Caffeine in Foods
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Caffeine is a natural part of:
- tea
- coffee
- chocolate
- flavourings and extracts, such as:
- kola
- guarana
- yerba mate
Some foods are also allowed to contain added caffeine. Health Canada regulates the addition of caffeine to foods.
Recommended maximum daily intake
Health Canada scientists have reviewed several studies about caffeine and its potential health effects. Based on this review, we recommend maximum daily caffeine intakes depending on your age and circumstances.
Some of the side effects of consuming caffeine may include:
- insomnia
- irritability
- headaches
- nervousness
If you're sensitive to caffeine, consider avoiding it or lowering your intake.
| Age group | Recommended maximum daily intake |
|---|---|
| Adults (18 years and over) | 400 mg |
| People planning to become pregnant | 300 mg |
| People who are pregnant | 300 mg |
| People who are breastfeeding | 300 mg |
| Children and adolescents (up to 18 years) | 2.5 mg per kg of body weight |
Amounts in food and drink
Different foods contain different amounts of caffeine on average. You can use this table to help follow Health Canada's recommendations. You can also check food labels as some may tell you if the product contains caffeine and how much.
| Product | Serving size (unless otherwise stated) | Average amount of caffeine | |
|---|---|---|---|
| Coffee | |||
| Brewed | 8 oz | 237 ml (1 cup) | 135 mg |
| Roasted and ground, percolated | 8 oz | 237 ml | 118 mg |
| Roasted and ground, filter drip | 8 oz | 237 ml | 179 mg |
| Roasted and ground, decaffeinated | 8 oz | 237 ml | 3 mg |
| Instant | 8 oz | 237 ml | 76 to 106 mg |
| Instant decaffeinated | 8 oz | 237 ml | 5 mg |
| Tea | |||
| Black or green, brewed | 8 oz | 237 ml | 30 to 50 mg |
| Instant | 8 oz | 237 ml | 15 mg |
| Decaffeinated tea | 8 oz | 237 ml | 0 mg |
| Soft drinks | |||
| Cola beverage, regular | 12 oz | 355 ml (1 can) | 36 to 46 mg |
| Cola beverage, diet | 12 oz | 355 ml | 39 to 50 mg |
| Cocoa products | |||
| Chocolate milk | 8 oz | 237 ml | 8 mg |
| 1 envelope hot-cocoa mix | 8 oz | 237 ml | 5 mg |
| Candy, milk chocolate | 1 oz | 28g | 7 mg |
| Candy, sweet chocolate | 1 oz | 28g | 19 mg |
| Baking chocolate, unsweetened | 1 oz | 28g | 25 to 58 mg |
| Chocolate cake | 2.8 oz | 80g | 36 mg |
| Chocolate brownies | 1.5 oz | 42g | 10 mg |
| Chocolate mousse | 3.2 oz | 90g | 15 mg |
| Chocolate pudding | 5.1 oz | 145g | 9 mg |
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