A Guide to Caffeine Content in A Cup of Coffee

Coffee is rich in caffeine content. In fact, it is one of the largest dietary sources of caffeine. It is said that one cup of coffee provides nearly 95mg of caffeine.

However, the amount of caffeine entering the body ranges from about zero to more than 500mg, depending on the type of coffee drink.

So let’s first explore the factors that determine the amount of caffeine.


4 Factors that Determine the Caffeine Content


Coffee Bean Type

Coffee beans come in different varieties and each variety typically has a different amount of caffeine.

Roasting Process

Lightly roasted beans contain more amount of caffeine in comparison to darker roasted ones. However, darker roasted coffee beans possess a deeper flavor.

Coffee Type

The caffeine amount may vary according to the type of coffee like espresso, brewed coffee, decay coffee and instant coffee.

Size of serving

The amount of caffeine present in one cup of coffee ranges from 30ml-700ml.


Determining the Caffeine Content


The type of coffee you are consuming serves as the most significant determinant of the content of caffeine.


You can make espresso by impelling a little amount of steam or hot water via grounded coffee beans.

Espresso is known to contain more amount of caffeine per volume compared to regular coffee. However, while espresso is served in small amounts, it typically has less caffeine per serving.

In one shot of espresso of about 30ml-50ml, there is nearly 63mg of caffeine. Thus, if you sip a double shot of espresso, you will consume nearly 125mg of caffeine.

Brewed Coffee

The most usual way of making coffee is brewing. Pour boiling or hot water on grounded coffee beans and prepare your brewed coffee.

However, brewed coffee, also known as regular coffee has caffeine of nearly 70mg-140mg.

Instant Coffee

You can make instant coffee from brewed coffee. Instant coffee is usually dry, large pieces that dissolve in the water.

Add one or two teaspoons of dried coffee to hot water for preparing instant coffee. You don’t need to brew.

Interestingly, the caffeine amount in instant coffee is lesser than in regular coffee. It is said that once cup of instant coffee contains approximately 30mg-90mg caffeine.

Decaf Coffee

Well, don’t go with the name as decaf coffee has coffee. The amount of caffeine present in decaf coffee may vary based on the variety, ranging from 0-7mg per cup.

However, an average cup of decaf coffee contains about 3mg of caffeine.

Some varieties may have higher caffeine contents. It typically depends on the coffee type, de-caffeination process as well as cup size.

Do you need to worry about Caffeine?

Now you already know that coffee is rich in antioxidants. In fact, several researches have shown that coffee is good for health.

However, many studies show that higher consumption of caffeine can cause adverse effects to health like sleep disruptions, restlessness and anxiety.

If you consume 400mg-600mg of caffeine each day, you don’t have fret as it won’t cause any adverse effect.

The fact is that drinking about four to six cups of coffee each day can harm your body.

With that said, the effects of caffeine on health vary from person to person. While you might be sensitive to it, others may stay unaffected even by higher amounts of intake.

Just sip cups of pure Kenyan coffee beans and check the amount that suits you.

Are you wondering where to get pure Kenyan coffee beans?

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What’s the Difference Between Coffee Blends?

If you’ve ever walked by the coffee aisle or visited a coffee shop, you’ll see a huge variety of coffee and different blends and flavors. It can easily be overwhelming but there’s no need to settle for whatever coffee you see first. To truly know what coffee you’ll enjoy and like the best, it’s helpful to know the difference between coffee blends.

The blend of the coffee is in simple terms how long it’s been roasted. Green or unroasted coffee beans are placed in heat and roasted until the bean cracks, releasing its flavors and aroma. The longer a coffee bean is roasted determines how dark the bean becomes, losing its green color and turning brown, and how strong the coffee will be.

Breakfast Blends are “light” roasted coffee beans that don’t have a particular overwhelming coffee flavor. Although they don’t necessarily taste like strong coffee, that doesn’t mean breakfast blends don’t pack a punch. These lightly roasted breakfast blends are generally full of caffeine, making them a perfect start to your day.

Dark Blends are coffee beans have been roasted for a long period of time. Although this makes the coffee flavor more powerful, the actual caffeine content is lower because of the high levels of heat it’s been exposed to.   

House Blends are unique depending on the coffee shop and/or brand but generally fall somewhere in between light and dark roasted coffee. They’re specially made and there are no real criteria as to what makes a “house blend”.

So how do you know which one you’ll enjoy?

Having an idea if you prefer strong, bold flavors or mild, even-toned flavors can certainly help. Be aware that how you prepare your coffee can have an effect on the taste as well.

