Drink Caffeine Converter
Compare caffeine content across coffee, tea, energy drinks, and soda.
Convert between milligrams, servings, and daily limit percentage.
Select a beverage and number of servings to see total caffeine and daily limit percentage.
Understanding Caffeine Content
Caffeine is the world’s most widely consumed psychoactive substance, found naturally in coffee beans, tea leaves, cacao beans, and many other plants. Knowing the caffeine content of different beverages helps you manage your daily intake and stay within recommended limits. The FDA recommends a maximum of 400 mg of caffeine per day for most healthy adults, which is roughly equivalent to four 8 oz cups of brewed coffee.
Caffeine Content by Beverage Type:
| Beverage | Serving Size | Caffeine (mg) | Per oz (mg) |
|---|---|---|---|
| Espresso | 1 oz (30 mL) | 63 | 63.0 |
| Brewed coffee | 8 oz (240 mL) | 95 | 11.9 |
| Cold brew coffee | 8 oz (240 mL) | 155 | 19.4 |
| Drip coffee (strong) | 8 oz (240 mL) | 145 | 18.1 |
| Instant coffee | 8 oz (240 mL) | 62 | 7.8 |
| Decaf coffee | 8 oz (240 mL) | 4 | 0.5 |
| Black tea | 8 oz (240 mL) | 47 | 5.9 |
| Green tea | 8 oz (240 mL) | 28 | 3.5 |
| White tea | 8 oz (240 mL) | 15 | 1.9 |
| Matcha (1 tsp) | 8 oz (240 mL) | 70 | 8.8 |
| Cola (Coca-Cola) | 12 oz (355 mL) | 34 | 2.8 |
| Diet Coke | 12 oz (355 mL) | 46 | 3.8 |
| Mountain Dew | 12 oz (355 mL) | 54 | 4.5 |
| Red Bull | 8.4 oz (250 mL) | 80 | 9.5 |
| Monster Energy | 16 oz (473 mL) | 160 | 10.0 |
| 5-Hour Energy | 1.93 oz (57 mL) | 200 | 103.6 |
| Dark chocolate (1 oz) | 1 oz (28 g) | 23 | — |
Recommended Daily Limits:
| Group | Maximum Daily Caffeine |
|---|---|
| Healthy adults | 400 mg |
| Pregnant women | 200 mg |
| Adolescents (13-18) | 100 mg |
| Children (under 12) | Avoid caffeine |
Conversion Formulas:
Daily limit percentage = (caffeine mg / 400) × 100%Equivalent cups of coffee = caffeine mg / 95Equivalent espresso shots = caffeine mg / 63
Practical Examples:
- Two cups of brewed coffee (190 mg total) uses 47.5% of the daily limit for a healthy adult and 95% of the limit for a pregnant woman.
- One can of Monster Energy (160 mg) equals about 1.68 cups of brewed coffee or 2.54 espresso shots in caffeine content.
- Three cups of green tea (84 mg total) contains less caffeine than a single cup of brewed coffee (95 mg).
Tips:
- Caffeine content in coffee varies significantly based on bean variety, roast level, grind size, and brewing method. The values above are averages.
- Darker roasts actually contain slightly less caffeine per bean than lighter roasts, though the difference is minimal.
- Caffeine has a half-life of 5-6 hours in most adults. A cup of coffee at 3 PM still has half its caffeine in your system at 9 PM.
- Tea contains L-theanine, which can moderate the jittery effects of caffeine, giving a calmer alertness compared to coffee.