Caffeine
Caffeine acts as a central nervous system stimulant
- Natural chemical with stimulant effects
- Caffeine in: Tea 47 mg; coffee 95 mg; espresso 65 mg; soda 40-55mg; chocolate 24 mg/oz
- Caffeine: Safe amount up to 400 mg per day
Health Benefits:
- increases alertness
- improves mood
- temporary energy boost
- stimulates activity in brain, nervous system
Low intake of Caffeine
Symptoms of low Caffeine intake
- No symptoms w/low caffeine intake
- Signs of withdrawal from caffeine: Headache, Fatigue, Drowsiness, Nausea, Vomiting, Muscle pain, Stiffness
- Onset of withdrawal symptoms 12-24 hrs, duration 2-9 days
Causes of low Caffeine intake
- Restricted caffeine intake
- Low caffeine food intake
Excess intake of Caffeine
Symptoms of excess intake of Caffeine
- Fast or irregular heartbeat
- Frequent urination, Unable to control bladder
- Headache
- Insomnia
- Muscle tremors
- Nervousness, Irritability
At risk for excess Caffeine
- Over consumption of caffeine
- Caffeine pills
- Concentrated, high caffeine products
Caffeine Content in Foods
Foods High in Caffeine
| Food | Serving Size | Caffeine |
|---|---|---|
| Dark chocolate coated coffee beans | 1 oz | 336 mg |
| Milk chocolate covered coffee beans | 1 oz | 227 mg |
| Semisweet chocolate made w/butter | 1 cup | 105 mg |
| Coffee, regular | 1 cup | 95 mg |
| Coffee, breakfast blend | 1 cup | 92 mg |
| Energy drink | 1 cup | 91 mg |
| Energy drink, sugar free | 1 cup | 76.8 mg |
| Espresso | 1 oz | 63 mg |
| Iced mocha | 1 cup | 53 mg |
| Red eye gravy | 1 cup | 51 mg |
| Black tea, brewed | 1 cup | 47 mg |
| Coffee, instant prepared w/water | 1 cup | 47 mg |
| Cola, low calorie | 12 oz | 39 mg |
| Oolong tea | 1 cup | 36 mg |
| Cola soft drink | 12 oz | 33.3 mg |
| Cola, diet | 1 cup | 32 mg |
| Citrus energy drink | 1 cup | 31.2 mg |
| Coffee, instant, regular, powder | 1 tsp | 31 mg |
| Green tea | 1 cup | 28 mg |
| Instant tea, lemon, diet | 1 cup | 26 mg |
| Pepper soda | 1 cup | 25 mg |
| Sweet chocolate | 1 oz | 19 mg |
| Chocolate covered raisins | 1 cup | 18 mg |
| Chocolate chip muffin | 1 medium | 14 mg |
| Coffee liqueur | 1.5 oz | 14 mg |
| Baking chocolate, unsweetened, liquid | 1 oz | 13 mg |
| Tiramisu | 1 oz | 13 mg |
| Citrus green tea | 1 cup | 13 mg |
| Cocoa powder | 1 Tbsp | 12 mg |
| Chocolate mousse | 1 cup | 12 mg |
Foods Low in Caffeine
| Food | Serving Size | Caffeine |
|---|---|---|
| Chocolate drink powder | 2 Tbsp | 0.1 mg |
| Chocolate milk, fat free | 1 oz | 0.3 mg |
| Puddings, chocolate, ready-to-eat | 1 oz | 0.6 mg |
| Chocolate coated graham crackers | 3 pieces | 0.8 mg |
| Chocolate dip | 1 Tbsp | 1 mg |
| Chocolate flavored frosted puffed corn cereal | 1 cup | 1.2 mg |
| Marshmallows, chocolate coated | 1 unit | 1.4 mg |
| Hot fudge sundae | 1 medium | 1.6 mg |
| Chocolate ice cream, soft serve | 1 cup | 1.7 mg |
| Butter cookie, Sugar cookie w/chocolate icing or filling | 3 cookies | 2.2 mg |
| Chocolate syrup | 2 Tbsp | 2.3 mg |
| Coffee cream liqueur | 1 oz | 2.3 mg |
| Chocolate yogurt, nonfat | 6 oz | 2.4 mg |
| Milk and whey based drink, chocolate flavored | 1 cup | 2.4 mg |
| Chocolate milk, lowfat | 1 cup | 2.5 mg |
| Hazelnut spread, chocolate flavored | 2 Tbsp | 2.6 mg |
| Ice cream bar covered w/chocolate, nuts | 100 g | 4 mg |
| Truffles | 1 oz | 4.8 mg |
| Chocolate soy milk | 1 cup | 4.9 mg |
| Ice cream cookie sandwich | 1 sandwich | 4.9 mg |
| Hot cocoa | 1 cup | 5 mg |
| Cocoa mix powder | 3 tsp | 5 mg |
| Frozen yogurt, chocolate | 1 cup | 5.2 mg |
| Milk chocolate covered peanuts | 10 pieces | 5.6 mg |
| Milk chocolate | 1 oz | 5.7 mg |
| Coffee, decaf | 1 cup | 7 mg |
| Milk chocolate w/almonds | 1.45 oz | 7.4 mg |
| Milk chocolate w/rice cereal bar | 1.4 oz | 8 mg |
| Chocolate covered candy, low sugar or low cal | 100 g | 9 mg |
| Green tea, diet | 1 cup | 10.8 mg |
References
Caffeine: How much is too much? (2022). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
Foods Highest in Caffeine. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/caffeine/all/highest/household/common+sr+fndds+branded/no
Caffeine. (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 2, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1057
Caffeinated Alcoholic Beverages. (2017). US Food & Drug Administration. https://www.fda.gov/food/food-additives-petitions/caffeinated-alcoholic-beverages
Nutrients: Caffeine(mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/caffeine.pdf
Watson, S. (2014). Caffeine and a healthy diet may boost memory, thinking skills; alcohol’s effect uncertain. Harvard Health Publishing. https://www.health.harvard.edu/blog/caffeine-healthy-diet-may-boost-memory-thinking-skills-alcohols-effect-uncertain-201406187219
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