Caffeine occurs naturally in the leaves, seeds, and fruits of numerous plant species, where it functions as a herbicide and insect repellent.
Tea leaves, cocoa beans, coffee beans, guarana, and kola seeds contain naturally occurring caffeine. Additionally, it is added to a variety of foods and beverages, such as ice cream and energy bars.
This article provides a list of 10 foods high in caffeine.
1. Coffee
Coffee is a brewed beverage made from coffee seeds, which contain caffeine naturally.
Consumed for its stimulating effects, which increase energy levels, mood, and alertness, coffee is revered for its flavor and aroma around the globe.
It is debatable whether or not coffee increases the risk of disease.
Some studies investigating the relationship between coffee consumption and disease risk have suggested an increased risk of heart disease, whereas others have demonstrated prospective health benefits, such as a decreased risk of type 2 diabetes.
An 8-ounce (240 mL) cup of coffee contains approximately 100 milligrams of caffeine on average. At this level, fit adults can consume four cups of coffee per day without exceeding the safe limit of 400 mg of caffeine.
However, various coffee products contain varying amounts of caffeine. For example, a 16-ounce (475 mL) Grande Vanilla Latte from Starbucks contains 170 mg of caffeine, whereas a 16-ounce (475 mL) Grande Blonde Roast contains 360 mg of caffeine.
You should consult the nutrition label to determine the quantity of caffeine per coffee serving.
2. Decaf coffee
Caffeine is still present in decaffeinated coffee, in case you were curious. However, it contains less caffeine than conventional coffee.
Depending on the brand and serving quantity, one cup (240 mL) of decaf coffee contains 1–50 mg of caffeine. It contains less than half as much caffeine as a standard cup.
In addition to consuming regular coffee, decaf coffee may reduce the risk of developing type 2 diabetes, according to a 2014 review study.
Coffee is a brewed beverage that, depending on serving size and product brand, contains naturally variable amounts of caffeine. An 8-ounce (240 mL) serving of coffee contains 100 milligrams of caffeine on average.
3. Cocoa beans and chocolate
Like coffee seeds, cocoa beans contain caffeine naturally.
This means that all chocolate and chocolate-flavored foods contain caffeine, but the amount varies depending on the percentage of cacao in the product.
Here’s approximately how much caffeine you’ll find in 100 grams (3.5 ounces) of various varieties of chocolate:
100% cocoa chocolate contains 240 mg of caffeine, which is equivalent to 2.5 typical cups of coffee.
Bittersweet (55% cocoa) chocolate: 124 mg of caffeine
Milk chocolate (33% cocoa): 45 mg of caffeine, which is roughly the quantity in a cup of black tea
Cocoa contains compounds such as flavonols and methylxanthines, and its potential as a functional substance has been investigated in a number of studies.
These substances, including caffeine, have antioxidant and anti-inflammatory properties and may be beneficial to health.
The news is positive for chocolate lovers.
The quantity of caffeine in cocoa beans depends on the percentage of cocoa in a product. Pure cocoa can contain as much caffeine as 2.5 cups of coffee per 3.5-ounce (100-gram) serving, whereas milk chocolate contains less.
4. Kola nut
Native to West Africa, the kola nut is a staple product valued for its cultural significance and economic and health significance across all socioeconomic and religious groups.
It was once the primary flavoring agent and caffeine source in commercial colas such as Coca-Cola. However, some prominent cola brands have discontinued its use.
The kernel of the kola tree, the kola nut is a natural source of caffeine.
It can be eaten fresh or desiccated, and its extract is used as a food additive.
Despite the potential health benefits of the kola nut, regular consumption of sugary beverages is associated with weight gain and other negative health effects.
Caffeine concentration is high in kola nut extract. It is used as a food additive and flavoring agent in some soft beverages, although some sources claim that Coca-Cola and other commercial brands no longer use it.
5. Green tea
Green tea is another natural source of caffeine. It is particularly prevalent in Asian countries.
Studies have shown that green tea contains amino acids such as theanine, which act on the hippocampus in the brain and reduce tension in animals and humans.
The combination of theanine and caffeine in green tea may enhance brain function and cognition, as well as reduce anxiety, according to a 2017 study, though more research is required.
An 8-ounce (240 mL) serving of green tea contains approximately 30–50 mg of caffeine, which is approximately half the amount of caffeine in a cup of coffee.
