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The optimal daily caffeine intake varies for each individual, but generally, up to 400mg per day is considered safe for healthy adults. This amount is roughly equal to about 4 shots of espresso or 2 to 3 cups of regular coffee. However, this number can differ depending on your sensitivity to caffeine, body weight, and overall health.
Main Foods Containing Caffeine and Their Amounts:
- Coffee
- Brewed coffee (1 cup, about 240 ml): 95-200 mg
- Espresso, Americano (1 shot, about 30 ml): 63 mg
- Decaf coffee (1 cup, about 240 ml): 2-5 mg
- Tea
- Black tea (1 cup, about 240 ml): 47 mg
- Green tea (1 cup, about 240 ml): 20-45 mg
- Herbal tea (1 cup, about 240 ml): 0 mg (usually caffeine-free)
- Cola and Other Soft Drinks
- Cola (1 can, about 355 ml): 30-40 mg
- Energy drinks (1 can, about 250 ml): 80-150 mg
- Chocolate
- Milk chocolate (1 oz, about 28 g): 1-15 mg
- Dark chocolate (1 oz, about 28 g): 5-35 mg
- Medications and Supplements
- Certain pain relievers and cold medicines: 30-60 mg
- Caffeine supplements: Can vary in dosage
When consuming caffeine, it's important to also consider the other ingredients and nutrients in these foods. For example, soft drinks typically contain a lot of sugar, which can have additional health impacts. People who are sensitive to caffeine may experience side effects such as insomnia, anxiety, or stomach discomfort. If you notice such symptoms, it's best to reduce your caffeine intake.