Which foods have high caffeine? A guide to caffeine-rich foods

October 11, 2025 •

4 min read

An estimated 90% of North American adults consume a caffeinated product every day, with coffee being the most common source. However, many other items, from teas to chocolate to energy drinks, also contain significant amounts of this stimulant. Understanding which foods have high caffeine can help you manage your daily intake and avoid unwanted side effects like restlessness or sleep disruption.

Quick Summary

This guide explores the diverse world of high-caffeine foods and beverages, detailing the caffeine content in sources like coffee, tea, chocolate, and energy drinks. It provides a comparative table to help you identify items with the highest caffeine concentrations and offers practical advice on managing your intake.

Key Points

Coffee is a primary source of caffeine: A standard 8-ounce cup of brewed coffee can contain 95-165 mg of caffeine, with espresso shots being more concentrated.
Tea's caffeine content varies by type and brewing: Black tea has more caffeine than green or white tea, and longer steeping times increase content. Herbal teas are typically caffeine-free.
Dark chocolate contains significant caffeine: The higher the cocoa percentage, the more caffeine. A 1-ounce serving of high-cacao dark chocolate can contain 12-30 mg.
Energy drinks can have very high and variable caffeine levels: Some 16-ounce energy drinks contain well over 150 mg of caffeine, often combined with other stimulants like guarana.
Caffeine is also found in other processed foods: Chocolate milk, hot cocoa, and cola beverages add to your daily intake, although in smaller amounts.
Guarana is a powerful natural source: This extract, used in many energy products, is significantly more caffeinated by weight than coffee beans.
Moderation is key to avoid side effects: A daily intake up to 400 mg is generally safe for most adults, but individual sensitivity varies greatly.
Be mindful of intake for special populations: Children, pregnant women, and individuals with certain health conditions should limit their caffeine consumption.

Understanding Caffeine: More Than Just Your Morning Coffee

Caffeine is a natural stimulant found in over 60 different plant species, most notably in coffee beans, tea leaves, and cocoa pods. When consumed, it affects the central nervous system, which can increase alertness and reduce the feeling of fatigue. While many people associate a caffeine boost with their morning cup of joe, numerous other items in a typical diet contribute to overall intake. Understanding these sources is crucial for anyone monitoring their consumption, whether for health reasons, sleep quality, or general wellness.

The Major Players: Coffee, Tea, and Energy Drinks

When it comes to caffeine, these beverages are the undisputed champions. However, the concentration can vary dramatically based on preparation, brand, and type. For instance, brewed coffee generally has a higher caffeine content per serving than a cup of black tea.

Coffee: The caffeine content in coffee depends heavily on the brewing method. An 8-ounce cup of regular brewed coffee can contain between 95 and 165 mg of caffeine. Espresso is far more concentrated, with a single 1.5-ounce shot packing about 65 mg. Even decaf coffee isn't entirely caffeine-free, often containing a small residual amount.
Tea: While tea leaves often contain more caffeine by dry weight than coffee beans, the brewing process typically results in a lower concentration per cup. A standard 8-ounce cup of black tea contains about 47 mg of caffeine, while green tea has around 28 mg. The longer the steeping time, the more caffeine is released into the drink. Herbal teas, unless they contain other caffeinated ingredients like guarana, are naturally caffeine-free.
Energy Drinks: These are a significant source of caffeine, often containing other additives like guarana, which is another natural source of caffeine. The caffeine content can vary widely by brand and serving size. A typical 16-ounce energy drink can have over 150 mg of caffeine, with energy shots being even more concentrated.

Surprising Sources: Chocolate and Other Foods

Beyond the obvious beverages, many foods contain caffeine, with the amount depending on the level of processing and the percentage of cocoa. Since caffeine is naturally present in cocoa beans, all true chocolate contains some caffeine.

