Caffeine chart
Caffeine is one of the only FDA-approved drugs that is present naturally and legally added to widely consumed foods. Exactly how much caffeine is there in the food and beverages you consume? CSPI has compiled the data.
| Coffee and tea drinks (coffee shops) | Serving size | Caffeine (mg) |
|---|---|---|
| Starbucks Coffee, Pike Place Roast | 20 oz. venti | 410 |
| Starbucks Coffee, Blonde Roast | 16 oz. grande | 360 |
| Starbucks Coffee, Pike Place Roast | 16 oz. grande | 310 |
| Dunkin’ Coffee | 20 oz. large | 270 |
| Starbucks Coffee, Dark Roast | 16 oz. grande | 260 |
| Starbucks Caffè Americano | 16 oz. grande | 225 |
| Dunkin’ Coffee | 14 oz. medium | 210 |
| Starbucks Caffè Mocha—hot or iced | 16 oz. grande | 175 |
| Dunkin’—Latte or Cappuccino | 14 oz. medium | 166 |
| Starbucks Espresso | 1.5 oz. doppio | 150 |
| Starbucks—Caffè Latte or Cappuccino | 16 oz. grande | 150 |
| Starbucks Chai Latte—hot or iced | 16 oz. grande | 95 |
| Starbucks Coffee Frappuccino | 16 oz. grande | 95 |
| Starbucks Matcha Green Tea Latte—hot or iced | 16 oz. grande | 80 |
| Starbucks Decaf Coffee, Pike Place Roast | 16 oz. grande | 25 |
The healthiest breakfast orders
What’s new—and what’s good—at Starbucks, Panera, and other coffee shops? Here’s how to pick or customize your way to better sandwiches, boxes, bowls, bites, beverages, and more. Our examples are from chains, but the advice should hold up pretty much anywhere.
| Coffee drinks (bottles and cans) | Serving size | Caffeine (mg) |
|---|---|---|
| Death Wish Coffee Co. Unsweetened Cold Brew | 8 oz. | 300 |
| High Brew Nitro Black Cold Brew | 10 oz. | 200 |
| Starbucks Black Unsweet Cold Brew | 12 oz. | 195 |
| La Colombe Triple Shot Draft Latte | 9 oz. | 175 |
| Starbucks Vanilla Latte Chilled Espresso Beverage | 12 oz. | 125 |
| La Colombe Draft Latte—Double Shot or Oatmilk | 9 oz. | 120 |
| Starbucks Doubleshot Espresso & Cream | 6.5 oz. | 120 |
| Starbucks Coffee Frappuccino | 13.7 oz. | 110 |
| Starbucks Mocha Frappuccino | 13.7 oz. | 105 |
| Chameleon Organic Cold-Brew Original Oat Milk Latte | 12 oz. | 100 |
| Silk Espresso Almond & Oat Latte | 12 oz. | 95 |
| Starbucks Coffee Frappuccino | 9.5 oz. | 75 |
Can coffee help prevent type 2 diabetes?
Roughly 85 percent of us drink at least one caffeinated beverage every day. Here’s the latest on how caffeine affects our health.
| Coffee and espresso (ground) | Serving size | Caffeine (mg) |
|---|---|---|
| Death Wish Coffee Co. Instant Coffee | 1 packet, makes 8 oz. | 300 |
| Folgers Classic Roast | 2 Tbs., makes 12 oz. | 120–160 |
| Keurig K-Cup, most varieties | 1 pod, makes 8 oz. | 75–150 |
| Nespresso Original Kazaar | 1 capsule | 125 |
| Nespresso Original Lungo varieties | 1 capsule | 77–85 |
| Folgers 1/2 Caff | 2 Tbs., makes 12 oz. | 60–80 |
| Nespresso Original—except Kazaar or Lungo | 1 capsule | 55–65 |
| Folgers Classic Decaf | 2 Tbs., makes 12 oz. | 2–8 |
Looking for a coffee creamer with less sugar... or none?
| Tea (bottles; tea bags) | Serving size | Caffeine (mg) |
|---|---|---|
| Brew Dr. Uplift Yerba Mate | 16 oz. | 150 |
| Health-Ade Plus Energy Kombucha | 16 oz. | 120 |
| Celestial Seasonings Energy Tea, green or black | 1 bag, brewed | 95 |
| Honest T Organic Honey Green Tea | 16.9 oz. | 94 |
| Honest T Organic Just Black Tea | 16.9 oz. | 86 |
| Pure Leaf Unsweetened Black Tea | 16.9 oz. | 77 |
| KeVita Master Brew Kombucha | 15.2 oz. | 68 |
| Celestial Seasonings English Breakfast Tea | 1 bag, brewed | 60 |
| Yoga Pure Green Tea | 1 bag, brewed | 58 |
| Lipton Black Tea | 1 bag, brewed | 55 |
| Gold Peak Unsweetened Tea | 18.5 oz. | 47 |
| Honest T Organic Half Tea & Half Lemonade | 16.9 oz. | 46 |
| Pure Leaf Honey Green Tea | 16.9 oz. | 45 |
| Tazo Organic Iced Black Tea | 13.8 oz. | 31–45 |
| Snapple Lemon Tea | 16 oz. | 37 |
| Celestial Seasonings Authentic Green Tea | 1 bag, brewed | 35 |
| Lipton Lemon Iced Tea | 16.9 oz. | 21 |
| GT’s Synergy Raw Kombucha | 16 oz. | 8–16 |
| Health-Ade Kombucha—except Plus Energy | 16 oz. | 5–15 |
| Brew Dr. Kombucha | 14 oz. | less than 15 |
| Lipton Decaffeinated Black Tea | 1 bag, brewed | less than 5 |
| Herbal tea | 1 bag, brewed | 0 |
Can you recycle that plastic tea bottle?
