In moderation, caffeine is not dangerous or unhealthy. It generally takes drinking more than four 8-ounce cups of coffee a day (or the equivalent) before you start experiencing negative side effects. Still, caffeine affects everyone differently. For you, one or two cups may cause anxiety or restlessness, while a friend can drink the same amount and not feel anything.
If you feel caffeine is doing more harm than good, it’s worth considering cutting back. Reducing your caffeine intake, however, may require more than drinking one less cup of coffee every day. Caffeine can hide in some unexpected places, and knowing the sources of caffeine could make the difference between a good night’s sleep and another wide-eyed 2 a.m. internet crawl.
6 Surprising Foods with Caffeine
- Chocolate. Chocolate comes from the cacao plant, which contains caffeine naturally. Darker chocolates have a higher caffeine content than milk chocolate. Chocolate does not have as much caffeine as coffee, but it appears in a lot more foods—chocolate candies, granola bars, trail mixes, chocolate syrup, hot chocolate and chocolate milk, to name a few. Keep that in mind if you’re trying to cut back on caffeine.
- Decaffeinated coffee. Don’t let the name fool you. The process to remove caffeine from coffee is not 100% effective. According to the Nationa l Coffee Association, about 3% of the caffeine, or 2 to 4 milligrams (mg), is left behind. The small amount of caffeine may not bother you. However, people who are very sensitive to caffeine may notice it.
- Decaffeinated tea. Just like decaf coffee, decaf tea is not 100% caffeine-free. It has about 2 mg of caffeine per 8-ounce cup. If you want truly decaf tea, drink herbal tea.
- Processed foods. In general, if you see the word “energy” on a product, read the label to see if it has caffeine. Nowadays, you can buy granola bars, seltzer waters and even plain bottled waters that have added caffeine. Many of these are labeled as “energy bars” or “energy drinks.” In addition, food manufacturers are getting creative with coffee and tea and adding those caffeine sources to everything from baked goods to frozen desserts.
- Trendy “superfoods.” Matcha, promoted for having antioxidants and cancer-fighting benefits, is a form of green tea. Green tea has caffeine. Cacao nibs, also advertised as good sources of antioxidants, come from the same plant as chocolate. Another “superfood” ingredient you might see is guarana, which comes from a South American plant with four times more caffeine than coffee beans. Food companies add guarana extract to many foods and energy drinks. If you’re looking to avoid caffeine, read food labels carefully so you know what you’re eating or drinking. Don’t be swayed by advertising claims about health benefits.
- Some medications. While not technically a food, some over-the-counter pain relievers contain caffeine to help boost their effectiveness. As with food, read your medication labels carefully if you’re trying to avoid caffeine.
Other Foods with Caffeine: The Usual Suspects
Despite the growing number of foods with caffeine, most Americans still get their caffeine fix from coffee, tea and soda.
Coffee, on average, has 95 mg of caffeine per 8-ounce cup, and that includes coffee used in blended coffee drinks, iced coffee and cold brews. Black tea has 47 mg, and green tea has about 28 mg.
Sodas, diet and regular, have about 40 mg in a 12-ounce can. You may think caffeine is only in dark sodas, or colas, but caffeine can exist in some green, yellow, orange and red sodas, too.
The Food and Drug Administration has said that most adults can consume 400 mg a day without experiencing serious side effects. That’s about the equivalent of two 16-ounce cups of black coffee from your favorite coffee joint.
What to Do When You Drink (or Eat) Too Much
It’s easy to go overboard with caffeine, whether from coffee or some other hidden source. You’ve likely experienced the restlessness and shaking many of us refer to as “caffeine jitters.” Other side effects include dizziness, headaches and a fast heartbeat.
Some websites claim that eating certain foods, such as bananas, can help with caffeine jitters, but there isn’t much research to support those claims. Instead:
- Don’t drink or eat any more caffeine. The best thing you can do is let your body get rid of what’s in your system.
- Exercise. Take a walk, go for a run or hit the gym to burn off some of your excess energy.
- Meditate. This can help if caffeine makes you feel anxious. Taking deep breaths may calm you down.
Energy Boosts Without the Caffeine
Caffeine isn’t the only energy lifter out there. If you need a pick-me-up, try one of these alternatives:
- Drink plenty of water. Feeling tired can be a symptom of dehydration. Reach for a glass of water, not a cup of coffee, and see if that perks you up.
- Eat more frequently. Eating a snack or meal every three to four hours may help you avoid between-meal energy slumps.
- Eat a well-balanced diet. Healthy meals should give you the nutrition you need to make it through your day. Be sure to include whole grains, healthy fats, lean sources of protein, fruits and vegetables.
- Skip the sugar. Like caffeine, drinks and snacks with added sugar can give you a quick energy boost. But, a few hours later, you might crash.
- Snack smart. The Academy of Nutrition and Dietetics recommends snacks that combine protein and carbohydrates. This combination should give you a long-lasting energy boost. Think carrots and low-fat cheese, low-fat Greek yogurt with berries, or an apple and nuts or nut butter.
- Take a walk. Fight the urge to grab a coffee or a nap and take a short walk around your block or office’s parking lot. You might be surprised at how much energy you have when you’re finished.
More to Read
- Is Caffeine Bad for Your Heart? It Depends.
- Tired? Having Headaches? You Could Be Experiencing Caffeine Withdrawal
- Recognizing Dehydration Symptoms in Athletes
- Low-Sugar Drinks You Can Enjoy if You Have Diabetes
Medically reviewed by Jessika Rose RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program.
