How much caffeine is actually in a cup of coffee? It varies depending on the coffee, but there are guidelines. Below are the averages from the European Food Safety Authority (EFSA) and what they say about safe use.
Caffeine per serving
| Drink | Amount | Caffeine (average) |
|---|---|---|
| Filter coffee | 200 ml | ± 90 mg |
| Espresso | 60 ml | ± 80 mg |
| Energy drink | 250 ml | ± 80 mg |
| Tea | 220 ml | ± 50 mg |
| Cola | 355 ml | ± 40 mg |
These are averages. Your own cup may contain more or less.
Per cup, not per milliliter
An espresso is small but concentrated. There is more caffeine per milliliter in an espresso than in filter coffee. But a cup of filter coffee is much larger, so the caffeine content per cup is quite similar. Read more about this difference in filter coffee or espresso: what are the differences?
What does the EFSA say about safe use?
- Adults: according to the EFSA, up to 400 mg of caffeine per day is unlikely to be harmful. This is a total from all sources combined.
- Per serving: according to the EFSA, several servings of up to 200 mg are unlikely to be a cause for concern.
- Pregnancy or breastfeeding: the EFSA recommends regular use of up to 200 mg per day.
- Children and adolescents: the EFSA sets a cautious level of 3 mg per kilogram of body weight.
Based on the averages above, 400 mg is equivalent to about four 200 ml cups of filter coffee. This is general information and not medical advice. If you have questions about caffeine and your health, talk to your doctor.
What does it depend on?
- The bean: robusta usually contains more caffeine than arabica. See arabica or robusta.
- The amount of coffee: more coffee in your cup means more caffeine.
- The brewing method and cup size: a larger cup usually contains more caffeine.
- The roast: this makes almost no difference per gram. Read five coffee myths debunked.
Prefer less caffeine?
Choose a smaller cup, alternate with decaf, or drink a cup of decaf occasionally. Decaf still contains a small amount of caffeine, much less than regular coffee, but not zero. Read decaf can be delicious and check out our decaf coffees.
Ready to taste?
- Check out our decaf coffees.
- Or choose a coffee from our specialty coffees.
