Popular Beverage Choices
University of Hawai‘i at Mānoa Food Science and Human Nutrition Program and Human Nutrition Program
Caffeine
is a chemical called xanthine found in the seeds, leaves, and fruit of many plants, where it acts as a natural pesticide. It is the most widely consumed psychoactive substance and is such an important part of many people’s lives that they might not even think of it as a drug. Up to 90 percent of adults around the world use it on a daily basis. According to both the FDA and the American Medical Association the moderate use of caffeine is “.” It is considered a legal psychoactive drug and, for the most part, is completely unregulated.
Typical Doses and Dietary Sources
What is a “moderate intake” of caffeine? Caffeine intakes are described in the following manner:
- Low–moderate intake. 130–300 milligrams per day
- Moderate intake. 200–300 milligrams per day
- High intake. 400 or more milligrams per day
The average caffeine consumption for American adults is considered moderate at 280 milligrams per day, although it is not uncommon for people to consume up to 600 milligrams per day. This works out to almost 4 ½ cups of coffee per day. The bitter taste of caffeine is palatable for many and coffee is the most readily available source of it, accounting for 70 percent of daily caffeine consumption. The second readily available source of caffeine is soft drinks, delivering 16 percent of daily caffeine. (In this case, the bitter caffeine taste is usually masked by a large amount of added sugar.) Tea is the third common source of caffeine, at 12 percent.
Just how much caffeine is there in a cup of coffee? It varies. The caffeine content of an average cup of coffee can range from 102 to 200 milligrams, and the range for tea is 40 to 120 milligrams. Table 3.11 “Caffeine Content in Various Beverages and Foods” provides useful information on the levels of caffeine found in common beverages. When estimating your total caffeine consumption remember it’s not only in beverages, but also some foods and medicine.
Table 3.11 Caffeine Content in Various Beverages and Foods
| Beverage/Food | Milligrams |
| Starbucks Grande Coffee (16 oz.) | 380 |
| Plain brewed coffee (8 oz.) | 102–200 |
| Espresso (1 oz.) | 30–90 |
| Plain, decaffeinated coffee (8 oz.) | 3–12 |
| Tea, brewed (8 oz.) | 40–120 |
| Green tea (8 oz.) | 25–40 |
| Coca-Cola Classic (12 oz.) | 35 |
| Dr. Pepper (12 oz.) | 44 |
| Jolt Cola (12 oz.) | 72 |
| Mountain Dew (12 oz.) | 54 |
| Mountain Dew, MDX (12 oz.) | 71 |
| Pepsi-Cola (12 oz.) | 38 |
| Red Bull (8.5 oz.) | 80 |
| Full Throttle (16 oz.) | 144 |
| Monster Energy (16 oz.) | 160 |
| Spike Shooter (8.4 oz.) | 300 |
Source: Caffeine.MedicineNet.com. http://www.medicinenet.com/caffeine/article.htm. Accessed October 2, 2011.
Health Benefits
The most renowned effects of caffeine on the body are increased alertness and delay of fatigue and sleep. How does caffeine stimulate the brain? Caffeine is chemically similar to a c