Which fruits have caffeine and how much caffeine do they have? Today we’re going to dig into a few fruits that you may not have realized contained caffeine. You’ll probably be surprised which fruits are the highest in caffeine content. Whenever you’re searching for a healthy snack, keep an eye out for these energizing treats! The 50 Fruits with the Most Caffeine
Foods High in Caffeine
Caffeine is a chemical that stimulates the central nervous system, muscles, heart, and other parts of the body that help control blood pressure.
The bitter substance is found naturally in the leaves and seeds of over 60 plants. Man-made caffeine can also be produced and added to foods, medicines, and drinks.
Because of its mind-altering effects, it may be considered a psychoactive drug. However, it is generally recognized as safe (GRAS) by the FDA.. To date, caffeine is the most widely consumed mind-altering drug in the world.
Although caffeine has some health benefits, too much of it can pose a danger to your health.
Why You Should Avoid Caffeine
Avoiding caffeine completely can be difficult because it’s a common ingredient in many foods and drinks. But in general, your caffeine intake should not exceed 400 milligrams a day — the amount in about four to five cups of coffee.
Too much caffeine in your diet can:
Create Dependence
Because caffeine stimulates the central nervous system, regular use can cause mild physical dependence. Although it is not considered dangerous, caffeine withdrawal can cause unpleasant side effects.
Some symptoms of caffeine withdrawal include:
- Headaches
- Fatigue
- Difficulty concentrating
- Nausea
- Muscle Pain
Interfere With Sleep
Caffeine intake during the day decreases your level of 6-sulfatoxymelatonin — the main part of melatonin, a sleep hormone naturally produced by your body. Low melatonin can lead to sleep deprivation and insomnia.
However, how much caffeine affects your sleep schedule depends on your sensitivity and how quickly you digest the substance.
Elevate Blood Pressure
Although it is unclear why it happens, high doses of caffeine can temporarily increase your blood pressure. The effect can increase your risk of heart attack and stroke.
Foods With Caffeine
1. Cola Nut
Cola nut is the seed of the cola plant. It is used widely in West African countries as part of cultural traditions. Cola nut is also used to make medicine for a variety of ailments. Cola extract is a common flavoring ingredient in caffeinated sodas and energy drinks.
2. Chocolate
Chocolate is made out of the cocoa plant. Cocoa and chocolate intake may result in a decreased risk of heart disease and high blood pressure.
The amount of caffeine in chocolate products varies, but the more cocoa solids it contains, the higher the caffeine content. One ounce of dark chocolate contains around 12 milligrams of caffeine.
Bittersweet chocolates usually have higher caffeine concentrations than regular sweet chocolates and milk chocolates.
3. Guarana
Guarana is a plant named after the Guarani tribe, who brewed a drink using its seeds. Today, guarana is used as a medicine, although there is no solid scientific evidence to support its various uses. Guarana is also an ingredient in some caffeinated foods and drinks, such as snack bars and energy drinks.
4. Coffee
Coffee is a drink made from coffee beans, which come from the Coffea arabica bush. It is one of the biggest natural sources of caffeine, with 95 milligrams of caffeine per eight-ounce cup. People primarily drink coffee to relieve mental and physical fatigue.
5. Tea
Tea is a beverage made from steeping Camellia sinensis leaves in hot water. It is less caffeinated than coffee. However, tea contains natural plant compounds called polyphenols or tannins, which slow down the release of caffeine. Drinking tea gives longer-lasting effects of caffeine, compared to what you would feel after drinking coffee.
Caffeine-Free Alternatives
1. Chicory Root
Chicory is a plant used to create medicine, but it can also be consumed. When steeped in hot water, ground chicory root makes a good coffee alternative.
2. Carob
Carob pods from the Ceratonia siliqua shrub or tree may be used to treat digestion problems as well as other conditions, although there’s not much scientific evidence to support its medicinal use. The ingredient can be a chocolate substitute, and carob flour and extracts are also used in some food products.
3. Berries
Berries are a healthy and quick source of energy.