If you prefer creamer and sweetener, note that those will affect how the coffee taste. A splash of cream will make a breakfast blend taste different from a dark roast. There will also be a difference between coffee prepared with a Keurig will also taste different from coffee prepared using a french press.

However you decide to prepare it however, it’s important to make sure you purchase high-quality coffee which can make all the difference in the flavor of your coffee.

And by far, the best way to find out what you prefer is to try different coffee!




Benefits Of Drinking Coffee

With over 400 billion cups of coffee thought to be consumed every year, coffee is one of the world’s most popular drinks. But is it really beneficial? Coffee is increasingly earning scientists’ approval. Studies continue to suggest that the beverage may have some beneficial effects on health.A cup of coffee in the morning may provide more than just an energy boost.Coffee can be pretty amazing for your brain, your skin and your body. Read on to discover why you should wake up and smell the coffee!

  1. Coffee boosts your physical performance. 

Physical performance and endurance is one of the benefits of drinking coffee. A 2009 study published in Sports Medicine shows that coffee increases alertness, improves mental and physical performance in the short run. Coffee allows one to train at a greater speed, power output and train longer. Having a cup of black coffee about an hour before workout will improve your performance by more than 10%. Caffeine increasesadrenaline levels in your blood, which helps your body to prepare for physical exertion.

Caffeine can give a nice boost to endurance and athletic ability. Anyone who works out strenuously is familiar with the aches and pain associated with sore muscles. The Journal of Applied Physiology concluded that trainers that consumed caffeine had a whopping 65% more glycogen which is essential for proper muscle functionality so increasing these levels will help muscles work better and recover much faster. Caffeine is ideal for athletes that work out often and need aide in reducing fatigue and inflammation.

Another study found that ingestion of a moderately high caffeine dose before exercise increases post-exercise energy expenditure or the so-called “afterburn effect.” Two cups of coffee can cut post-workout muscle pain by up to 48%.

  1. Coffee protects your body because of a high presence of Antioxidants

One of the biggest benefits of drinking coffee is it contains massive amounts of antioxidants. Today, we’re exposed to large levels of toxicity, from tap water toxicitytoair pollutionand so many more. Antioxidants fight this toxicity and can really help to slow the aging process. They can also help protect yourself against free radical damage. Coffee is one of the five highest foods in antioxidantsin the world today. Research shows coffee might even contain more polyphenol antioxidantsthan cocoa, green tea, black tea and herbal tea. Coffee supplies as much as 70% of the total amount of important antioxidants in many people’s diets. According to a study, nothing else comes close to providing as many antioxidants as coffee. While fruits and vegetables also have tons of antioxidants, the human body seems to absorb the most from coffee.

Antioxidants play a major role in keeping us healthy and protects our cells from damage. It is also essential in curbing inflammation within the body, which eases the symptoms of many chronic conditions, such as joint pain and arthritis.

  1. Coffee may lower risk of Type II diabetes.

Caffeine decreases insulin sensitivity and impairs glucose tolerance, therefore reducesone’s risk of type II diabetes. A study from The American Chemical Society found thatpeople who drink four or more cups of coffee a day reduce their chances of developing Type II diabetes by 50%.Subsequently, with every additional cup, the risk gets lowered by 7%.

  1. Coffee protects your brainandsupports Cognitive Function

Coffee has been shown to increase blood flow to the brain, which supports cognitive function. In addition, coffee and caffeine consumption works as an Alzheimer’s natural treatmentsince high caffeine levels in the blood reduce the risk of the disease. Moderate coffee consumption doesn’t completely protect people from Alzheimer’s disease, but it can appreciably reduce the risk of Alzheimer’s or delay its onset. Coffee also lowers risk of dementia.

  1. Coffee brightens your mood, helps fight depression and makes you happier.

Caffeine stimulates the central nervous system and boosts production of neurotransmitterslike serotonin, dopamine, and noradrenaline, which elevate your mood. Just smelling coffee could make you less stressed! A study done by the National Institute of Healthfound that those who drink four or more cups of coffee were about 10% less likely to be depressed, not because of caffeine but because of those trusty antioxidants.

  1. Coffee improves Liver Health

Not only does consuming coffee every day reduce cancer in the liver, it also protects it from many forms of damage. Most notably cirrhosis due to over consumption of alcohol. Researchers found an inverse link between those who drank coffee daily and lower levels of harmful enzymes in the liver. But coffee is not a viable solution to alcoholism, nor should it be used to as some sort of crutch to support that habit.

