How many coffees equal 400 milligrams of caffeine?

The short answer: 5-7 espressos, 3-5 moka pots, or 3-4 cups of filter coffee, if you drink a 100% Arabica blend. With Robusta, fewer are needed because each bean contains almost twice the caffeine.

But this number only tells you half the story. The other half depends on what you drink, how you prepare it, and how much you weigh. In this guide, we take EFSA’s numbers and translate them into real cups, with the variables that really matter.

Caffeine dose	Espresso (60-80 mg)	Moka (80-120 mg)	Filter (95-120 mg)
80 mg	1 espresso	half a moka pot	less than 1 filter coffee
100 mg	1-2 espressos	1 small moka pot	1 filter coffee
150 mg	2 espressos	1-2 moka pots	1-2 filter coffees
160 mg	2-3 espressos	1-2 moka pots	1-2 filter coffees
200 mg	2-3 espressos	1-2 moka pots	1-2 filter coffees
400 mg	5-7 espressos	3-5 moka pots	3-4 filter coffees

The values are calculated based on the average of the ranges indicated by EFSA for a quality Arabica blend. With blends that include Robusta, each cup contains more caffeine and the number of coffees to reach each dose is lower.

400 mg of caffeine per day: what it really means

The European Food Safety Authority (EFSA) has established that for a healthy adult, habitual intake of up to 400 mg of caffeine per day does not raise safety concerns. Also, EFSA, in a study published in 2015 in its scientific journal, indicates a limit of 3 mg per kilogram of body weight for children and adolescents, and 5.7 mg/kg for adults.

Translated: if you weigh 70 kg, your theoretical limit is about 400 mg. If you weigh 50 kg, it drops to 285 mg. If you reach 90 kg, it rises to 513 mg.

A useful number as a starting point. But this number alone tells you nothing about the cup in front of you.

Where caffeine hides in your coffee

Arabica vs Robusta: why the species changes everything

Caffeine is not distributed evenly in the coffee world. It depends on the plant, the soil, the altitude. But above all, on the species.

Arabica (Coffea arabica) contains on average between 1.2% and 1.5% caffeine in the raw bean. Robusta (Coffea canephora) ranges from 1.7% to 4%, with an average around 2.7%. Translated into concrete numbers: a Robusta bean has about twice the caffeine of an Arabica bean.

We in the roasting industry know this well. Choosing a 100% Arabica blend like CasaVerri Gentile also means choosing a coffee naturally lower in caffeine: notes of caramel, brown sugar, and jasmine, with a caffeine content significantly lower than a Robusta blend. The differences between the two species don’t end here: if you want to learn more, we have dedicated a complete article to Arabica and Robusta.

Roasting: the false myth of dark coffee

"Dark coffee has more caffeine." You'll hear this phrase from baristas, relatives, colleagues. It's a deeply rooted myth, and the explanation is more subtle than it seems.

The caffeine molecule withstands roasting very well: the 200-220 degrees we use don’t destroy it. What changes is the bean’s weight and volume. Roasting longer causes the bean to lose moisture, expand, become larger, and less dense. If you measure coffee by volume (with a spoon or moka scoop), a dose of dark coffee will weigh less than a dose of light coffee. Less weight means less caffeine in the cup.

If you weigh with a scale, the differences between light, medium, and dark roasts are minimal. A 2025 study by researchers at Berry College and Drexel University showed that extractable caffeine tends to peak in medium roasts, where porosity and residual content find the best balance.

Roast color changes flavor, not caffeine. At least not significantly.

How much caffeine is really in your cup

Espresso, moka, filter, cold brew: the real numbers

The extraction method is the biggest factor after the bean species. We roasters see these differences every day, in labs and tasting sessions.

A study by Newcastle University tested eight extraction methods using the same beans. The results confirm what coffee professionals have long suspected: the smallest cup isn’t the one with the least caffeine.