Dark Chocolate: This type has the highest caffeine content among chocolates because it contains a higher percentage of cocoa solids. For example, 1 ounce of dark chocolate with 70-85% cacao can contain 22.7 mg of caffeine.
Milk Chocolate: Containing less cocoa, milk chocolate has a lower caffeine level. A 1.55-ounce milk chocolate bar contains about 9 mg of caffeine.
Other Cocoa Products: Hot cocoa mixes, chocolate milk, and chocolate-flavored desserts also contribute to your daily intake, though usually in much smaller amounts compared to coffee or tea.

Hidden Caffeine in Flavors and Supplements

Many products use natural extracts and flavorings that are derived from high-caffeine plants. Guarana, a seed from a South American plant, is a common additive in energy drinks and other supplements. It contains about four times the amount of caffeine as coffee beans by weight. Kola nuts are another natural source often found in cola-flavored soft drinks.

Caffeine Content Comparison Table

To help visualize the difference, here is a comparison of approximate caffeine content in common items. Note that these are average values, and actual amounts can differ based on factors like brand, preparation, and serving size.


Item	Serving Size	Approximate Caffeine Content (mg)
Brewed Coffee	8 oz	95-165
Espresso	1.5 oz shot	65
Black Tea	8 oz	40-70
Green Tea	8 oz	25-45
Energy Drink (standard)	16 oz	160-357
Dark Chocolate (70-85% cacao)	1 oz	12-30
Milk Chocolate	1 oz	3-10
Cola	12 oz	34-46
Hot Cocoa Mix	8 oz	2-5
Guarana Extract	1 gram	Up to 100

The Importance of Moderation

For most healthy adults, consuming up to 400 mg of caffeine per day is considered safe. However, personal sensitivity, body mass, and other health conditions can significantly affect how you react. Pregnant women are typically advised to limit their intake to no more than 200 mg per day. Overconsumption can lead to unpleasant side effects, including jitters, anxiety, and insomnia. It's also worth remembering that caffeine isn't a substitute for adequate sleep and a healthy diet. If you experience negative side effects, consider reducing your intake gradually to avoid withdrawal symptoms like headaches.

Conclusion

While the ubiquitous cup of coffee remains a primary source of caffeine, many other foods and beverages contribute to your total intake throughout the day. From the dark, rich flavor of high-cacao chocolate to the powerful jolt of energy drinks, caffeine is found in a surprising variety of items. By understanding which foods have high caffeine and being mindful of your total consumption, you can enjoy the stimulant's benefits without overdoing it. Moderation and a balanced diet are key to a healthy and energized lifestyle. For more information, please consult Harvard University's guide to caffeine.

Frequently Asked Questions

No, white chocolate does not contain caffeine because it is made with cocoa butter but does not include cocoa solids, where the caffeine is stored. Dark and milk chocolate, however, do contain caffeine.

Typically, a standard 8-ounce cup of brewed coffee contains more caffeine (95-165 mg) than the same size cup of black tea (40-70 mg). However, the amount depends on the type, brand, and preparation method for both beverages.

Energy drinks can be problematic due to their very high and often variable caffeine content, along with high levels of sugar. For healthy adults, moderate intake might be acceptable, but children, pregnant women, and individuals with heart conditions should be cautious or avoid them entirely.

To reduce your caffeine intake, you can slowly cut back on the amount you consume each day. This can help minimize withdrawal symptoms like headaches. For example, try switching one of your daily caffeinated drinks for a decaf version or a naturally caffeine-free herbal tea.

Yes, decaffeinated coffee is not entirely caffeine-free. It has a much lower amount, typically containing about 2-5 mg of caffeine per 8-ounce cup, but it's not zero.

An ounce of 70-85% dark chocolate contains significantly less caffeine (12-30 mg) than a standard 8-ounce cup of coffee (95-165 mg). You would need to consume several ounces of dark chocolate to equal the caffeine in one cup of coffee.

Herbal teas such as chamomile, peppermint, and rooibos are naturally caffeine-free. Teas derived from the Camellia sinensis plant, including black, green, and white tea, naturally contain caffeine.