Coffee is for many of us an indispensable part of the day. It energizes, improves focus, and also brings the pleasure of flavors and aromas. But where is the healthy boundary? How much caffeine can we consume daily without worrying about our health? And how many cups of coffee does that actually mean?
Recommended Daily Caffeine Intake
According to the European Food Safety Authority (EFSA), the safe daily caffeine intake is:
- for a healthy adult: up to 400 mg of caffeine per day
- for pregnant and breastfeeding women: a maximum of 200 mg per day
This dose refers to total daily intake, i.e. not only from coffee but also from tea, chocolate, energy drinks, or certain medications.
How Much Caffeine Is in a Single Cup of Coffee?
The caffeine content varies greatly depending on the type of coffee, preparation method, and bean variety:
| Type of drink |
Volume |
Caffeine (approx.) |
| Espresso |
30 ml |
63 mg |
| Doppio (double) |
60 ml |
120–130 mg |
| French press |
240 ml |
80–135 mg |
| Filtered coffee |
240 ml |
95–165 mg |
| Instant coffee |
240 ml |
60–90 mg |
| Decaffeinated coffee |
240 ml |
2–5 mg |
| Green tea |
240 ml |
20–45 mg |
| Black tea |
240 ml |
40–70 mg |
| Hot chocolate |
240 ml |
5–10 mg |
Practical Examples – How Many Cups Is “Just Right”?
For men and women who are not pregnant:
- Espresso: up to 6 cups per day
- Filtered coffee: 2–4 cups daily
- Instant coffee: around 5–6 cups
- Green tea: up to 8–10 cups (if not combined with other caffeine sources)
For pregnant women:
- Espresso: maximum 2–3 cups per day
- Filtered coffee: 1–2 cups
- Green or black tea: 3–4 cups
Caffeine Is Not Just in Coffee
Don’t forget that caffeine is also found in chocolate, cola drinks, or some pain and cold medications. When calculating daily intake, it’s important to include these sources as well.
Can You Have Too Much Caffeine?
Yes. Excessive consumption of caffeine may cause:
- insomnia
- nervousness
- elevated blood pressure
- heart palpitations
- stomach irritation
Individual sensitivity to caffeine, however, varies – some can drink coffee even in the evening without effects, while others may shake after a single espresso.
Coffee is a wonderful companion throughout the day, but as with everything – moderation is key. If you stick to the recommended dose, you can enjoy it without health worries.
In our e‑shop you’ll find not only a wide selection of quality coffees with various caffeine intensities, but also teas and chocolates that will pleasantly enrich your day – even without caffeine overload.
Want advice on choosing coffee by caffeine content? Get in touch – we’d be happy to help you find the right one.