Newspapers, milk jugs, glass bottles, aluminum or tin cans. Most people know that those items can be recycled. But what else should go in your curbside bin?
| Soft drinks | Serving size | Caffeine (mg) |
|---|---|---|
| Starbucks Iced Energy, Tropical Citrus | 24 | 205 |
| Starbucks Iced Energy, Melon Burst | 24 | 180 |
| Pepsi Zero Sugar | 12 oz. | 69 |
| Surge | 16 oz. | 68 |
| Zevia Mountain Zevia | 12 oz. | 55 |
| Mountain Dew—diet or regular | 12 oz. | 54 |
| Diet Coke | 12 oz. | 46 |
| Zevia Cola | 12 oz. | 45 |
| Zevia Dr. Zevia | 12 oz. | 42 |
| Dr Pepper—diet or regular | 12 oz. | 41 |
| Zevia Cherry Cola | 12 oz. | 38 |
| Pepsi—diet or regular | 12 oz. | 35–38 |
| Coca-Cola—regular or zero sugar | 12 oz. | 34 |
| Pepsi True | 10 oz. | 32 |
| Barq’s Root Beer | 12 oz. | 22 |
| Sunkist—diet or regular | 12 oz. | 19 |
| 7-Up, Fresca, or Sprite | 12 oz. | 0 |
| A&W Root Beer—diet or regular | 12 oz. | 0 |
| Fanta Orange | 12 oz. | 0 |
| Ginger ale, most brands | 12 oz. | 0 |
| Mug Root Beer—diet or regular | 12 oz. | 0 |
| Stewart's Orange 'n Cream—diet or regular | 12 oz. | 0 |
| Stewart's Root Beer—diet or regular | 12 oz. | 0 |
6 great-tasting drinks with less sugar (or none)
These low-calorie finds are unsweetened or sweetened with a splash of fruit juice or (safe) stevia extract. How refreshing!
| Energy drinks | Container size | Caffeine (mg) |
|---|---|---|
| Redline Xtreme | 8 oz. | 316 |
| A Shoc | 16 oz. | 300 |
| Bang | 16 oz. | 300 |
| 5-hour Energy Extra Strength | 1.9 oz. | 230 |
| Starbucks Tripleshot Energy | 15 oz. | 225 |
| 5-hour Energy Regular Strength | 1.9 oz. | 200 |
| Celsius | 12 oz. | 200 |
| Prime Energy | 12 oz. | 200 |
| Full Throttle | 16 oz. | 160 |
| Monster Energy | 16 oz. | 160 |
| NOS | 16 oz. | 160 |
| Rockstar Original | 16 oz. | 160 |
| Venom Energy—low calorie or regular | 16 oz. | 160 |
| Mountain Dew Amp Original | 16 oz. | 142 |
| Starbucks Doubleshot Energy Vanilla | 15 oz. | 135 |
| Zevia Energy | 12 oz. | 120 |
| Coca-Cola Energy—regular or zero sugar | 12 oz. | 114 |
| Mountain Dew Kickstart Grape | 16 oz. | 90 |
| Red Bull—regular or sugar-free | 8.4 oz. | 80 |
| V8 +Energy | 8 oz. | 80 |
| V8 Sparkling +Energy | 11.5 oz. | 80 |
| Ocean Spray Cran-Energy | 10 oz. | 75 |
Losing sleep?
The FDA says that most adults can safely consume up to 400 milligrams a day. But caffeine’s impact on people varies.
| Caffeinated waters and other beverages | Serving size | Caffeine (mg) |
|---|---|---|
| Hydrant—Lemon, Orange, or Raspberry Lemonade | 0.3 oz. packet, makes 8–16 oz. | 100 |
| Phocus Caffeinated Sparkling Water | 11.5 oz. | 75 |
| Water Joe | 20 oz. | 70 |
| Kellogg's Special K Protein Shake—Chocolate Mocha or Vanilla Cappuccino | 10 oz. | 65 |
| MiO Energy | 1/2 tsp. squeeze, makes 8 oz. | 60 |
| Bai Antioxidant Infusion | 18 oz. | 55 |
| Chirp Sparkling Energy Water | 12 oz. | 50 |
| Starbucks Refreshers, can | 12 oz. | 50 |
| Vitaminwater Energy Tropical Citrus | 20 oz. | 50 |
| Nuun Sport +Caffeine | 1 tablet, makes 16 oz. | 40 |
| Nuun Vitamins +Caffeine | 1 tablet, makes 16 oz. | 40 |
| Bubly Bounce Caffeinated Sparkling Water | 12 oz. | 35 |
| AHA Black Cherry + Coffee Sparkling Water | 12 oz. | 30 |
| AHA Citrus + Green Tea Sparkling Water | 12 oz. | 30 |
How much water do you really need in a day?