Blueberries, for example, contain a combination of soluble and insoluble fiber, which helps slow down digestions and causes a slower release of sugar into your bloodstream. This provides a longer-lasting energy boost than other caffeinated foods and beverages.
Top 10 Foods and Drinks High in Caffeine
Caffeine is a chemical naturally found in several plant foods and drinks. Synthetic supplemental forms of caffeine are also produced and added to foods. Due to caffeine’s stimulating and addictive qualities, it is finding its way into more and more unhealthy foods including sodas, candies, and energy drinks.
The health benefits and costs of caffeine are controversial with numerous studies to document both benefits and health problems due to caffeine. The upper intake limit (UL) of caffeine intake is 400mg for adults and less than 85mg for kids.
High caffeine foods and drinks include chocolate-covered coffee beans, coffee, energy drinks, espresso, sodas, green tea, black tea, dark chocolate, coffee liqueur, and baked goods containing chocolate.
For all these foods and drinks the amount of caffeine is an average. The actual amount of caffeine can vary based on how strongly tea or coffee is brewed, and as to how much caffeine is added to various colas and energy drinks.
List of High Caffeine Foods and Drinks
#1: Dark Chocolate Coated Coffee Beans
| Caffeine per oz(28 Beans) | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 336mg (84% UL) | 839mg (210% UL) | 311mg (78% UL) |
Nutrition Facts for Dark Chocolate Coated Coffee Beans
#2: Coffee
| Caffeine per 8oz Cup | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 95mg (24% UL) | 40mg (10% UL) | 8000mg (2000% UL) |
Nutrition Facts for Coffee
#3: Energy Drinks
| Caffeine per 8oz Cup | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 91mg (23% UL) | 38mg (10% UL) | 123mg (31% UL) |
Nutrition Facts for Energy Drink
Energy drinks are typically high in sugar, sweeteners, and other artificial additives and should be avoided.
#4: Espresso
| Caffeine per 1oz Shot | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 63mg (16% UL) | 212mg (53% UL) | 4711mg (1178% UL) |
Nutrition Facts for Espresso
#5: Sodas
| Caffeine per 16oz Bottle | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 49mg (12% UL) | 10mg (3% UL) | 49mg (12% UL) |
Nutrition Facts for Pepper Soda
Energy drinks are typically high in sugar, sweeteners, and other artificial additives and should be avoided.
#6: Green Tea
| Caffeine per 8oz Cup | Caffeine per 100g |
|---|---|
| 28mg (7% UL) | 12mg (3% UL) |
Nutrition Facts for Green Tea
#7: Black Tea
| Caffeine per 8oz Cup | Caffeine per 100g |
|---|---|
| 26mg (7% UL) | 11mg (3% UL) |
Nutrition Facts for Black Tea (Ready To Drink)
#8: Dark Chocolate
| Caffeine per 1oz Square | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 24mg (6% UL) | 86mg (22% UL) | 30mg (7% UL) |
Nutrition Facts for Dark Chocolate (60-69% Cocoa)
- Cocoa powder provides 198mg of caffeine per cup
- Hot cocoa provides 5mg per cup
#9: Coffee Liqueur
| Caffeine per 1.5oz Shot | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 14mg (3% UL) | 26mg (7% UL) | 15mg (4% UL) |
Nutrition Facts for Coffee Liqueur.
#10: Chocolate Cake with Frosting
| Caffeine per Slice | Caffeine per 100g | Caffeine per 200 Calories |
|---|---|---|
| 8mg (2% UL) | 6mg (2% UL) | 3mg (1% UL) |
Nutrition Facts for Chocolate Cake With Frosting.
What Foods Contain Caffeine?
Our editorial process includes extensive measures to verify accuracy, provide clarity on complex topics, and present factual information.
We regularly update our articles to include the latest research, expand coverage, and add new information as it becomes available.
Caffeine is a naturally occurring substance present in coffee beans, tea leaves, guarana, and cocoa beans. Caffeine has become the world’s most popular stimulant due to its ability to boost alertness and energy levels. For many people, a hot cup of coffee is a key part of the morning routine. Consuming caffeine too close to bedtime, however, can make it difficult to fall asleep.
