Caffeine
A natural stimulant in coffee, tea and cocoa.
What is Caffeine?
Caffeine is a natural stimulant found in coffee, tea, cocoa and many soft and energy drinks. It works by blocking adenosine, the brain chemical that makes you feel drowsy, which temporarily boosts alertness and focus. It is not a nutrient, but it is the most widely used stimulant in the world.
Health benefits of Caffeine
- Increases alertness, focus and reaction time
- Can enhance endurance and exercise performance
- May lift mood and reduce perceived effort
- Coffee and tea also supply beneficial antioxidants
Top food sources of Caffeine
See full rankingCoffee, tea, cocoa and dark chocolate, energy drinks and some sodas. Values shown per 100 g.
Tea, instant, unsweetened, powder
3,680 mg
Coffee, instant, regular, powder
3,142 mg
Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder
2,240 mg
Tea, instant, unsweetened, lemon-flavored, powder
2,066 mg
Coffee, instant, with chicory, powder
2,063 mg
Coffee, instant, regular, powder, half the caffeine
1,571 mg
Candies, dark chocolate coated coffee beans
839 mg
Candies, milk chocolate coated coffee beans
800 mg
Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener
476 mg
Coffee, instant, with sugar, mocha-flavor, powder
360 mg
Coffee, instant, with sugar, cappuccino-flavor powder
302 mg
Coffee, instant, with sugar, french-flavor, powder
246 mg
How much Caffeine do you need?
There is no Daily Value. Up to about 400 mg a day (roughly 3–4 cups of coffee) is considered safe for most healthy adults; pregnant people are advised to limit it.
Caffeine deficiency
Caffeine is not an essential nutrient, so there is no deficiency. Regular users who stop suddenly may get temporary withdrawal headaches and fatigue.
Can you have too much Caffeine?
Too much caffeine can cause jitteriness, a racing heart, anxiety and disrupted sleep. Sensitivity varies, and it is wise to avoid it later in the day.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Caffeine do?
Caffeine is a natural stimulant found in coffee, tea, cocoa and many soft and energy drinks. It works by blocking adenosine, the brain chemical that makes you feel drowsy, which temporarily boosts alertness and focus. It is not a nutrient, but it is the most widely used stimulant in the world.
How much Caffeine do I need per day?
There is no Daily Value. Up to about 400 mg a day (roughly 3–4 cups of coffee) is considered safe for most healthy adults; pregnant people are advised to limit it.
Which foods are highest in Caffeine?
Per 100 g, some of the richest sources are Tea, instant, unsweetened, powder, Coffee, instant, regular, powder, Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder, Tea, instant, unsweetened, lemon-flavored, powder, Coffee, instant, with chicory, powder.
What happens if I don't get enough Caffeine?
Caffeine is not an essential nutrient, so there is no deficiency. Regular users who stop suddenly may get temporary withdrawal headaches and fatigue.
Can you have too much Caffeine?
Too much caffeine can cause jitteriness, a racing heart, anxiety and disrupted sleep. Sensitivity varies, and it is wise to avoid it later in the day.