Facts on Caffeine
Caffeine is a natural ingredient found in coffee beans, tea leaves, cocoa beans, guarana and yerba
maté. It is added to some carbonated drinks and cold and headache medications.
Caffeine and your body
Caffeine acts as a stimulant (increases alertness). Some people are more sensitive to caffeine than
others. For these people, too much caffeine can cause:
trouble sleeping
irritability
nervousness
rapid heart rate
headaches
Safe amounts of caffeine
The following amounts of caffeine are considered safe:
Age
Milligrams per day (mg/day)
Men and women, 19 and older
400
Pregnant and breastfeeding women 19 and older
300
Updated: 2016-07-06 | Page 1 of 4
Caffeine and children
Children under 12 years old should not have more than 2.5 milligrams of caffeine per kilogram of body
weight.
Age
Milligrams per day (mg/day)
Children, aged 4 to 6
45 (about one 355mL can of cola)
Children, aged 7 to 9
62 (about one and a half 355mL cans of cola)
Children, aged 10 to 12
85 (nearly two 355mL cans of cola)
Caffeine and teenagers
Adolescents 13 years old and older should not have more than 2.5 milligrams of caffeine per kilogram of
body weight.
Common sources of caffeine
Coffee or coffee based beverages
Beverage
Serving Size
Caffeine (mg)
Coffee, brewed
250mL (1 cup or 8 oz)
80 – 179
Cappuccino or Latte
250mL (1 cup or 8 oz)
45 – 148
Coffee, instant
250mL (1 cup or 8 oz)
81 – 106
Espresso, brewed
30mL (1 oz)
64 – 90
Decaffeinated coffee/span
250mL (1 cup or 8 oz)/span
3 – 15
Updated: 2016-07-06 | Page 2 of 4
Tea
Beverage
Serving Size
Caffeine (mg)
Iced tea, sweetened
1 can (355 mL)
22 – 64
Tea, leaf or bag (black, flavoured black)
250mL (1 cup)
43 – 50
Tea (green, oolong, white)
250mL (1 cup)
25 – 45
Decaffeinated tea
250mL (1 cup)
0–5
Herbal teas, all varieties
250mL (1 cup)
0
Other Beverages
Beverage
Serving Size
Caffeine (mg)
Energy drink, various types
250mL (1cup)
80 – 97
Diet cola
355 mL (1 can)
25 – 50
Cola
355 mL (1 can)
37 – 38
Learn more about energy drinks by reading Energy Drinks FAQs.
Moderation is key
It is important to know what your children are drinking. Offer a beverage that has little or no caffeine.
Choose beverages such as:
Updated: 2016-07-06 | Page 3 of 4
Water
100% fruit juice
Milk, chocolate milk or hot chocolate
If you think you may be taking in too much caffeine, the best approach is to limit your caffeine intake
gradually over several days.
Tips on lowering your caffeine intake
Enjoy refreshing water
Try flavoured herbal tea over ice. Some herbal teas need to be avoided during pregnancy and
breastfeeding. Speak to an EatRight Ontario Registered Dietitian to make sure your choices are
safe.
Instead of 3 cups of coffee a day, cut down gradually by having 2 cups of coffee and 1 cup of
decaffeinated coffee.
This content from www.eatrightontario.ca is Copyright © Dietitians of Canada 2015, unless otherwise indicated.
The content is not meant to replace advice from your medical doctor or counselling from a Registered Dietitian.
It is intended for educational purposes only. Dietitians of Canada acknowledges the financial support of EatRight
Ontario by the Ontario government. The views expressed do not necessarily reflect those of the province.
Updated: 2016-07-06 | Page 4 of 4