CaffSenseHow Much Caffeine Is in Coffee, Tea & Energy Drinks?
A quick reference for the caffeine in everyday drinks — and why the amount matters less for sleep than when you drink it.
Caffeine by drink (chart)
| Drink | Serving | Typical caffeine |
|---|---|---|
| Brewed coffee | 240 ml | ~95 mg |
| Espresso (single) | 30 ml | ~63 mg |
| Instant coffee | 240 ml | ~62 mg |
| Black tea | 240 ml | ~47 mg |
| Green tea | 240 ml | ~28 mg |
| Energy drink | 250 ml | ~80 mg |
| Cola | 355 ml | ~34 mg |
| Decaf coffee | 240 ml | ~2 mg |
Approximate values; source: USDA FoodData Central (2024). Real content varies by brand, bean, and brew strength.
Amount vs. timing
A 95 mg coffee and an 80 mg energy drink are similar doses — but a coffee at 8 am is gone by evening, while the same dose at 5 pm can still be active at bedtime. That's because caffeine clears on a half-life, so timing usually matters more than the exact milligrams.
Watch the hidden sources
- Large/specialty coffees — a big takeaway cup can hold 200+ mg.
- Pre-workout — often 150–300 mg per scoop.
- Chocolate, some teas, and certain pain relievers add smaller amounts that stack up.
How much is safe?
The FDA cites about 400 mg/day as a level not generally associated with negative effects for most healthy adults — see how much caffeine is too much. For sleep, what counts is how much is left at bedtime; aim for a low level (many people target under ~50 mg).
Sources
- USDA FoodData Central — caffeine content of beverages.
- FDA — caffeine guidance (~400 mg/day).
This article is observational wellness information only, not medical advice, and should not be used to diagnose, treat, cure, or prevent any condition.