How Much Caffeine Is in Coffee? A Cup-by-Cup Guide
An average 240 ml cup of brewed coffee has about 95 mg of caffeine — but the real range is huge. Here is how much is in espresso, cold brew, instant and decaf, and how much is too much.
Key takeaways
- A 240 ml (8 oz) cup of brewed coffee averages about 95 mg of caffeine, with a typical range of roughly 80–120 mg or more.
- A single espresso has about 63 mg; most café milk drinks use a double, around 125 mg.
- Health authorities consider up to 400 mg a day safe for most healthy adults, and up to 200 mg during pregnancy.
- Caffeine’s half-life averages about five hours, so an afternoon coffee can still affect your sleep.
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Caffeine is the reason many of us reach for coffee in the morning — yet few people know how much they are actually drinking. The honest answer is: it depends, and by more than you might think. Two cups that look identical can differ by 100 mg or more.
Caffeine by drink
These are typical values. Brands, recipes and serving sizes vary widely.
| Drink | Typical serving | Caffeine (approx.) |
|---|---|---|
| Brewed (drip or filter) coffee | 240 ml (8 oz) | 95 mg (range ~70–140 mg) |
| Espresso, single | 30 ml (1 oz) | 63 mg |
| Espresso, double | 60 ml (2 oz) | ~125 mg |
| Cappuccino or latte (double shot) | 240–350 ml | ~125 mg (milk adds none) |
| Americano (double shot) | 240–350 ml | ~125 mg |
| Instant coffee | 240 ml, 1–2 tsp | 30–90 mg |
| Cold brew, ready to drink | 240 ml | ~100–200 mg |
| Decaf brewed coffee | 240 ml | 2–15 mg |
| For comparison: black tea | 240 ml | ~47 mg |
| For comparison: cola | 355 ml can | ~30–40 mg |
A large café coffee can easily contain 300 mg or more — mostly because the cup is two or three times the size of a standard 240 ml serving.
What changes the caffeine in your cup
The beans
Robusta contains roughly twice as much caffeine as arabica — about 2.2–2.7% of the bean's dry weight versus 1.2–1.5%. Blends with robusta, common in instant coffee and Italian-style espresso, pack more caffeine.
The amount of coffee
More grounds means more caffeine. A brew made at 1:15 contains more caffeine per cup than one made at 1:18 with the same beans.
Brewing method and time
Caffeine dissolves readily in hot water, so most of it is extracted early in brewing. Methods with long contact times or high coffee-to-water ratios — such as cold brew concentrate — can be very strong, which is why ready-to-drink cold brew varies so much.
Roast level (barely)
Despite the myth, dark roasts do not have meaningfully more caffeine. Caffeine is stable during roasting, so the difference per gram is small. If you scoop rather than weigh, light roast can even come out slightly ahead because its beans are denser.
How much is too much?
For most healthy adults, the US FDA and the European Food Safety Authority (EFSA) consider up to 400 mg per day — about four cups of brewed coffee — not to be associated with harmful effects. EFSA adds that single doses up to 200 mg are of no safety concern for healthy adults.
Some groups should aim lower:
- Pregnancy: guidance from EFSA and the American College of Obstetricians and Gynecologists is to stay below 200 mg per day.
- Children and teenagers: EFSA suggests no more than about 3 mg per kilogram of body weight per day.
- People who are sensitive to caffeine, or who have anxiety, heart rhythm problems or trouble sleeping, often feel better with less.
Signs you have had too much include jitteriness, a racing heart, anxiety, an upset stomach and trouble sleeping.
How long caffeine lasts
Caffeine's half-life averages about five hours in healthy adults — but it ranges from under two hours to more than nine. Genetics (especially the liver enzyme CYP1A2), pregnancy, oral contraceptives and smoking all change how quickly you clear it.
That is why a 3 p.m. coffee can still matter at bedtime. In one sleep-lab study, 400 mg of caffeine taken even six hours before bed cut total sleep time by more than an hour. If sleep is a struggle, try a caffeine curfew around midday.
Lower-caffeine options
- Decaf keeps the flavor with about 2–15 mg per cup.
- Half-caf: mix regular and decaf beans 50/50.
- Smaller servings: a single espresso or a 150 ml cup instead of a large mug.
- 100% arabica instead of blends containing robusta.
Knowing roughly how much caffeine is in your favorite drinks makes it easier to enjoy coffee on your own terms — the energy when you want it, and good sleep when you need it.
Frequently asked questions
How much caffeine is in a cup of coffee?
An 8-ounce (240 ml) cup of brewed coffee contains about 95 mg of caffeine on average. Depending on the beans, ratio and brewing method, it can range from roughly 70 mg to well over 140 mg.
Does espresso have more caffeine than drip coffee?
Per milliliter, yes — espresso is far more concentrated. Per serving, usually not: a single 30 ml shot has about 63 mg, while a 240 ml mug of drip coffee has about 95 mg.
How much caffeine is safe per day?
The US Food and Drug Administration and the European Food Safety Authority both consider up to 400 mg a day safe for most healthy adults — about four cups of brewed coffee. During pregnancy, the usual guidance is to stay under 200 mg a day.
Does decaf coffee have caffeine?
A little. Decaffeination removes at least 97% of the caffeine, so a cup of decaf typically contains about 2–15 mg, compared with around 95 mg in regular brewed coffee.
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