Search for how much caffeine is in coffee and you will get different numbers on different sites, partly because of one small word: "cup." A cup of coffee can be 30 ml or 250 ml, depending on which one you pour. The short answer: how much caffeine is in coffee depends on the serving size. According to the Netherlands Nutrition Centre (Voedingscentrum), a 125 ml cup of filter coffee has about 60 mg and a 30 ml espresso about 40 mg (Voedingscentrum, 2026).
TL;DR
- A 125 ml cup of filter coffee has about 60 mg of caffeine, a 30 ml espresso about 40 mg.
- Per 100 ml (our own calculation), espresso has about three times as much caffeine as filter coffee, but you drink far less of it.
- The same drink can differ a lot: 104 coffee-shop espressos from three countries ranged from 48 to 317 mg per serving.
- For healthy adults, EFSA sees no safety concern at up to 400 mg a day and 200 mg at once.
How much caffeine is in coffee, cup by cup?
It depends on the size, and the word "cup" hides that. Voedingscentrum lists 60 mg for a 125 ml cup of filter or instant coffee and 120 mg for a 250 ml mug. A 30 ml espresso has 40 mg, and a 125 ml decaf has 3 mg (Voedingscentrum, 2026).
A 125 ml filter coffee and a 250 ml mug are both called coffee, but the mug has twice the caffeine. To know the caffeine in your cup, first find out its size. Note the ml, not the number of cups. The caffeine in coffee follows the ml.
How much caffeine is in espresso, filter coffee and capsules?
Per 100 ml (our own calculation), espresso has about three times as much caffeine as filter coffee. But per serving, a single espresso has less than a cup of filter coffee. Capsules vary widely per serving. According to Voedingscentrum, 30 ml of espresso has 40 mg and 125 ml of filter coffee has 60 mg (Voedingscentrum, 2026).
| Type and serving | mg per serving | mg per 100 ml (calculated by us) | Source |
|---|---|---|---|
| Filter coffee 125 ml | 60 | 48 | Voedingscentrum, 2026 |
| Filter coffee 200 ml | 90 | 45 | EFSA, 2015 |
| Espresso 30 ml | 40 | 133 | Voedingscentrum, 2026 |
| Espresso 60 ml (double) | 80 | 133 | EFSA, 2015 |
| Capsule (serving size not comparable) | 54 to 208 per serving | not calculated, serving size varies | Angelino et al., Scientific Reports, 2018 |
The last column is our own calculation: mg divided by ml, times 100, using the figures from the two sources. All numbers in this table are guideline values from those sources; your own cup will differ.
According to EFSA, a 60 ml espresso has about 80 mg and a 200 ml filter coffee about 90 mg (EFSA, 2015). EFSA adds that all figures are approximate (EFSA, 2015). For Dutch filter coffee, we found no measured figures to add to the values from Voedingscentrum and EFSA.
A 2018 study measured 65 capsule coffees from five major brands sold in Italy. The results ranged from 54 to 208 mg per serving, excluding decaf, with serving sizes that differ (Angelino et al., Scientific Reports, 2018). The highest serving has almost four times the caffeine of the lowest (our calculation).
An espresso is a small serving with a lot of caffeine per ml, while filter coffee is a big cup with a lower concentration. Per serving they are closer than per ml: 40 mg against 60 mg at Voedingscentrum (Voedingscentrum, 2026).
Why two cups with the same name can differ so much
A 2014 study measured 104 espressos from coffee shops in Scotland, Italy and Spain and found 48 to 317 mg per serving (Ludwig et al., Food & Function, 2014). So two espressos with the same name can contain 48 or 317 mg. That is more than six times as much from lowest to highest (calculated by us).
According to the authors of that study, a cup of coffee is not a reproducible measure (Ludwig et al., Food & Function, 2014). Another study, from 2012, analysed 20 espressos from coffee shops. The caffeine varied by a factor of six, and the highest single espresso reached 322 mg (Crozier et al., Food & Function, 2012).
A Polish study from 2024 with 299 samples showed that takeaway coffee contained about three times as much caffeine as coffee brewed at home (Wierzejska & Gielecińska, Nutrients, 2024). The study does not give a per-serving figure, so don't convert it to a cup.
Your own cup can come out higher or lower than any number here, especially with espresso from a coffee shop. Use the numbers above for the order of magnitude.
What decides how much caffeine ends up in your cup
For espresso, the amount of coffee the barista uses is probably the most important factor, the authors of a 2012 study write (Crozier et al., Food & Function, 2012). More coffee in the same cup can mean more caffeine, although that study only looked at espressos from coffee shops.
A 2021 review reports that green Arabica beans contain 0.9 to 1.5% caffeine and Robusta 1.2 to 2.4%, measured on dry weight (Olechno et al., Foods, 2021). The ranges overlap, but Robusta is higher. For the full Arabica vs Robusta comparison, see our separate article.
A 2014 study raised the roasting temperature and found that the caffeine content stayed the same in those trials (Ludwig et al., Food & Function, 2014). To see how light and dark roast differ, read our separate article.
What about cold brew? We found no European measurement of cold brew, French press or moka pot that we can cite here, so we give no number. If you want to try it yourself, read how to make cold brew at home.
How many cups of coffee a day is safe?