The average American adult consumes between 120 milligrams and 215 milligrams of caffeine per day, which is well under the recommended limit of 400 milligrams. Compared to people living in the countries of Europe, Asia, and Latin America, U.S. residents consume significantly more of their caffeine in the form of soda, sports drinks, and energy drinks.
The Food and Drug Administration (FDA) only requires added caffeine to be listed on food and drink ingredient labels. Products that contain naturally occurring caffeine do not have to list caffeine as an ingredient, which means not all consumers realize which foods and drinks have caffeine in them.
You may be surprised to learn that a significant portion of daily caffeine intake comes not from coffee, tea, and energy drinks, but from flavored sodas, chocolate, and other hidden sources.
Does Decaffeinated Coffee Contain Caffeine?
Despite the name, decaffeinated coffee still contains trace amounts of caffeine that may result in side effects if you’re sensitive to caffeine. While the exact amount may vary depending on the brand and the strength of the brew, you can expect to find around 5 milligrams of caffeine in an 8-ounce cup of decaf coffee.
For comparison, an 8-ounce cup of regular coffee contains 95 milligrams, and one ounce of espresso contains 63 milligrams of caffeine. Black tea can also contain 48 milligrams of caffeine per 8 ounces, so if you’re looking for a calming drink before bed, you may want to reach for a caffeine-free herbal tea instead.
Do Sugary Drinks Contain Caffeine?
You may expect energy drinks and guarana to have caffeine in them, but you’ll also find this energizing substance in seemingly caffeine-free drinks such as certain sodas or flavored milk. Drinks like Coca Cola and Mountain Dew contain between 20 milligrams and 40 milligrams of caffeine per 8 ounces.
Overall, soft drinks account for about 16% of caffeine consumption in the United States, and they are more popular with younger consumers. Because these drinks also tend to be high in sugar, they should be consumed in moderation and they’re not the best choice if you want to relax before bed.
Does Chocolate Have Caffeine?
Cocoa beans naturally contain a fairly high amount of caffeine. As a benchmark, dark chocolate with a cocoa content of 60% to 70% contains about 86 milligrams of caffeine per 100 grams. The darker the chocolate, the higher the cocoa content and the more caffeine present. If you have a sweet tooth after dinner, white chocolate may be a better choice.
Some examples of chocolate-flavored foods that contain caffeine include hot chocolate, breakfast cereals, ice cream, and candy bars. These foods have a proportional amount of caffeine depending on their cocoa content. For example, 100 grams of chocolate cake with chocolate frosting has about 6 milligrams of caffeine, while chocolate ice cream contains just 3 milligrams per 100 grams.
Foods That Have Caffeine and Make You Gain Weight Fast
Too much caffeine may be hazardous to your overall health. And it’s lurking in surprising foods.
It all started in the highlands of Ethiopia, where, according to one popular legend, a goatherd named Kaldi watched his flock frolic around with unusual spunk after nibbling on some berries. It was coffee that the get-up-and-go goats had discovered. And ever since, caffeine has been the world’s go-to, pick-me-up drug. But it’s not only coffee that contains the energy booster—there are many ubiquitous foods with caffeine sitting in your pantry right now.
As vices go, caffeine’s not terrible for your health. In fact, most studies suggest the average adult can safely ingest up to 300 to 400 milligrams of the stimulant per day (about three cups of strong coffee) and experience many of the health benefits of coffee — everything from improved concentration to increased longevity. But too much caffeine can have the opposite effect on overall health, with side effects that include anxiety, increased belly fat, insomnia — even death. And children are particularly susceptible, warn health experts.
Top 10 Most Surprising Foods From Around the World
If you’re wary of your intake — and your kids’ — cutting back on the obvious sources like coffee, tea, and energy drinks is a solid first step. But detecting caffeine culprits isn’t always easy, as the U.S. Food and Drug Administration doesn’t require manufacturers to list the content on nutrition labels. Here are seven hidden and surprising sources of caffeine that serve up an unexpected jolt.
