How much caffeine is in coffee?
The caffeine content in a cup of coffee is an extremely variable parameter. The role is played not only by the type of coffee (regular or instant), but also by the size of the portion. For example, the average volume of a cup of espresso is only 30 ml. The amount of caffeine in it is about 75-80 mg. On the other hand, a large cup of instant coffee (300 ml) may well contain up to 300-350 mg of caffeine.
The total amount of coffee a person drinks per day is also important. Scientific studies show that the negative effects of caffeine can occur after 500-600 mg of caffeine. In other words, the maximum dose of coffee per day is 6-7 cups of espresso or an ordinary coffee pot. In soluble, everything depends on the number of spoons of coffee - in each of them usually about 30-50 mg.
Recall that caffeine is also found in other products - in black and green tea, in carbonated drinks (including transparent Sprite), in energy drinks and even in chocolate. In addition, not all vegetable caffeine is the same. If its source is mate or guarana , then the mechanism and speed of action may differ. For example, the aforementioned guarana has a smoother caffeine effect.
Caffeine - how does it affect the body?
Being a typical stimulator of the central nervous system, caffeine not only accelerates the heartbeat and causes the expansion of blood vessels, but also has a complex effect on the metabolism of the body. In fact, when drinking coffee, the amount of adrenaline in the blood increases, which directly affects both the metabolism and the psychological state.
Studies suggest that a 50-80 mg dose of caffeine significantly improves mood and increases productivity, 250-300 mg of caffeine leads to heart failure and mild tachycardia, 400-500 mg can cause depression, and 10,000 mg - death.
Where is the most caffeine?
As we already mentioned, the caffeine content in coffee always depends both on the type of feedstock, and on the duration and method of brewing. The size of the portion also plays a role - a portion of espresso (30 ml) usually contains from 40 to 75 mg of caffeine, while a large drink from Starbucks or another coffee shop (700 ml) may contain up to 300 mg of this substance.
It is a mistake to assume that the caffeine content in tea is always less than the caffeine content in coffee. For example, a small cup of instant coffee may contain less caffeine than a large mug of brewed tea. Among other things, significant doses of caffeine can also be found in carbonated drinks, sometimes exceeding its content in the coffee itself.
Tea and coffee caffeine table
|Drink||Estimated Caffeine Content|
|Cup of brewed coffee (250 ml)||95 - 200 mg|
|A cup of instant coffee (250 ml)||30 - 200 mg|
|A cup of decaffeinated coffee (250 ml)||2-30 mg|
|Espresso Coffee (30 ml)||40 - 75 mg|
|Cup of black tea (250 ml)||15 - 70 mg|
|Cup of green tea (250 ml)||25 - 45 mg|
|Energy Drink (250 ml)||70 - 100 mg|
|Dark Chocolate Bar (100 g)||30 - 50 mg|
|Chocolate Flavored Ice Cream||30 - 45 mg|
|Cola-Cola carbonated drinks (330 ml)||25 - 40 mg|
|Bottled iced tea (330 ml)||5 to 40 mg|
|Cup of hot chocolate (240 ml)||5-10 mg|
How much caffeine is in instant coffee?
The caffeine content in instant coffee always depends on both the particular brand and the amount of dry product that you use to make the drink. The role is also played by the fact that instant coffee most often contains synthetic caffeine, which differs in strength from natural - the effect of such caffeine is faster and more pronounced.
At the same time, the coffee bean variety used for the production of instant coffee affects only taste, but not the final caffeine content. Despite the fact that the arabica variety usually has about half as much caffeine as the robusta variety, granulated coffee leaves them more likely to smell and taste, but not caffeine itself.
Does instant coffee always contain caffeine?
The process of making instant coffee involves soaking the coffee beans and subsequently heating them to high temperatures - since natural caffeine is destroyed as a result of these processes, it is usually removed in the first stages, and then synthetic caffeine derived from uric acid and xanthine is introduced into the composition of instant coffee.
One of the reasons forcing manufacturers to use synthetic caffeine is the desire to standardize its content in the final product. Despite the fact that in Russia the legislation does not require an indication of the amount of caffeine per serving of instant coffee, in many countries this is necessary - and in this case, the caffeine content should be constant.
Decaffeinated tea and coffee
A key issue in removing caffeine from tea or coffee is that this process is far from simple as it may seem. Tea leaves or coffee grains are exposed to aggressive chemicals that “draw” caffeine. For a long time, dichloromethane, known for its carcinogenic properties and banned in household chemicals, was used for these processes.
In fact, the price of decaffeinated coffee or tea (the so-called “decaffe” varieties) is a direct indicator of the quality of this drink - trying to buy the cheapest caffeine-free variety, you will get a product that has undergone a lot of chemical processing. Always look for information on the packaging that the caffeine removal process was bio-based .
Is coffee harmful to health?
Dietary scientists are inclined to believe that a safe dose of caffeine is its use in an amount of 200-300 mg per day (about 3 cups of espresso). Caffeine dependence is formed at doses exceeding 300-500 mg per day (several large mugs of instant coffee), and a single dose of 450-500 mg of caffeine can negatively affect the human psyche.
Research suggests that 500 mg of caffeine can easily trigger bouts of anxiety and paranoia - not to mention the fact that excessive coffee consumption is uniquely associated with insomnia . Given that the half-life of caffeine (the time required to reduce its level by half) is from 3 to 5 hours, it is not recommended to drink coffee or tea 6 hours before bedtime.
How to give up caffeine?
Although caffeine is a powerful stimulant of the central nervous system and has fat-burning properties , it is effective only in case of periodic use. If you drink strong coffee or tea several times a day, caffeine has almost no effect on you. At the same time, if you try to refuse coffee, you will begin to feel the “withdrawal symptoms”.
Typical effects of caffeine refusal include headache, increased irritability, decreased activity, and even sleep problems. In most cases, these symptoms will disappear for 3-4 days without coffee or tea, and the complete removal of caffeine from the body will take about a week. After this time, caffeine will again begin to act on you fully.
The final caffeine content in a cup of coffee or tea depends on both the quality of the product used and the brewing method. In most cases, instant coffee contains more caffeine than natural. The source of caffeine in instant coffee, soda and energy is usually uric acid and xanthine, so the effect of this caffeine is much stronger.