The usual advice to drink eight 8 oz. glasses of water a day—the 8-by-8 rule—seems daunting. But it was never about water alone.
| Chocolate, ice cream, and yogurt | Serving size | Caffeine (mg) |
|---|---|---|
| Ben & Jerry's Coffee Toffee Bar Crunch Ice Cream | 2/3 cup | 49 |
| Ben & Jerry’s Brewed to Matter Ice Cream | 2/3 cup | 47 |
| Ben & Jerry’s Coffee, Coffee BuzzBuzzBuzz! Ice Cream | 2/3 cup | 47 |
| Dannon Lowfat Coffee Yogurt | 5.3 oz. | 40 |
| Rebel Coffee Chip Ice Cream | 2/3 cup | 30 |
| Häagen-Dazs Coffee Ice Cream | 2/3 cup | 29 |
| Hershey’s Special Dark Chocolate Bar | 1 bar, 1.4 oz. | 25 |
| Breyers Coffee Frozen Dairy Dessert | 2/3 cup | 20 |
| Dreyer’s or Edy’s Slow Churned Coffee Ice Cream | 2/3 cup | 15 |
| Hershey’s Milk Chocolate Bar | 1 bar, 1.5 oz. | 10 |
| Hershey’s Cocoa powder | 1 Tbs. | 9 |
| Chobani Coffee & Cream Greek Yogurt | 5.3 oz. | 3 |
| Swiss Miss Milk Chocolate Hot Cocoa Mix | 1 packet | 1-3 |
| Brown Cow Coffee Whole Milk Yogurt | 5.3 oz. | 1 |
| Talenti Coffee Chocolate Chip Gelato | 2/3 cup | 0 |
6 frozen treats that beat ice cream
Thanks to their fruit or yogurt, these supermarket frozen treats have a fraction—or none—of the saturated fat of full-fat ice cream. And their built-in portions (bars, bite-size pieces, or pockets) keep a lid on the calories and added sugar. Enjoy!
| Caffeinated snacks, gels, and gum | Serving size | Caffeine (mg) |
|---|---|---|
| Clif Shot Energy Gel—Chocolate Cherry or Double Expresso | 1 packet | 100 |
| Run Gum Extra Strength Energy Gum | 1 piece | 100 |
| Eat Your Coffee Caffeinated Snack Bar | 1.6 oz. bar | 80 |
| Clif Shot Energy Gel—Mocha | 1 packet | 50 |
| Jelly Belly Extreme Sport Beans | 1 oz. | 50 |
| Run Gum Energy Gum | 1 piece | 50 |
| Skratch Labs Sport Energy Chews—Sour Cherry | 1.8 oz. packet | 50 |
| Gu Energy Gel—Caramel Macchiato, Cola, Espresso Love, or Jet Blackberry | 1 packet | 40 |
| G Endurance Energy Gel with Caffeine | 1 packet | 30 |
| Clif Shot Energy Gel—Citrus or Strawberry | 1 packet | 25 |
| Gu Energy Gel—Chocolate Outrage, Mandarin Orange, Mint Chocolate, Salted Caramel, Salted Watermelon, Tastefully Nude, Tri-Berry, or Vanilla Bean | 1 packet | 20 |
| Gu Energy Stroopwafel—Caramel Coffee | 1.1 oz. stroopwafel | 20 |
| Skratch Labs Sport Energy Chews—Matcha Green Tea & Lemon | 1.8 oz. packet | 6 |
6 healthy snacks that beat chips or pretzels
They're all winners.
| Over-the-counter pills and supplements | Serving size | Caffeine (mg) |
|---|---|---|
| Hydroxycut Hardcore | 2 capsules | 270 |
| Hydroxycut Platinum | 2 capsules | 200 |
| Jet-Alert Double Strength | 1 caplet | 200 |
| NoDoz | 1 caplet | 200 |
| Vivarin | 1 tablet | 200 |
| Zantrex Red | 2 capsules | 200 |
| Excedrin Migraine | 2 caplets or geltabs | 130 |
| Excedrin Tension Headache | 2 caplets | 130 |
| Pamprin Max Pain + Energy | 2 caplets | 130 |
| Blowfish for Hangovers | 2 tablets | 120 |
| Midol Complete | 2 caplets | 120 |
| Jet-Alert Regular Strength | 1 tablet | 100 |
| Bayer Back & Body Extra Strength | 2 caplets | 65 |
Product information for Starbucks Iced Energy was updated in July 2024 and information for energy drinks was updated in July 2023. Information for all other categories was last updated in December 2020–February 2021.
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