Research published in the journal Hepatologyin April 2014, suggested that drinking coffee is linked to a decreased liver cirrhosis death risk. The researchers suggested that drinking two or more cups of coffee every day can reduce the risk of death from liver cirrhosis by 66%.

  1. Coffee reduces risk of cancer.

One study has shown that coffee may decrease the risk of developing prostate cancer in men by 20 %, and endometrial cancer in women by 25 %. People in the test group drank four cups of coffee a day. Caffeine may also prevent developing of basal cell carcinoma, the most common type of skin cancer.Another study showed that women who drank a minimum of three cups of coffee a day reduced their risk of endometrial cancer by up to 25% while male coffee lovers lowered their risk for prostate cancer. Additionally, scientists have discovered coffee drinkers had a lower rate of developing rectal, breast, liver, and colon cancer, as well.


  1. Coffee Drinkers Have Lower Risk for Heart Disease

Coffee is loaded with many beneficial antioxidants that battles inflammation, the very same that can cause arterial damage. A research conducted in the discovered that drinking a safe, moderate amount of coffee routinely, had up to 25% less risk for heart disease compared to non-coffee drinkers. Also, routine coffee lovers were 20% less likely to have abnormal heart palpitations. Another study conducted in Brazil found that those that consume at least three cups of coffee a day tend to develop less calcification in their coronary arteries.

  1. Coffee reduces risk of Parkinson’s disease.

Studieshave shown that regular coffee drinking decreases risk of Parkinson’s disease by 25 %. There’s evidence that coffee causes activity in the part of the brain affected by Parkinson’s. ScienceDaily reported that drinking coffee may help people with Parkinson’s disease control their movement. The study author, Ronald Postuma, MD, said, “People who use caffeine are less likely to develop Parkinson’s disease, but this is one of the first studies in humans to show that caffeine can help with movement symptoms for people who already have the disease.”

  1. Coffee helps you focus and stay alert. 

Moderate caffeine intake helpsyou focus and improves your mental alertness. It is reported that coffee allows your brain to work in a much more efficient and smarter way. TIME reporter Michael Lemonick said, “When you take caffeine, pretty much anything you measure will improve: reaction time, vigilance, attention, logical reasoning: most of the complex functions associated with intelligence.”

Caffeine has been confirmed to boost short-term memory. Researchers measured brain activity with the aid of MRI, which would show an increase in reaction time and heightened sense of cognition. Test subjects clearly showed improvement in certain areas of the brain in charge of concentration and information retention.

  1. Coffee lowers risk of death.

Studieshave shown that coffee drinker’s overall risk of premature death is 25% lower than of those who don’t drink coffee. Coffee consumption has been linked to lower levels of suicide.A study done by the Harvard School of Public Healthdetermined that drinking between two and four cups of coffee can reduce the risk of suicide in men and women by about 50 percent. The proposed reason is because coffee acts as a mild antidepressant by aiding in the production of neurotransmitterslike serotonin, dopamine and noradrenaline Reasonable consumption of coffee is also associatedwith lower risk of stroke.

  1. Coffee may help you lose weight.

Coffee containsmagnesium and potassium, which helps the human body use insulin, regulating blood sugar levels and reducing your craving for sugary treats and snacks.Regular black coffee without milk or cream has a very low-calorie count. A typical cup of black coffee only contains around 2 calories.Caffeine also helpsfat cells break down body fat and use it as fuel for physical activity.

  1. Male Coffee Drinkers More Fertile and Virile

It’s true, men that ingested at least 250mg of caffeine per day had much higher volume of semen, compared to men who abstained from caffeine. They also experienced less cellular damage to DNA within sperm. Another awesome benefit for male coffee addicts is a much lower risk of having or developing erectile dysfunction. Even in-taking a paltry 90 mg of caffeine a day showed reduction in risk, so drink up for your sex life!

  1. Coffee drinkers have stronger DNA.

A study published in the European Journal of Nutrition showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far less instance of spontaneous DNA strand breakage.

In conclusion…

The importance of caffeine consumption in moderation cannot be overstated. We should all keep in mind that caffeine is a drug, as it is a mild stimulant. Although there are proven health benefits associated with drinking coffee, the drawback and risks should not be overlooked. The truly great news is that there’s more reasons to enjoy coffee, rather then abstaining from it. This is a beverage that should be enjoyed in moderation of 2-3 cups a day to gain the most benefits, with less risk in building a dependency on caffeine within it.

So what’s the moral of the story?




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