What Has 50 mg of Caffeine? Surprising Sources Revealed

December 11, 2025 •

4 min read

A standard cup of black tea typically contains approximately 47-55mg of caffeine, a moderate amount that provides a mild stimulant effect. For those tracking their intake, knowing exactly what has 50 mg of caffeine can help manage energy levels without overdoing it.

Quick Summary

This guide reveals common beverages, foods, and products containing around 50 mg of caffeine. It compares these moderate sources to high-caffeine options for more informed consumption.

Key Points

Black Tea is a prime source: A standard 250ml cup of black tea typically contains 47-55mg of caffeine, making it a reliable source for a 50mg dose.
Certain sodas offer a similar dose: Brands like Mountain Dew often contain around 54mg of caffeine in a 12-ounce can, placing them within the 50mg range.
Caffeinated sports gels are precise: For athletes, sports gels are an excellent source, with many sachets containing exactly 50mg for controlled intake during exercise.
Dark chocolate provides a moderate dose: A 55g serving of dark chocolate can have 40-50mg of caffeine, varying with cocoa concentration.
Espresso pods can hit the mark: While a standard espresso shot is slightly higher, some individual pods or capsules are formulated to deliver a 50mg dose.
50mg is a mild stimulant: This dose is generally associated with increased alertness and focus, not the anxiety or jitters linked to higher caffeine consumption.

Understanding the 50 mg Caffeine Range

Caffeine is a naturally occurring stimulant found in over 60 plant species, including coffee, tea, and cocoa beans. The effects of caffeine can vary based on individual sensitivity, tolerance, and body mass. A 50 mg dose is generally considered moderate and can produce effects such as increased alertness and focus without the more intense side effects like jitters or anxiety that can accompany higher doses. This makes it a popular target for a mild energy boost. Several everyday products fall into this sweet spot, allowing for controlled consumption.

Black Tea: A Classic Source

One of the most common answers to the question, "what has 50 mg of caffeine?" is a cup of black tea. Depending on the brewing time, leaf size, and temperature, a standard 250ml cup of black tea can contain between 47mg and 55mg of caffeine. The concentration is also affected by how long the leaves are steeped, with longer brew times resulting in a higher caffeine level.

Specific Sodas and Soft Drinks

While not all sodas are caffeinated, some popular varieties and their serving sizes can place them in or near the 50 mg range. For example, a 12-ounce can of Mountain Dew contains around 54mg of caffeine. Other colas, like Pepsi, can hover around 40mg per 12-ounce can, placing them within a comparable ballpark depending on the exact serving size. However, the exact caffeine content can vary by brand and product line, so checking the nutritional label is always the most reliable method.

Caffeinated Sports Gels

For athletes and fitness enthusiasts, caffeinated sports gels are a targeted way to consume caffeine for performance enhancement. Many brands offer individual sachets containing 50mg of caffeine, designed for a quick energy and focus boost during endurance activities. This form allows for precise, controlled dosing during a workout or race.

Espresso Capsules and Shots

Though a full shot of espresso (1.5 ounces) typically contains around 65mg of caffeine, some espresso pods and capsules are designed to deliver a dose within the 50mg range. This offers a concentrated, yet moderate, caffeine option, especially for those who prefer espresso-based beverages like lattes or cappuccinos where the final caffeine content can be diluted by milk.

Dark Chocolate and Related Products

Chocolate contains caffeine due to the presence of cocoa beans, with darker varieties having a higher concentration. A serving of dark chocolate (approximately 55g) can contain 40-50mg of caffeine, while the same amount of milk chocolate contains significantly less, closer to 10mg. For those who enjoy a chocolatey treat, this is an important distinction to remember. Additionally, products containing guarana, a natural caffeine source, can also fall into this range, as guarana can be up to four times more potent than coffee beans.

Factors Influencing Caffeine Content

Several factors can influence the final caffeine level in a beverage. For tea, variables include:

Brewing time: Longer steeping releases more caffeine.
Water temperature: Higher temperatures can extract more caffeine.
Leaf size: Finer grinds and smaller leaf particles release caffeine more quickly.

For coffee, beyond the brewing method, the type of bean and roast can also play a role, with darker roasts sometimes having slightly less caffeine than lighter ones due to the roasting process.

Comparing 50 mg of Caffeine to Other Sources

Knowing where 50 mg fits in the grand scheme of caffeine consumption is key to informed decisions. The following table provides a quick comparison to other popular options.


Beverage/Item	Approx. Serving Size	Caffeine (mg)	Notes
Black Tea	250ml cup	47-55	Varies with brew time and type.
Mountain Dew	12 oz can	54	Check specific product labels.
Caffeinated Gel	40g sachet	50	Designed for athletic performance.
Espresso Shot	1.5 oz shot	65	Higher than 50mg, but close range.
Dark Chocolate	55g bar	40-50	Varies by cocoa content.
Green Tea	250ml cup	19-38	Generally lower than black tea.
Brewed Coffee	200ml cup	90-100+	Significantly higher than 50mg.
Energy Drink	250ml can	80+	Can be much higher depending on brand.

For additional information on recommended daily intake and potential health effects, consult a reliable health resource such as the American Heart Association.

Effects of a Moderate Dose

At a 50 mg level, individuals are most likely to experience the positive, milder effects of caffeine. This includes a temporary increase in alertness, improved concentration, and a potential lift in mood. Unlike larger doses, which can cause heightened anxiety, an increased heart rate, or restlessness, 50 mg generally provides a clean, focused boost for most healthy adults. However, even at this level, some individuals may be more sensitive and should monitor their personal reaction.

Conclusion

While coffee often steals the spotlight, a variety of products contain a moderate 50 mg dose of caffeine, perfect for a controlled boost of energy. From a classic cup of black tea to a sports gel or a serving of dark chocolate, finding this targeted amount is easier than you might think. By understanding the different sources and checking labels, you can make informed choices about your caffeine intake and achieve the desired effect without the accompanying intensity of a much larger dose.

Frequently Asked Questions

No, 50mg is generally considered a moderate dose of caffeine. For most healthy adults, the FDA suggests a daily intake of up to 400mg is safe. A 50mg dose is well below this limit and is typically associated with mild stimulating effects.

A 50mg dose is significantly less than the caffeine in a standard cup of coffee. An 8-ounce (200ml) cup of brewed coffee can contain 90-100mg or more of caffeine, roughly double the amount.

Black tea typically has more caffeine than green tea. A standard 250ml cup of black tea contains about 47-55mg of caffeine, while the same serving of green tea has a lower content of approximately 19-38mg.

No, caffeine content varies widely among different sodas and brands. While some, like Mountain Dew, contain around 54mg per 12 oz can, many standard colas have less, often in the 30-40mg range. Some citrus and root beer sodas are even caffeine-free.

Yes, but it depends on the type of chocolate. Dark chocolate has a higher caffeine content than milk chocolate. A serving of dark chocolate (around 55g) can provide 40-50mg of caffeine, whereas an equivalent amount of milk chocolate would provide much less.

A 50mg dose of caffeine primarily acts as a mild stimulant. Common effects include increased mental alertness, a boost in focus, and possibly an improved mood. This amount is unlikely to cause jitters or anxiety in most people.

For some, 50mg can be an effective dose for a mild pre-workout energy boost, especially in supplement form like a sports gel. However, many pre-workout supplements and energy drinks contain significantly higher doses, so individual tolerance and goals should be considered.