How much caffeine is in a cup of coffee?

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Relying on coffee for caffeine to enhance work performance is a daily habit for many individuals. However, consuming too much caffeine can cause side effects that affect your health. The amount of caffeine in a cup of coffee is determined by many factors including growing region, variety, and brewing method. Join 43 Factory Coffee Roaster to learn about recognizing daily caffeine consumption limits and safeguarding your health!

Several factors affect the amount of caffeine in coffee

Caffeine is a substance naturally produced by enzymes that helps coffee plants fight pests. The amount of caffeine in coffee will be formed and shaped by the place where it is grown, altitude, variety, and brewing method. In particular, altitude is one of the main factors that contribute to determining the caffeine content in the beans. At higher altitudes, the climate and temperature are lower, making it difficult for many pests to grow and develop. This makes the plant’s caffeine defense mechanism no longer necessary. Therefore, coffee grown at high altitudes often has a lower caffeine content than coffee grown at lower altitudes.

Arabica coffees often have lower caffeine content than Robusta due to the unique characteristics of each variety. Robusta coffees often grow in low-altitude growing areas, so the plant needs to promote the production of substances such as caffeine to fight harmful pests. Meanwhile, Arabica coffee varieties often live in high places, cold climates, and few pests, so the tree tends to focus on developing sugar content and other nutrients. Therefore, most Robusta coffee plants will have nearly twice the amount of caffeine as Arabica. On average, Robusta beans have a caffeine content of 2.5%, while Arabica beans only contain about 1.3%.

Robusta coffees usually have nearly twice as much caffeine as Arabica

Amount of caffeine in a cup of coffee

According to Lorraine Kearney, a nutritionist at New York City Nutrition, the caffeine content in each cup of coffee can vary depending on the brewing method and the volume of beans used. The following is the amount of caffeine in some popular types of coffee on the market:

Filter

Filter is the most popular brewing method in European and American countries. In it, coffee is extracted by pouring hot water over ground coffee beans placed on a filter. Typically, an 8 oz (240 ml) cup of filter coffee contains about 70 – 140 milligrams of caffeine.

A 240ml cup of filter coffee usually contains about 70 – 140 milligrams of caffeine

Espresso

A cup of espresso, which is about 1 – 1.75oz (30 – 50ml) usually contains about 63 milligrams of caffeine. Despite having more caffeine per vollume than regular coffee due to the strong pressure used in extraction, the serving size of espresso is small.

A cup of Espresso coffee with a capacity of 30 – 50ml usually contains about 63 milligrams of caffeine

Milk-based

Milk-based drinks made with espresso contain the same amount of caffeine as straight espresso. Some popular milk bases include latte, cappuccino, macchiato, and americano. Since milk doesn’t contain any caffeine, the caffeine content in these drinks comes solely from the espresso. An average cup of milk base contains about 63 milligrams of caffeine which is equivalent to 30 – 50ml of espresso extract.

An average cup of milk base coffee contains about 63 milligrams of caffeine which is equivalent to 30 – 50ml of espresso extract

Decaf

Decaffeinated coffee, commonly known as decaf, still contains some amount of caffeine, although it is significantly reduced compared to regular coffee. The caffeine content in decaf can vary depending on factors such as the type of coffee, reduction method, and volume. An average cup of decaf may contain anywhere from 0 – 7 milligrams of caffeine.

On average, each cup of decaf will contain 0 – 7 milligrams of caffeine

Caffeine levels are safe for the body

The US Food and Drug Administration (FDA) states that consuming a certain amount of caffeine can have health benefits, including reducing the risk of diabetes, heart disease, depression, etc. However, overdosing on caffeine can cause negative effects extreme for the body.

According to nutrition experts, adults can consume 400 milligrams per day, equivalent to about 4-5 cups of regular filter coffee, without dangerous effects. Consuming more may cause unwanted side effects such as restlessness and difficulty sleeping. However, the ideal daily or weekly coffee intake may vary depending on a person’s lifestyle, caffeine sensitivity, and overall health. Because each body will react differently to coffee and have different tolerance levels. Additionally, children under 12 years old should not consume caffeine. Children 12 to 18 years old should not consume more than 100 milligrams of caffeine per day.

Adults can consume 400 milligrams per day, equivalent to about 4-5 cups of filter coffee

Starting your day with a cup of coffee can be energizing, but it’s essential to be mindful of your caffeine intake and how your body responds to it. Visit XLIII Coffee stores, developed from 43 Factory Coffee Roaster, to explore a variety of coffee options!

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Sources: Healthline and Methodical coffee

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