Caffeine Facts from a Naturopath

As an owner of a tea company and naturopathic practitioner I am always asked about the caffeine content of tea and coffee – which one has more?

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Where is caffeine found?

Caffeine is an ingredient found naturally in the leaves, seeds or fruit of more than 60 plants worldwide. Some of the most commonly known sources of caffeine include coffee beans, tealeaves, cocoa beans, kola nuts, and guarana plants.

Caffeine can also be produced synthetically and subsequently added to various foods and beverages, including tea, coffee, cola, chocolate, energy drinks, and iced coffee.

How much caffeine is in food and beverage products?

– Instant coffee (250ml cup) = 60-80mg
– Instant decaf coffee (250ml cup) = 2-12mg
– Cappuccino or Café latte (250ml cup) = 113-282mg
– Espresso or short black (1 shot) = 107mg
– Plunger or percolated coffee (250ml cup) = 60-120mg
– Energy drink (250ml can) = 80mg
– Cola (375ml can) = 36-48mg
– Iced coffee (500ml bottle) = 30-200mg
– Black tea (250ml cup) = 25-110mg
– Green Tea (250ml cup) = 30-50mg
– White Tea (250ml cup) = 30-55mg
– Oolong Tea (250ml cup) = 50-75mg
– Milk chocolate (100g bar) = 20mg
– Dark chocolate (100g bar) = 70mg

What causes the variation of caffeine from product to product?

The caffeine content can vary from brand to brand. Where they source ingredients (farming, picking time, seasonality) and how they are processed or prepared (fermentation, roasting). The steeping time of tea will vary the caffeine content.

There is no caffeine in herbal teas unless they are based on white, green, yellow or black teas such as Chai.

There is still some level of caffeine in decaffeinated beverages.

How long does caffeine stay in your system?

Caffeine’s major effects are experienced for at least 4 hours. For example if you consume 200mg of caffeine at mid-day, you would still have 100mg in you at around 5.45pm. This is longer for those sensitive to caffeine and drinking extremely large doses. The health of an individual will also determine how caffeine is metabolized.