1
Protein Bars
Snack bars typically rely on calorie- and carbohydrate-dense ingredients like nuts and dried fruits to keep you energized, but there are exceptions. A Clif Energy bar serves up 50 mg of caffeine, which is more than a can of Coke. And Zone Perfect’s Caramel Pecan Bar contains 14.5 mg — about what you’ll find in a small Dunkin’ Donuts Coffee Coolatta.
2
Decaf Coffee
Don’t let the name fool you: decaf does not mean caffeine-free. While FDA regulations require 97 percent of caffeine to be removed from the beans for coffee to be marketed as “decaffeinated,” beans vary wildly in their caffeine content, and that remaining 3 percent can pack a jittery punch, according to research. A 2007 analysis by Consumer Reports of 37 decaf coffees from popular chains found that although most cups had fewer than 5 milligrams of caffeine, some had quite a bit more. In fact, one cup from Dunkin’ Donuts contained 32 milligrams while another from Seattle’s Best packed 29 milligrams. If you’re looking for a reliable low-caf cup, head to the Golden Arches; it was decaf cups from McDonald’s that consistently had the fewest milligrams of caffeine.
3
Non-Cola Sodas
Coke is right up there with coffee as a well-known caffeinated culprit. But while a can of cola will cost you 29 mg of the jumpy stuff, other non-cola sodas contain just as much caffeine — if not more. A Sunkist Orange Soda lags not too far behind notoriously stimulating Mountain Dew with 41 mg. And for all you 90s kids enjoying the recent resurgence of the acid-green citrus pop (now available on Amazon), it wasn’t just the sugar in this famously axed soda that sent you bouncing off the walls. A 16-ounce can of Surge contains a heart-racing 69 mg of caffeine.
4
Ice Cream & Yogurt
If there’s coffee in your ice cream or yogurt, expect a small caffeine boost. According to a report by The Center for Science in the Public Interest, a one-cup “tennis ball-sized scoop” of most popular brands contains 60 mg of caffeine, which is about as much as two cans of Coke. Though some brands fall a bit lower — a half-cup serving of Ben & Jerry’s Coffee Heath Bar Crunch delivers 40 mg of caffeine — that’s still more caffeine than you were probably banking on taking in while you watched Jimmy Kimmel. The same goes for morning picks like Dannon All-Natural Coffee Yogurt, which packs 30 mg of caffeine into each 6-ounce serving. If you’re serious about clocking your caffeine intake, keep your eyes peeled for less obvious coffee flavor terms like “java” and “mocha.”
5
Candy Bars
Any candy bar containing chocolate will deliver a bit of a jolt. That’s because caffeine occurs naturally in cocoa beans, as does the compound theobromine, which also acts as a stimulant. While most candy bars have less than 10 mg of caffeine (a 1.55-ounce HERSHEY’S milk chocolate bar contains about 9 mg), the darker the chocolate, the more generous the jolt, which is why we named this sweet treat one of our foods with caffeine. A half-cup of semisweet chocolate chips has about 30 mg of caffeine, according to a Caffeine and Activation Theory report.
6
Hot Chocolate
Chances are it’s the sugar content in hot cocoa, not the caffeine, that may leave your kids (or you, no judgment) bouncing off the walls, but any amount of cocoa powder or chocolate syrup will add to your daily intake. A Tall hot chocolate from Starbucks, for example, serves up a not-insignificant 20 mg of caffeine, and the same size mocha — a coffee drink with chocolate syrup — serves up 95 milligrams. If you’re looking for a kid-friendly chocolate syrup pick, choose Nesquik over Hershey’s. Two tablespoons of the later will add 5 mg of the energy booster while the manufacturer of Nesquik claims their chocolate powders are “99% caffeine free.”
7
Fancy Water
A bottle of water that can give you the jitters? Some trendy energy-boosting waters include caffeine and other potent stimulants like guarana—an extract from a Brazilian plant with double the caffeine content of coffee seeds. Vitamin Water Energy has 50 mg per 20 fl oz bottle. Fail to read the label before throwing back a bottle of 100% natural Avitae, and you’ll have consumed 125 mg of caffeine—the equivalent of about two shots of espresso.