EFSA sees no safety concern at up to 400 mg of caffeine a day for healthy adults (EFSA, 2015). That is six to seven 125 ml cups (60 mg) or four 200 ml filter coffees (90 mg), our calculation. Voedingscentrum's example: five 125 ml cups of coffee plus three cups of tea (Voedingscentrum, 2026).
| Type and serving | mg per serving | Servings up to 400 mg (calculated by us) |
|---|---|---|
| Filter coffee 125 ml | 60 | 6.7 |
| Filter coffee 200 ml | 90 | 4.4 |
| Espresso 30 ml | 40 | 10 |
| Double espresso 60 ml | 80 | 5 |
The last column is our own calculation: 400 mg divided by the mg per serving from the previous table. It counts only coffee and no other caffeine sources, such as tea or cola. If you drink those too, less room is left.
So how many cups a day suit you depends on your cup size. Small cups give you more servings, big mugs fewer. For people who are sensitive to caffeine, Voedingscentrum advises lower amounts (Voedingscentrum, 2026).
An online survey in late June and early July 2024 covered Dutch people aged 16 and over who drink coffee at least weekly. They reported 3.6 cups a day on average (Koffie & Thee Nederland, 2024). The survey had 1,130 responses and does not say how big a cup is.
Take the survey's 3.6 cups as an example. At 125 ml and 60 mg per cup, that is 216 mg a day. With 250 ml mugs of 120 mg, you reach 432 mg, above the 400 mg level at which EFSA sees no concern (EFSA, 2015). Both results are our own calculation.
Caffeine in pregnancy and just before bed
According to the Health Council of the Netherlands, as Voedingscentrum reports it, pregnant women should stay at 200 mg of caffeine a day (Voedingscentrum, 2026). EFSA gives the same 200 mg a day, also while breastfeeding (EFSA, 2015). Shortly before bedtime, 100 mg may affect sleep in some adults (EFSA, 2015).
As a precaution, the Health Council of the Netherlands, as Voedingscentrum reports it, advises no more than two cups of coffee a day, based on 125 ml cups (Voedingscentrum, 2026). The 200 mg should be spread over the day (Voedingscentrum, 2026). Two 125 ml cups come to about 120 mg (calculated by us).
According to Voedingscentrum, 100 mg equals, for example, two 125 ml cups of coffee (Voedingscentrum, 2026).
According to EFSA, the half-life of caffeine in healthy adults averages about 4 hours, with a range of 2 to 8 hours (EFSA, 2015). Put differently, after about 4 hours half of the caffeine is gone. For one person that takes 2 hours, for another 8.
These are findings from EFSA and Voedingscentrum (which reports the Health Council's advice), not personal advice.
Coffee, tea, diet cola and energy drink: which has more caffeine?
At 125 ml, black tea has 30 mg, half of the 60 mg in filter coffee (Voedingscentrum, 2026). At 250 ml, a mug of coffee has 120 mg, more than the 80 mg in a can of energy drink (Voedingscentrum, 2026). Voedingscentrum's page lists only diet cola, so we give no figure for regular cola.
| Drink and serving | mg per serving | Source |
|---|---|---|
| Filter coffee 125 ml | 60 | Voedingscentrum, 2026 |
| Filter coffee (mug) 250 ml | 120 | Voedingscentrum, 2026 |
| Black tea 125 ml | 30 | Voedingscentrum, 2026 |
| Diet cola 200 ml | 20 | Voedingscentrum, 2026 |
| Energy drink (can) 250 ml | 80 | Voedingscentrum, 2026 |
How much caffeine is in decaf?
According to Voedingscentrum, a 125 ml cup of decaf has 3 mg of caffeine (Voedingscentrum, 2026). Regular 125 ml filter coffee has 60 mg, so twenty times as much, calculated by us (Voedingscentrum, 2026). Decaf has very little caffeine, but not none. If you avoid caffeine entirely, allow for that.
Ten 125 ml cups of decaf come to 30 mg together. That is less than one 125 ml cup of filter coffee with 60 mg. That total is our own calculation on the figures above: 10 times 3 mg.
Frequently Asked Questions
How much caffeine is in a cup of coffee?
According to Voedingscentrum, a 125 ml cup of filter coffee has 60 mg of caffeine (Voedingscentrum, 2026). EFSA gives 90 mg for a 200 ml filter coffee and says all figures are approximate (EFSA, 2015). These are guideline values, and a real cup can differ a lot.
Is 200 mg of caffeine a lot?
For healthy adults, EFSA sees no safety concern at up to 200 mg at once and 400 mg a day (EFSA, 2015). 200 mg is about three 125 ml cups (60 mg) or almost two 250 ml mugs (120 mg), calculated by us.
Is 4 cups of coffee a day a lot?
Our calculation: four 125 ml cups (60 mg) come to 240 mg and four 200 ml filter coffees (90 mg) to 360 mg (Voedingscentrum, 2026; EFSA, 2015). Four 250 ml mugs (120 mg) come to 480 mg, above EFSA's 400 mg no-concern level. In pregnancy, 240 mg is above the 200 mg advice.
Which has more caffeine, coffee or an energy drink?
At 250 ml, coffee has more caffeine than an energy drink. According to Voedingscentrum, a 250 ml mug of filter coffee has 120 mg of caffeine and a 250 ml can of energy drink 80 mg (Voedingscentrum, 2026).
Does espresso have more caffeine than filter coffee?
Per 100 ml yes: 133 mg in espresso against 45 to 48 mg in filter coffee, calculated by us from the figures of Voedingscentrum and EFSA (Voedingscentrum, 2026; EFSA, 2015). Per serving, a single espresso has less: 40 mg in 30 ml of espresso against 60 mg in 125 ml of filter coffee (Voedingscentrum, 2026).
A number without a size means little
Every serving of coffee has a size. Even at one size the number varies: for 104 espressos from coffee shops it ran from 48 to 317 mg per serving (Ludwig et al., Food & Function, 2014). So always write the number down with the ml next to it.
