HealthStylz
A woman sits enjoying a coffee, embracing relaxation by a window seat indoors

Drinks · Plain answers

Coffee and Caffeine: How Much Is Fine?

What the FDA and Harvard say about your daily cup, and who should go lighter.

HealthStylz Editors
· 3 min read

Photo: Mizuno K

The short version

  • Up to 400 mg of caffeine a day suits most adults.
  • Pregnant women are advised to keep it under 200 mg.
  • Cream, sugar and syrups add the most calories.

Nutrition facts

Where caffeine hides. One normal serving of each.

Fiber per serving

  1. Coffee1 cup brewed (237 g)0 g
  2. Green tea1 cup brewed (245 g)0 g
  3. Dark chocolate1 oz (28 g)3.1 g

Protein per serving

  1. Coffee1 cup brewed (237 g)0.3 g
  2. Green tea1 cup brewed (245 g)0.5 g
  3. Dark chocolate1 oz (28 g)2.2 g

Calories per serving

  1. Coffee1 cup brewed (237 g)2.4 cal
  2. Green tea1 cup brewed (245 g)2.5 cal
  3. Dark chocolate1 oz (28 g)167.4 cal

Source: USDA FoodData Central.

For many of us, morning coffee is a ritual. So how much is too much? The short answer: most healthy adults can enjoy a few cups a day. Here are the details.

The daily limit

The FDA says up to 400 milligrams (mg) of caffeine a day is not linked with bad effects for most healthy adults. That is about two to three 12-ounce cups of coffee. Harvard's Nutrition Source defines moderate coffee as 3 to 5 cups a day, or about 400 mg. The difference is cup size. An 8-ounce cup has about 95 mg of caffeine.

How much is in your cup?

The FDA lists these amounts. They vary a lot.

  • Brewed coffee, 12 ounces: 113 to 247 mg
  • Black tea, 12 ounces: 71 mg
  • Green tea, 12 ounces: 37 mg
  • Cola, 12 ounces: 23 to 83 mg
  • Energy drink, 12 ounces: 41 to 246 mg
  • Decaf coffee, 8 ounces: 2 to 15 mg

Remember that tea, soda, chocolate and some medicines also count.

What the research says

Harvard says drinking 3 to 5 cups a day is consistently linked to a lower risk of several long-term diseases. These are studies of groups of people, so they do not prove coffee is the cause. They also do not mean you should start drinking coffee if you do not already.

When to go lighter

  • Pregnancy. Harvard says pregnant women are advised to keep caffeine under 200 mg a day, about 2 cups. The FDA says to talk to your doctor if you are pregnant, nursing or trying to become pregnant.
  • Kids and teens. The FDA says the American Academy of Pediatrics advises against energy drinks for them. The Dietary Guidelines say to avoid caffeinated drinks for children under 2.
  • Caffeine-sensitive people. Some people feel jittery, anxious or unable to sleep at lower amounts.
  • Some medical conditions or medicines. These can make you more sensitive. Ask your doctor.

Signs you have had too much

The FDA lists a fast heartbeat or heart palpitations (a fluttering feeling), high blood pressure, trouble sleeping, anxiety, jitters, an upset stomach, nausea and headache. If this sounds like you, cut back.

Do it slowly. Harvard says stopping caffeine suddenly can bring headache, tiredness, anxiety and low mood for several days, and sometimes up to a week.

Tips for your cup

  • Switch your afternoon cup to decaf. The FDA lists decaf at 2 to 15 mg per 8 ounces, and Harvard says decaf has similar benefits to regular.
  • Have your last caffeinated drink earlier in the day if you have trouble sleeping.
  • Count all your caffeine, including energy drinks, tea and soda.
  • Make coffee at home. It is easier to control the sugar and cream.

Watch what goes in your cup

Plain black coffee is very low in calories. But a tablespoon of cream has about 52 calories and a tablespoon of sugar about 48. Together they can add over 100 calories per cup. Mochas, lattes and blended drinks can add 200 to 500 calories and a lot of sugar. Harvard suggests saving those for treats.

One more tip: if you use a French press, know that unfiltered coffee has oils that can raise bad cholesterol. Drip-filtered coffee has almost none.

Where this comes from