Short answer: According to Food Standards Australia New Zealand (FSANZ), a 50ml espresso contains about 145mg of caffeine. A 250ml energy drink has about 80mg, a cup of instant coffee about 80mg, a cup of black tea about 50mg and a 375ml can of cola about 36mg. Healthy adults should have no more than 400mg a day, and no more than 200mg in one serving. One piece of Zuum Everyday Energy Gum contains 30mg.
Caffeine is in more of what we eat and drink than most people realise. Knowing how much is in each one helps you get the energy you want without overdoing it. Here's the full breakdown.
Caffeine in common foods and drinks
| Food or drink | Serve | Caffeine |
|---|---|---|
| Espresso coffee | 50ml cup | About 145mg |
| Instant coffee | 1 teaspoon in a 250ml cup | About 80mg |
| Energy drink | 250ml can | About 80mg |
| Black tea | 220ml cup | About 50mg |
| Cola | 375ml can | About 36mg |
| Milk chocolate | 50g bar | About 10mg |
Source: Food Standards Australia New Zealand. Amounts vary between brands, cafés and how drinks are made.
A note on café coffee
Café coffee is the hardest to pin down. The caffeine in an espresso shot depends on the beans, the grind, the dose and the barista. A flat white, latte or cappuccino has the same caffeine as the shot (or shots) in it. The milk doesn't add any. So a double-shot latte can easily be your biggest caffeine hit of the day.
A note on energy drinks
In Australia, energy drinks are regulated under the Food Standards Code, which caps caffeine at 320mg per litre. That means:
- a 250ml can can contain up to 80mg
- a 500ml can can contain up to 160mg
Cola-type soft drinks have a lower cap, of 145mg of caffeine per kilogram of drink.
Caffeine in Zuum products
| Zuum product | Serve | Caffeine |
|---|---|---|
| Everyday Energy Gum | 1 piece | 30mg |
| Extra Strength Energy Gum | 1 piece | 60mg |
| Everyday Energy Powder | 1 sachet | 60mg |
| Performance Energy Powder | 1 sachet | 120mg |
Every Zuum product tells you exactly how much caffeine you're getting, so it's easy to keep track. For comparison:
- 1 piece of Everyday gum (30mg) is a little less than a can of cola, or a bit over half a cup of black tea.
- 3 pieces of Everyday gum (90mg) is roughly the same as a cup of instant coffee or a 250ml energy drink.
- 1 sachet of Performance powder (120mg) is a little less than a 50ml espresso.
How much caffeine is safe?
FSANZ gives these guidelines:
| Group | Recommended maximum |
|---|---|
| Healthy adults (18+) | 400mg a day from all sources, and no more than 200mg in a single serving |
| Pregnant or breastfeeding | 200mg a day from all sources |
| Under 18 | No more than 3mg per kg of body weight in a single serving (e.g. 120mg for a 40kg child) |
FSANZ notes there's no official "acceptable daily intake" for caffeine. Its expert group found that anxiety can increase at around 3mg per kg of body weight a day in children. For adults, 3mg per kg works out to about 240mg a day, roughly three cups of instant coffee.
What 400mg looks like: about 5 cups of instant coffee, 5 cans of energy drink, 13 pieces of Zuum Everyday Energy Gum, or 6 pieces of Zuum Extra Strength Energy Gum. That's the maximum from all sources combined, not a target.
Caffeine products aren't recommended for children, or for people who are pregnant, breastfeeding or sensitive to caffeine. Always follow the directions on the pack.
Don't forget about sleep
Caffeine's effects last longer than most people think. In a study on caffeine and sleep, a 400mg dose taken 6 hours before bed still significantly disrupted sleep. The researchers recommended avoiding substantial caffeine for at least 6 hours before bedtime.
That's one advantage of a low, adjustable dose like a single piece of gum. It's easier to have just enough in the afternoon without carrying a big dose into the evening.
How to track your caffeine
- Add up all your sources: coffee, tea, soft drinks, energy drinks, chocolate, pre-workouts and gum.
- Watch the café coffee: if you're unsure, assume each shot is at the higher end.
- Use products with clear doses: Zuum lists the exact caffeine per piece and per sachet.
- Space it out: smaller doses through the day are easier to manage than one big hit.
- Stop early: keep the evening caffeine free to protect your sleep.
Frequently asked questions
How much caffeine is in a cup of coffee?
According to FSANZ, a 50ml espresso has about 145mg and a cup of instant coffee about 80mg. Café coffee varies a lot depending on the beans and the number of shots.
How much caffeine is in an energy drink?
In Australia, energy drinks can contain up to 320mg of caffeine per litre. That's up to 80mg in a 250ml can and up to 160mg in a 500ml can.
How much caffeine is in a cup of tea?
FSANZ puts a 220ml cup of black tea at about 50mg of caffeine.
How much caffeine is too much in a day?
FSANZ recommends healthy adults have no more than 400mg a day from all sources, and no more than 200mg in a single serving. The limit is 200mg a day for people who are pregnant or breastfeeding.
How much caffeine is in Zuum Energy Gum?
Zuum Everyday Energy Gum has 30mg of caffeine per piece, and Zuum Extra Strength Energy Gum has 60mg per piece.
The bottom line
Caffeine adds up quickly across coffee, tea, soft drinks and energy drinks. Knowing your numbers makes it easier to stay under 400mg a day and away from caffeine close to bedtime. If you want a dose you can measure exactly, Zuum Energy Gum gives you 30mg or 60mg a piece. You can read how it compares in caffeine gum vs coffee vs energy drinks.
