Coffee is one of the world's most beloved drinks, but how many cups can you really enjoy each day without overdoing it? And how much caffeine is in an espresso compared to a capsule or a long coffee? In this guide we clear things up, with numbers, benefits and a few common-sense tips. (The information that follows is for general guidance only and does not replace your doctor's advice.)
How much caffeine is in a cup
The amount of caffeine varies depending on the blend, the quantity of coffee and the brewing method. As a rough guide:
- Espresso (25-30 ml): around 60-80 mg of caffeine.
- Coffee in capsules or pods: usually 60-80 mg, in line with espresso.
- Long or American-style coffee: more water and more extracted coffee, even 90-120 mg.
- Moka pot coffee (per cup): around 60-100 mg.
- Decaf: very little, usually less than 5 mg per cup.
Fun fact: Robusta contains almost twice as much caffeine as Arabica. So a blend rich in Robusta brings not only more body and crema, but also more caffeine to the cup.
How many cups a day are "just right"
Food safety authorities indicate that, for a healthy adult, a consumption of up to about 400 mg of caffeine a day is generally tolerable: roughly the equivalent of 3-5 espressos. It's best not to exceed 200 mg in a single serving.
These are average figures, however. Individual sensitivity to caffeine varies greatly from person to person: those who metabolise it slowly may feel the effects even after just a few cups.
The benefits of coffee (in moderation)
When enjoyed in a balanced way, coffee can offer several positive effects:
- Greater focus and mental alertness, thanks to the stimulating action of caffeine.
- Reduced perception of fatigue, useful before physical activity.
- A source of antioxidants: coffee is one of the main sources of polyphenols in the Western diet.
- A pleasant social ritual: the coffee break is good for your mood and your relationships too.
When it's best to cut back
In some situations it's worth keeping an eye on the dose or opting for decaf:
- In the evening: caffeine can disrupt sleep. It's best to avoid it in the 4-6 hours before going to bed.
- During pregnancy and breastfeeding: the guidelines are more cautious (generally no more than 200 mg a day); always follow your doctor's advice.
- In case of high blood pressure, anxiety or reflux: discuss with your doctor the amount best suited to you.
- If you notice a racing heartbeat, jitters or tremors: these are signs that you're overdoing it.
Decaf: pleasure without the worry
When you fancy a coffee even after dinner, or simply want to cut down on caffeine, decaf is the ideal solution. Modern decaffeination methods preserve much of the aroma: today a good decaf in capsules or pods delivers a full, flavourful cup with virtually no caffeine. An excellent alternative for those who are sensitive or for the evening hours.
In conclusion
For most people, 3-5 coffees a day remain a pleasure compatible with a healthy lifestyle, as long as you listen to your body and spread them throughout the day. And when you want to treat yourself to an extra cup without a second thought, choose decaf. In our catalogue you'll find classic, intense and decaf blends in pods and capsules, for every moment of the day.
