Top 10 Foods and Drinks High in Caffeine

Written by Daisy Whitbread, MScN

Caffeine is a chemical naturally found in several plant foods and drinks, synthetic supplemental forms of caffeine are also produced and added to foods. Due to caffeine's stimulating and addictive qualities, it is finding its way into more and more unhealthy foods including sodas, candies, and energy drinks.

The health benefits and costs of caffeine are controversial with numerous studies to document both benefits and health problems due to caffeine. The general upper intake limit (%UL) of caffeine intake is 400mg for adults, and less than 85mg for kids.

High caffeine foods and drinks include instant tea and coffee powders, espresso, dark chocolate, sweet chocolates, American style brewed coffee (americano), energy drinks, coffee liquors, black tea, soft drinks (especially colas), and baked goods containing chocolate. For all these foods and drinks the amount of caffeine should be seen as an average. The actual amount of caffeine can vary based on how strongly tea or coffee is brewed, and as to how much caffeine is added to various colas and energy drinks.

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#1: Instant Tea and Coffee Powders

Caffeine in 100g	1 serving 1 tsp (1g)
5714mg (1429% UL)	40mg (10% UL)

Click to see complete nutrition facts.

#2: Coffee (Espresso)

Caffeine in 100g	1 fl oz (30g)
212mg (53% UL)	62.8mg (16% UL)

Click to see complete nutrition facts.

#3: Dark Chocolate (60-69% Cacao)

Caffeine in 100g	1 oz (28g)	1 bar (112g)
86mg (22% UL)	24.4mg (6% UL)	96.3mg (25% UL)

Cocoa baking powder provides 198mg of caffeine per cup. Click to see complete nutrition facts.

#4: Sweet Chocolate (Less than 50% Cocoa)

Caffeine in 100g	1 oz (28g)	1 bar (1.45 oz) (41g)
66mg (17% UL)	18.7mg (5% UL)	27.1mg (7% UL)

Chocolate syrup provides 3.6mg of caffeine per tablespoon. Sweet chocolate is high in sugar and should be limited or avoided. Click to see complete nutrition facts.

#5: Coffee (Americano)

Caffeine in 100g	1 fl oz (30g)	1 cup (8 fl oz) (237g)
40mg (10% UL)	11.8mg (3% UL)	94.8mg (24% UL)

Click to see complete nutrition facts.

#6: Energy Drinks

Caffeine in 100g	8 fl oz (240g)
38mg (10% UL)	91.2mg (24% UL)

Energy drinks can be high in sugar and should be limited or avoided.Click to see complete nutrition facts.

#7: Coffee Liquors

Caffeine in 100g	1 fl oz (35g)	1 serving 1.5 fl oz (52g)
26mg (7% UL)	9mg (2% UL)	13.5mg (4% UL)

Click to see complete nutrition facts.

#8: Black Tea

Caffeine in 100g	1 fl oz (30g)	1 cup (8 fl oz) (237g)
20mg (5% UL)	5.9mg (1% UL)	47.4mg (12% UL)

Green tea provides 23mg per cup.Click to see complete nutrition facts.

#9: Soft Drinks (Colas)

Caffeine in 100g	1 drink, small (16 fl oz) (492g)	1 drink, large (32 fl oz) (984g)
9mg (2% UL)	44.3mg (10% UL)	88.6mg (20% UL)

Colas are high in sugar and should be limited or avoided. Click to see complete nutrition facts.

#10: Baked Goods and Sweets (Chocolate Chip Cookes)

Caffeine in 100g	1 serving 3 cookies (34g)	1 oz (28g)
13mg (3% UL)	4.4mg (1% UL)	3.7mg (1% UL)

Other baked goods high in caffeine include chocolate cake, chocolate coated cookies, and anything with chocolate frosting. Baked good and sweets are high in sugar and should be limited or avoided. Click to see complete nutrition facts.