Caffeine Cheat Sheet: Which Drinks Have the Most?
Caffeine Cheat Sheet: Which Drinks Have the Most?
Curious about what kinds of beverages contain the most caffeine? We have a list for that—along with some evidence you may not even need caffeine at all.
4 min read By Colleen Travers , Writer
Most of us would give up many things before cutting out caffeine. Some things on my own list: reality television, dessert, and my cat (kidding, kind of—it really depends on the day). That’s because that morning cup of coffee, green tea, or whatever your preferred beverage is puts the pep back in your step that may otherwise not be there.
But the conversation around caffeine has been confusing, at best. Even the American Heart Association (AHA) says that there are health benefits and downsides to caffeine. While those who drink moderate amounts may be less likely to develop certain chronic diseases, drinking too much could lead to anxiety, high blood pressure, and trouble sleeping.
According to the Food and Drug Administration (FDA), up to 400 mg of caffeine is safe for most adults to consume on a daily basis. That’s roughly three to four cups of coffee per day. But what if coffee’s not your go-to? Stephanie Schiff, RDN, CDN, CDCES, a registered dietitian nutritionist and certified diabetes care and education specialist for Northwell Health, ranks the most common caffeinated beverages and notes signs you may need to cut back on your caffeine intake. Here's your caffeine cheat sheet
When it comes to caffeine, you may be consuming more of it than you think (looking at you, decaf coffee lovers). Schiff says these beverages contain the highest amounts of caffeine:
5-Hour Energy Extra Strength: 70 mg per ounce. “Most energy drinks have 100-300 mg of caffeine per serving,” says Schiff. “Many are two servings, so it’s really important to check the label before you drink them.” Zest Energy Tea: 30-150 mg per 8 ounces Black coffee: 80-150 mg per 8 ounces Espresso: 64 mg per ounce Brewed black tea: 50 mg per 8 ounces Brewed green tea: 30 mg per 8 ounces Soda: 34-44 mg per 12 ounces Decaffeinated coffee: 0-15 mg per 8 ounces. “Don’t assume decaf coffee or tea is caffeine-free,” says Schiff. “Decaf coffee can contain up to 15 mg per serving and can still be referred to as decaf. A cup of decaf tea must have less than 2.5% of its original caffeine levels. That’s usually less than 2 mg of caffeine per cup (or tea bag).”
What to think about when you drink caffeine
“Yes, most people can safely have that FDA-recommended 400 mg of caffeine a day,” says Schiff. “However, the amount of caffeine in coffee, for example, can vary greatly depending on the bean, brew method, and even the grind of the bean.”
The same goes for tea, espresso, and even the brand of soda you may drink. Plus, foods like chocolate contain caffeine, too (amounts depend on how much cocoa is used but can range from 45 mg to 240 mg), and this all counts toward your daily caffeine intake.
“Even if you are consuming the recommended amount of caffeine, some people are just more sensitive to caffeine than others,” says Schiff. “This means that you may need less, even if you are in that 400 mg range.” Signs you need to cut back on caffeine
Schiff says there are a few clear signs you’re overdoing it on caffeine. Here are some common symptoms of the over-caffeinated, many of which usually occur shortly after drinking it:
Feeling anxious or jittery Having frequent heart palpitations or a fast heartbeat Headaches Dizziness Trouble sleeping Irritability
Since 400 mg is the equivalent of three to four cups of coffee, Schiff says some may handle this amount of caffeine if it’s consumed in smaller amounts throughout the day. If this is you, make sure to have your last sip before 3pm, so you don’t wind up impacting your sleep. How to perk up without caffeine
If you’re ready to stop drinking caffeine or cut back on it, there are plenty of things you can do to mimic the energizing effect it often gives you. Here’s how to do it:
Drink more water. “Being dehydrated can make you feel lethargic and foggy,” says Schiff. “Just increasing your water intake may give you more energy without caffeine.” Exercise daily. Even a brisk walk during your lunch break will help circulate blood throughout the body and give you a boost of endorphins. Eat mostly plant based. “This keeps the good bacteria in your gut fed and happy, decreases inflammation, gives you more energy, and helps increase levels of serotonin and dopamine in your body,” says Schiff. All things you often chase when drinking caffeine. Try aromatherapy. Schiff says that sniffing eucalyptus or peppermint oil can often stimulate the brain and provide clarity. Get enough sleep. This includes doing all the things to promote a good night’s rest, like putting down the screens two hours before bedtime, not eating meals too late, and spritzing your sheets with lavender oil to help relax naturally. Drink ginger tea. For those who like the ritual of sipping on something, Schiff says that ginger tea is a caffeine-free beverage that can increase your energy and has been found to improve cognitive function.
Certainly! Energy drinks can vary significantly in their caffeine content. Let's explore some of the most caffeinated energy drinks available:
1. Hyde Xtreme: A 12 fl oz can with 400 mg of caffeine¹. 2. BreinFuel: Contains 360 mg of caffeine in a 12 fl oz serving¹. 3. Spike Hardcore Energy: Provides 350 mg of caffeine in a 16 fl oz can¹. 4. Wired X344 Energy Drink: Packs 344 mg of caffeine in a 16 fl oz can¹. 5. Redline Xtreme Energy Drink: Contains 316 mg of caffeine in an 8 fl oz serving¹. 6. Bang Energy: Offers 300 mg of caffeine in a 16 fl oz can¹. 7. Java Monster 300: Combines 200 mg of caffeine with 15 fl oz of liquid¹.
Remember that energy drinks often contain other ingredients and stimulants beyond caffeine, so it's essential to consider the overall composition. Additionally, the recommended daily caffeine intake is up to 400 mg per day, with no more than 200 mg in a single dose¹. Be mindful of your consumption to avoid potential health risks.
If you're looking for an energy boost, consider these options, but always drink them in moderation! 😊
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