5mg per cup. Pure chocolate has around 10–26mg per ounce (0.7–0.9mg per gram). Cola contains 30–60mg per 12oz can, or around 120mg per litre in leading brands.

What’s a safe daily caffeine limit?

Health experts recommend limiting caffeine to 300mg per day — roughly 3–4 cups of hand-brewed coffee — to avoid sleep disruption or other side effects.

Low-Caffeine FrontStreet Coffee Beans for Night Owls

Want your coffee without the late-night jitters? Choose low-caffeine Arabica options like FrontStreet Coffee’s PWN Golden Mandheling, a full-bodied Indonesia single origin with herbal, spicy, and woody notes, or the Ethiopia Humbera, bursting with tropical fruit aromas. For a clean, citrusy option, try the Gedeb Cooperative’s water-washed Yirgacheffe — bright, juicy, and easy on the caffeine. All are 100% Arabica, carefully selected to deliver great flavour with lower stimulation. Freshly roasted within 5 days · Orders placed before 17:00 ship the same day · Next-day delivery across most of Guangdong Province.