Have you ever questioned how much caffeine is in a cup of coffee? If you are among the many who rely on the boost in energy that a cup of joe brings, then there is a good chance that you have wondered the same thing.
In this article, allow us to share with you everything you need to know about your favorite beverage such as where it came from, the many nutrients found in it, and its long list of benefits and dangers. By the end of this article, we are sure that you will have gained new-found confidence in your knowledge about coffee and can brag about it to your friends the next time you meet up for—well, coffee.
About Coffee and Its Origins
For hundreds of years, coffee has been enjoyed by men. It is believed that coffee was originally from Ethiopia and only started being known across the globe in the 16th century. Even then, it has been recognized as having an energizing effect. It was commonly consumed by Islamic people as it plays a big role in some of their religious practices.
Up until today, there is still no hard evidence as to which ancient civilization it did originate from. However, there are numerous accounts as to who discovered it. The more important thing, though, is that many of us enjoy it and embrace the effects that it does to our bodies. But, what are the nutrients that can be found in a cup of joe, you ask?
What is in a Cup of Coffee?
Coffee, next to water, is the second most consumed beverage across the globe. Having established that, are we really aware of what we are putting inside our bodies? For years, there have been countless studies done that are focused on the nutritional benefits of drinking coffee. On the other hand, we were also made aware of the health hazards that consuming it can give.
Some of the many nutritional components that make up a single cup of regular coffee include calories, protein, vitamin B2, potassium, manganese, magnesium, and niacin. There can also be found trace amounts of pantothenic acid. Together, these ingredients make up a very nutritious drink that can make you feel a temporary increase in energy levels.
How Much Caffeine is in a Cup of Coffee?
In the western world, the most popular way of making coffee is through the use of a drip coffee maker using a filter method or thru pod coffee makers. When you prepare your cup of joe this way, then you get a very sizable dose of caffeine similar to millions of people across the globe.
There many factors that affect coffee caffeine content found in your cup of coffee such as the type of coffee beans you are using, whether you like light or dark roasted, the serving size and the type of coffee you are drinking. Some prefer the regular, brewed coffee while others go for decaf, espresso, or even instant coffee.
- Brewed Coffee
A cup of brewed coffee, which is about eight ounces, contains an average of 95 mg of caffeine. However, it can range from 70 to 140 mg. This is done by pouring hot water on ground coffee beans that are put in a filter.
A shot of espresso, which is prepared by forcing a small amount of hot water or steam through super fine ground coffee beans, contains around 63 mg of caffeine. However, drinks that are espresso-based such as cappuccinos, lattes, Americanos, and macchiato have about 63 mg to 125 mg of caffeine depending on the size of the drink.
- Instant Coffee
This type of coffee is prepared by mixing a teaspoon or two of dried coffee with a cup of boiling water. A cup of instant coffee has roughly 30 to 90 mg of caffeine.
- Decaf Coffee
Contrary to popular belief, a cup of decaf coffee is not entirely free of caffeine. In reality, it can contain an average of three mg of caffeine but can sometimes reach up to seven mg. It all depends on the cup size and the method used to turn regular coffee to decaf.
How Many mg of Caffeine in Coffee is Too Much?
Now that you know how much caffeine is in a cup of coffee, you might be wondering which of these numbers is considered to be the healthy amount. Many believe that about 400 mg of caffeine is just the right amount to enjoy its benefits without the side effects. However, it still depends on the person and how caffeine affects his emotional, physical, and mental wellness.
Local coffee shops usually serve them in 16-ounce cups, which means that you get around 330 mg of caffeine out of it. While that amount stays just under the perceived daily limit, you also have to take into consideration other things that might add to that number including chocolate, sports drinks, soda, tea, and pain relievers, which all have caffeine in them.
How to Enjoy the Benefits of Caffeine While Minimizing Harm
- Do not drink coffee every day
Caffeine can be addictive and may have you caught up in a cycle where you need to consume it every single day in order to function at your best. To prevent this from happening, try hard to limit your coffee consumption to just one cup per day or less.
- Know your dose
Be aware of how your body acts in response to the caffeine found in coffee and other drinks. If you feel jittery, then you know you went over your limit, and you should try to cut down on it next time. However, if drinking a cup of coffee does not make you feel anything, then you can increase your dosage to enjoy the boost in energy that it offers.
- Try alternatives such as cocoa
There are many of us who are oblivious to the fact that there are alternatives to caffeine that can be found in nature such as the cocoa. This unprocessed chocolate has a compound that can be mistaken for caffeine because of its similar effects. However, it does not mess with your nervous system but stimulates blood flow and thereby making you feel more alert and energized.
When it comes to food and beverage consumption, too much almost always means danger. The same goes for drinking coffee. When you put large amounts of caffeine in your system every day, caffeine overdose can cause many side effects including a caffeine headache, chest pain, anxiety, stomach irritation, and insomnia. So, be careful and enjoy your coffee only as much as your body can handle.
You might also like this: The Physical & Mental Effects of Coffee