How Much Coffee Is Too Much? Your Caffeine Intake Evaluated!

First you drink the coffee, then you do the things. For many mums, this is how life works, especially when you have kids that like to keep you on your toes (which they do!).

According to the International Coffee Organization, approximately 1.6 billion cups of coffee are consumed worldwide each day (that’s a lot of coffee)!

But could your caffeine intake be impacting your health more than you realise? And just how much caffeine are you really consuming throughout the day? You may be surprised!

5 Facts You Might Not Know About Your Morning Coffee

For some, consuming just one cup of coffee gives them more than enough of a kick. For others, it takes three or more cups to keep going. While caffeine does come with some health benefits (for instance, it is believed that caffeine may boost long term memory), it can negatively impact your nervous system (that is, if you are over doing it).

This article has not been written to scare you out of your coffee cravings. Rather, educate mums about how much caffeine they are really consuming and how much caffeine is in some of their favourite beverages.

400 Grams Of Caffeine Is More Than Enough!

Your daily intake should not be over 400-500 mg. Considering a standard cup of instant coffee (150ml) contains 20-100 mg of caffeine, it may seem like you are well below the limit. But what about the other beverages you drink?

Do you splurge on a large specialised coffee? Add another 300 mg. How about a fresh cola (with perhaps a dash of rum) on the weekends? That’s another 30 mg. And do you ever rely on energy drinks to help you through that afternoon slump (guilty)? Add another 100mg to your daily total.

Your caffeine intake can add up quickly!

Below is a run down of the caffeine levels in common products.

Coffee Scrub

Just How Much Caffeine Are You Consuming?

The beverages to be aware of…

  • 375 ml (bottle) of Cola – 37 -40mg
  • Black Tea – 14-70mg
  • Green Tea – 24-45mg
  • Cup of instant coffee – 20-100mg
  • Cup of specialised coffee (latte, cappuccino) – 70-120mg
  • Mug (or large size) of specialised coffee – 150-300mg
  • Energy gels – 30-50mg
  • Energy drinks – 80-100 mg

And the foods…

  • 50 grams of dark chocolate – Anywhere between 12-45mg
  • 50 grams of milk chocolate – 10-20mg
  • 100 grams coffee-flavoured or chocolate-flavoured ice creams – 10-45mg

Am I Overdoing It?

In addition to keeping tabs on what you are eating and drinking, there are some common signs that you are going above your limit. After all, while some people can handle 500 mg of caffeine a day, others may feel restless and jittery after just 50mg.

Signs that you are consuming too much caffeine:

  • Racing heart
  • Upset Tummy
  • Insomnia
  • Irritability
  • Dizziness and;
  • Blurred vision.

Hazelnut Coffee Smoothie

If you have questions regarding your caffeine consumption, we recommend speaking with your healthcare professional.

While it is all fine and dandy to enjoy your fresh cup of coffee in the morning, it’s a great idea to be conscious of how much caffeine you are really consuming throughout the day.

Again, if you feel your caffeine consumption is having an impact on your health, be sure to check in with your healthcare professional. If you become pregnant, it is also wise you to chat with your doctor about your caffeine consumption and how to reduce this intake.

Many mums admit that the flavour of coffee is what keeps them coming back. If you are a sucker for that creamy deliciousness, then try our delicious coffee smoothie recipes,which are caffeine-free and packed with flavour and nutrients (pictured above).

To check out our delicious smoothie range, click here.

Swapping From Caffeine To Super Greens! 

If you are feeling tired during the day but don’t want to rely on a cup of coffee (and upping your intake of water just isn’t having the same effect), there is an ultra-delicious and healthy alternative. It’s called Super Greens! And it’s available right here! 

healthy mummy super greens

Super Green is an ENERGY powder with over 37 ingredients to help supplement your diet.

Each serve contains:

  • More IRON than 12 cups of Spinach.
  • The vitamin C equivalent of 1.4 kilograms of oranges.
  • 56 x more Vitamin B12 than a beef steak.
  • The calcium equivalent to 1 litre of milk.

Our Super Green product is breastfeeding friendly and comes with a slight cranberry flavour. You can add it to your smoothies or mix it into a glass of water each day to drink


written by:

Jenna Galley

Born and raised in Canada, Jenna traded in the cold mountain air for the laid back lifestyle of Australia nine years ago. She is now a mum to one son, one daughter, one dog and one cat, all of whom live with her and her partner in Cairns, QLD. When not writing about the ups and downs of parenting, she is usually outside doing some form of physical activity or indulging in a glass of antioxidant-infused fruit drink. Okay, it's wine.