How much caffeine is in coffee? Espresso, capsules, pods and instant compared
An espresso contains about 80 mg of caffeine, a cup of filter coffee about 90 mg. But between a capsule, a pod, instant coffee or 100% arabica coffee beans, the differences can be significant. Here is a clear comparison, based on data from the European Food Safety Authority (EFSA), so you finally know what is really in your cup.
☕ At a glance
- Espresso (60 ml): ≈ 80 mg of caffeine
- Filter coffee (200 ml): ≈ 90 mg
- Capsule, pod or instant: ≈ 50 to 100 mg, depending on the coffee
- Decaf: only 1 to 3 mg
- EFSA guideline for healthy adults: up to 400 mg per day
Comparison table: caffeine by type of coffee
The values below are averages. The actual content depends on the coffee variety, the blend, the grind and the size of the cup.
| Drink | Serving | Caffeine (approx.) |
|---|---|---|
| Filter coffee | 200 ml | 90 mg |
| Espresso | 60 ml | 80 mg |
| Ristretto / short espresso | 30 ml | 60 mg |
| Senseo-compatible pod* | 1 pod (≈ 7 g of coffee) | 60 to 100 mg |
| Dolce Gusto-compatible capsule* | 1 capsule (≈ 6 to 7 g) | 60 to 90 mg |
| Nespresso-compatible capsule* | 1 capsule (≈ 5 g) | 50 to 90 mg |
| Instant coffee | 1 cup (≈ 2 g of powder) | 60 to 70 mg |
| Decaf coffee | 1 cup | 1 to 3 mg |
| Black tea | 220 ml | 50 mg |
| Cola | 355 ml can | 40 mg |
| Dark chocolate | 50 g | 25 mg |
* Flaronis estimate based on the amount of coffee per serving and the average caffeine content of coffee. Sources: EFSA (espresso, filter coffee, tea, cola, chocolate), Mayo Clinic (ristretto, instant, decaf).
Espresso or filter coffee: which has more caffeine?
This is the big misconception: espresso feels “stronger”, so people assume it contains more caffeine. In reality, it depends on what you compare.
- Volume for volume, espresso is far more concentrated: about 1.3 mg of caffeine per millilitre, versus 0.45 mg for filter coffee – almost three times as much.
- Cup for cup, it’s the other way round: a 200 ml cup of filter coffee (≈ 90 mg) provides slightly more caffeine than an espresso (≈ 80 mg), simply because you drink more of it.
In other words, espresso has more flavour and body, but not necessarily more kick. And a 300 ml mug of filter coffee can easily exceed 130 mg.
Arabica or robusta: the variety changes everything
The factor with the biggest impact on caffeine is the coffee variety. Robusta contains about twice as much caffeine as arabica: 1.7 to 4% of the bean’s weight, versus 0.8 to 1.4% for arabica.
In practice, a 100% arabica coffee is smoother and lower in caffeine, while a blend with robusta (typical of Italian-style espresso and “strong” coffees) gives more punch and a thicker crema. Find out more in our guide Arabica or robusta: what are the differences and which coffee should you choose?
Roast and intensity: beware of misconceptions
A very dark roast or an intensity of 9 or 10 on the pack does not mean more caffeine. Roasting develops bitterness and body, but it doesn’t create caffeine. Weight for weight, light and dark roasts contain roughly the same amount.
The intensity rating on capsules and pods therefore mainly describes the taste (body, bitterness, roast), not the amount of caffeine. To know what you are drinking, look at the variety (arabica or robusta) and the amount of coffee per serving instead.
Capsules, pods and instant coffee: what you need to know
- Nespresso-compatible capsules: with about 5 g of coffee, a capsule usually provides 50 to 90 mg. A lungo extracts slightly more caffeine than a ristretto. See our Nespresso-compatible capsules.
- Dolce Gusto-compatible capsules: slightly more coffee, around 60 to 90 mg. Milk drinks (cappuccino, latte) often contain less coffee. See our Dolce Gusto-compatible capsules.
- Senseo-compatible pods: with about 7 g of coffee for a 125 ml cup, a pod gives 60 to 100 mg depending on the blend. See our Senseo-compatible pods and our article how to choose your pods.
- Instant coffee: one teaspoon (≈ 2 g) per cup gives around 60 to 70 mg – a little less than filter coffee, and easy to adjust to taste. See our instant coffee.
How much caffeine per day?
According to EFSA, for a healthy adult:
- up to 400 mg per day, spread throughout the day, raises no safety concerns – roughly 4 cups of filter coffee or 5 espressos;
- up to 200 mg in a single dose raises no concerns either;
- for pregnant and breastfeeding women, the guideline is 200 mg per day;
- as little as 100 mg can disturb sleep in some people if consumed shortly before bedtime.
Remember other sources too: tea, cola, energy drinks and chocolate add up with coffee. These guidelines are general; if you have questions about your health, please ask your doctor.
Less caffeine, same enjoyment
Love the taste of coffee but want to cut down on caffeine, especially in the afternoon? A few tips:
- choose 100% arabica, naturally lower in caffeine;
- go for a short espresso rather than a large mug of filter coffee;
- switch to decaf after 4 pm: it keeps the coffee aroma with only 1 to 3 mg of caffeine per cup.
At Flaronis you’ll find decaf for every machine: Domino decaf Senseo-compatible pods, Gorilla decaf coffee beans or Royal N°1 decaf instant coffee.
Frequently asked questions
Is an espresso stronger than filter coffee?
Stronger in taste and more concentrated, yes. But a 200 ml cup of filter coffee contains slightly more caffeine in total (≈ 90 mg) than an espresso (≈ 80 mg).
Does instant coffee contain less caffeine?
Slightly less: around 60 to 70 mg per cup, versus 90 mg for filter coffee. You can easily adjust the amount of powder.
Does decaf coffee still contain caffeine?
Yes, but very little: about 1 to 3 mg per cup, roughly thirty times less than regular coffee.
How long does the effect of caffeine last?
The effects are felt after 15 to 45 minutes. In adults, the body eliminates about half of the caffeine in 3 to 6 hours – which is why it’s best to avoid coffee late in the day if you sleep poorly.
Not sure which coffee to choose?
Answer 4 questions: our coffee adviser shows you the coffees that suit your taste, your machine and your budget.
Photo: Gabi Miranda / Unsplash.