It’s important to know the amount of caffeine contained in your favorite coffee drink. That way, you’ll be able to minimize your daily caffeine intake if you think it’s too much.
In this guide, you’ll know the amount of caffeine contained in most coffees and how to minimize your caffeine intake.
Essentially, coffee accounts for the biggest source of dietary caffeine. On average, a cup of regular coffee contains approximately 96mg of caffeine. However, this amount may vary depending on the type of coffee.
Factors that Determine Caffeine Content
The amount of caffeine varies depending on the variety of coffee beans used, the brewing method, and the serving sizes.
- Variety of coffee beans
Coffee beans are available in several types, with the most popular ones being Robusta coffee beans and Arabica coffee beans. Generally, Robusta coffee beans contain about twice the amount of caffeine as that of Arabica coffee beans.
Decaf coffee contains less caffeine than regular coffee. Decaf coffee contains just about 7mg caffeine per cup.
- Brewing method
Generally, the amount of caffeine per cup differs depending on the kind of brewing method used such as cold brew, espresso, or pour-over.
- Serving size
The amount of coffee per cup ranges between 1 ounce and 24 ounces. Consequently, the more ounces per cup, the higher the caffeine per cup.
Amount of Caffeine per Cup
Regular coffee, also referred to as brewed coffee, refers to coffee brewed by pouring very hot water on ground coffee. On average, 1 cup (8 ounces) of regular coffee contains approximately 95mg caffeine. The serving size determines the amount of caffeine as follows:
- 6 ounces coffee= 72mg caffeine
- 8 ounces coffee= 95mg caffeine
- 12 ounces coffee= 145mg caffeine
- 16 ounces coffee= 190mg caffeine
Amount of Caffeine in Espresso
The process of making espresso involves forcing hot water at high pressure through fine grounds. Although espresso contains more caffeine than brewed coffee per volume, it contains less caffeine per serving as it’s often drunk in smaller servings.
One espresso shot measures about 30ml (1 ounce) and contains approximately 64mg caffeine. General amounts of caffeine in espresso are as follows:
- One espresso shot= 64mg caffeine
- Two espresso shots= 128mg caffeine
- Three espresso shots= 192mg caffeine
- Four espresso shots= 256mg caffeine
Caffeine Content in Various Espresso Drinks
There’re many coffees brewed by mixing milk and espresso. These espressos include lattes, iced lattes, macchiatos, and cappuccinos. Since milk doesn’t have any caffeine content, these espressos have similar caffeine content as a straight espresso. You can limit your caffeine consumption by ordering espressos in smaller servings. For instance, rather than taking 3 espresso shots containing 192mg caffeine in total, you can take 1 espresso shot containing 65mg caffeine.
Caffeine in Starbucks Drinks
- Caffeine content in brewed coffee:
The caffeine content in brewed Starbucks coffee depends on the kind of blend. The caffeine contents are as follows:
- Short 8 ounce: 155mg – 180mg
- Tall 12 ounce: 235mg – 270mg
- Grande 16 ounce: 310mg – 360mg
- Venti 20 ounce: 410mg – 475mg
- Caffeine content in lattes
Starbucks lattes include tall, short, venti, and grande lattes. They’re made with 1 espresso shot, which contains approximately 75mg caffeine. Venti and grande comprise 2 espresso shots, with both containing 150mg caffeine.
- Caffeine content in Caramel Macchiato
Just like Starbucks lattes, Starbucks caramel macchiatos are available as tall, short, venti, and grande. Tall and short espresso shots contain 75mg caffeine. Venti and grande contain 150mg caffeine.
- Caffeine content in double shot espressos
Essentially, Starbucks serves its espressos in either 1 or 2 shots. One shot of Starbucks espresso is usually known as solo while 2 shots are known as doppio. Two shots of espresso (doppio) contain about 150mg caffeine. Starbucks espresso is also served as triple shots containing 225mg caffeine and four shots (quad) containing 300mg caffeine.
- Americano caffeine content
Basically, Starbucks Americano comprises 1 to 4 espresso shots. The shots include short (75mg caffeine), tall (150mg caffeine), grande (225mg caffeine), and venti (300mg caffeine).
- Iced Americano caffeine content
- Tall (12 ounces): 150mg caffeine
- Grande (16 ounces): 225mg caffeine
- Venti (24 ounces): 300mg caffeine
- Iced latte caffeine content
- Tall (12 ounces): 75mg caffeine
- Grande (16 ounces): 150mg caffeine
- Venti (24 ounces): 225mg caffeine
- Cold brew caffeine content
- Tall (12 ounces): 155mg caffeine
- Grande (16 ounces): 205mg caffeine
- Venti (24 ounces): 310mg caffeine
- Trenta (30 ounces): 360mg caffeine
Tips for Limiting Starbucks Caffeine Intake
Although venti and grande are popular, a bigger serving isn’t always the best. A serving of 8 ounces (short) or that of 12 ounces (tall) is just enough. Thus, if you want to limit your caffeine intake, just take short and not more than tall. Either of the two has sufficient caffeine to keep you awake. Besides, they’ll assist you in reducing your caffeine intake. For instance, a short (8 ounces) contains 155mg caffeine while grande (16 ounces) contains 300mg caffeine per serving.
Starbucks decaf coffee is another great option. It’s especially great for individuals who are sensitive to high amounts of caffeine. Short contains 15mg caffeine, tall 20mg caffeine, grande 25mg caffeine, and venti 30mg caffeine.
When buying macchiatos or lattes, instead of choosing grande, go for tall. Although tall is a little smaller than grande, it contains 70mg caffeine.
As for iced lattes, choose tall (12 ounces) instead of grande (16 ounces) as it contains half the amount of caffeine.
These changes will assist you in limiting your daily caffeine consumption. Besides, you’ll make savings since you’ll spend less on smaller coffee servings.
Tips for Limiting Caffeine Consumption At Home
You can limit your coffee consumption at home using the following tips:
- Brew small
Avoid making excess coffee. Limit the amount of coffee you brew.
- Reduce the amount of coffee
Reduce the amount of coffee you use when making coffee. While the recommended ratio is adding 2 tablespoons coffee for every 8 ounces water, you can reduce the amount of coffee to limit your caffeine intake. You can use dark roasts rather than light roasts to brew tasty coffee when using less amount of coffee.
- Consider switching to decaf
Although decaf coffee isn’t completely caffeine-free, it contains a lower amount of caffeine for every cup than regular coffee. For instance, 8 ounces decaf coffee has 7mg caffeine at most.
- Limit other drinks containing caffeine
Caffeine is not only found in coffee. It’s also found in other beverages such as chocolate, tea, soda, and some energy drinks among others. Reduce consumption of such drinks to limit caffeine intake.
How Much Is Excessive Coffee
Existing research indicates that it’s safe for a healthy adult to consume a maximum of 400mg caffeine daily. That’s about 4 full cups of coffee.
It’s also worth noting that different people react to caffeine differently. Sensitivity to caffeine differs from one person to the other. Also, certain health conditions demand limiting caffeine intake.
If you’re trying to limit your caffeine intake, limit your coffee consumption to 1 or 2 cups daily or take decaf coffee instead.