The caffeine content of green tea leaves varies depending on their age. Younger foliage contains more caffeine than older leaves
Depending on the maturity of the leaves, a single 8-ounce (240-mL) serving of green tea contains between 30 and 50 mg of caffeine.
6. Guarana
Similar to cocoa beans, the guarana plant contains compounds known as methylxanthines, one of which is caffeine.
In older individuals, consuming the guarana plant has been linked to increased energy and protection against high blood pressure, obesity, and metabolic syndrome, according to studies.
Companies add guarana extract to soft drinks, energy drinks, energy bars, and herbal dietary supplements as food additives.
Guarana is used as a food additive in the manufacturing of energy drinks, soft drinks, and herbal dietary supplements because it is a natural source of caffeine.
7. Yerba mate drink
South America’s most ubiquitous beverage is yerba tea. It is prepared from the dried, crushed leaves of the Ilex paraguariensis tree, which has large leaves.
Yerba mate, also known as Paraguayan tea, is a natural source of caffeine. It has been lauded by experts as a heart-healthy beverage with numerous potential health advantages, including antimicrobial and antioxidant properties.
Yerba mate is also rich in polyphenols, which are beneficial plant compounds for human health.
Depending on the brewing technique, yerba mate’s caffeine content ranges from 20 to 180 mg per 8 ounces (240 mL).
Yerba mate is a popular beverage in South America that naturally contains caffeine and potentially health-promoting plant compounds.
8. Chewing gum
Traditional chewing gum is a soft, rubbery substance produced from tree sap.
Although it is not a natural source of caffeine, manufacturers may add it to their products. This has contributed to the popularity of chomping gum among athletes and others seeking an energy boost.
Caffeine in gum is absorbed significantly quicker than in capsule form, according to scientific studies. This may be due to the rapid absorption by the buccal mucosa cells of the inner cheek.
Caffeine improves physical performance. Caffeinated chewing tissues, along with other sources of caffeine, are therefore on the National Collegiate Athletic Association (NCAA) list of prohibited substances for athletes.
Caffeine-containing gum may increase your alertness and attention span. Two segments of certain caffeinated varieties of gum, such as RunGum, contain 50 mg of caffeine.
Chewing gum is a flexible, rubbery substance to which caffeine is added during manufacturing. Some brands may contain as much as 50 mg of caffeine.
9. Energy drinks
Energy drinks are carbonated, sugary beverages marketed for their capacity to increase energy, mood, and alertness.
However, energy beverages are sold as dietary supplements, which are exempt from FDA regulation and rigorous testing.
Consequently, it may be challenging to ascertain the caffeine content of certain brands. According to one study, the caffeine content of energy beverages ranges between 50 and 505 mg.
For instance, one 8.4-ounce (250 mL) can of the ubiquitous energy drink Red Bull contains 80 mg of caffeine.
In addition to caffeine, energy beverages contain taurine, a naturally occurring amino acid with antioxidant properties found in the brain.
Energy beverages are dietary supplements that are unregulated by the FDA. They may contain between 50 and 505 mg of caffeine, depending on the brand.
Coffee-containing foods
Numerous coffee-containing foods are accessible for purchase, the majority of which contain caffeine. Tiramisu, coffee ice cream, and pastries flavored with coffee are some examples.
Tiramisu is a traditional Italian dessert with a coffee flavor that is prepared with espresso and rum.
Common sources of caffeine include Tiramisu and other coffee-containing dishes, such as Haagen-Dazs coffee ice cream.
The amount of caffeine in these foods varies significantly depending on the number of coffee beans used in the recipe.
All coffee-containing foods, including tiramisu and coffee ice cream, contain varying quantities of caffeine.
Chocolate-flavored foods
Because cocoa legumes contain caffeine naturally, all chocolate and chocolate-flavored foods and beverages contain caffeine.
The quantity of caffeine present is dependent on the product’s cocoa content.
For instance, the 16-ounce (475 mL) Grande hot chocolate from Starbucks contains 25 mg of caffeine.
However, manufacturers such as Swiss Miss and Nestle produce hot chocolate beverages without caffeine.
Caffeine occurs naturally in foods that contain cocoa seeds and chocolate flavorings. Included is steaming chocolate.
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