Method	Average dose	Approximate caffeine
Espresso (25-30 ml)	7-9 g	60-80 mg
Moka (50-90 ml)	10-15 g	80-120 mg
Filter / drip (240 ml)	12-15 g	95-120 mg
Cold brew (240 ml)	15-20 g	150-200 mg
Compatible capsule (25-40 ml)	5-7 g	50-80 mg

Espresso is the method that concentrates the most caffeine per milliliter. But moka, with its larger volume and longer water contact with the coffee, extracts more caffeine overall. Cold brew tops the list: 12-24 hours of cold infusion extract amounts of caffeine that no hot method can match.

What about other foods?

But coffee isn’t the only source of caffeine you consume daily, even if for many Italians it’s the main one. According to EFSA data, for European adults coffee contributes between 40% and 94% of total caffeine intake. The rest comes from other sources like tea, chocolate, and energy drinks.

Source	Serving size	Approximate caffeine
Black tea	240 ml	40-70 mg
Green tea	240 ml	20-45 mg
Dark chocolate (70-85%)	30 g	25-50 mg
Milk chocolate	30 g	5-10 mg
Energy drink (250 ml)	1 can	75-160 mg
Cola (330 ml)	1 can	30-40 mg
Decaffeinated coffee	240 ml	2-15 mg

If you calculate how much caffeine you consume daily, don’t just count coffee.

Common mistakes in calculating caffeine

Even with the right numbers in front of you, it’s easy to miscalculate. Here are the most common mistakes we see, as roasters, when talking about caffeine.

1. Confusing espresso and moka

Espresso is small and concentrated, while moka is more abundant. It’s natural to think that espresso has more caffeine. It’s the opposite: a full moka pot (50-90 ml) contains 80-120 mg of caffeine, an espresso (25-30 ml) contains 60-80 mg. Moka brews longer and uses more ground coffee. If you count cups, remember: one moka is not a large espresso.

2. Measuring coffee by volume instead of weight

A tablespoon of fine ground coffee weighs more than a tablespoon of coarse ground coffee. A moka scoop filled "by eye" can vary by 30% in weight. If you really want to know how much caffeine you’re consuming, the only way is to weigh the coffee with a scale. Ten grams are ten grams, regardless of how much space they take up.

3. Forgetting other sources of caffeine

Coffee is not the only source. An energy drink can contain up to 160 mg of caffeine, the equivalent of two espressos. Black tea adds 40-70 mg per cup. Thirty grams of 70% dark chocolate add another 25-50 mg. If you drink three coffees a day plus an energy drink and two teas, you’re already over 400 mg without realizing it.

4. Treating Arabica and Robusta as interchangeable

A Robusta espresso contains almost twice the caffeine of an Arabica espresso. If you switch from a 100% Arabica blend to a blend with Robusta without changing the number of coffees you drink, your daily caffeine intake can increase by 50% or more. Check the label: if it says "Arabica and Robusta blend," each cup is stronger.

5. Believing that dark roast has more caffeine

The myth persists: "dark coffee is stronger, so it has more caffeine." The caffeine molecule withstands roasting. The dark bean weighs less than the light one (it has lost more moisture), so if you measure by tablespoons you use less weight and end up consuming less caffeine. If you weigh with a scale, the differences between light, medium, and dark roast are negligible. The color changes the flavor, not the caffeine.

When caffeine is a problem

Okay, you have the numbers. But what happens when the combined sources exceed the limit? And above all, who needs to be careful?

Pregnancy

For pregnant and breastfeeding women, EFSA recommends lowering the limit to 200 mg per day. That means about two espresso cups, and it’s best not to exceed it. This is not a rule set by us roasters: science speaks clearly.

For those who still want to enjoy the coffee ritual without worries, there is a solution. A decaffeinated coffee like CasaVerri Ribelle Dek maintains the full aromatic profile of the original blend and contains less than 15 mg of caffeine per cup. Practically zero, compared to the limit.

Individual sensitivity

Not everyone metabolizes caffeine at the same speed. The liver produces an enzyme, CYP1A2, that breaks down the caffeine molecule and eliminates it. Some people produce more of it, others less. Those who produce less feel shaky, sleepless, and have a rapid heartbeat even after just one espresso. Those who produce more can drink five cups and fall asleep in two minutes.

No genetic tests are needed to understand this: listen to your body. If after a 4 PM coffee you can’t sleep, your body is telling you something.

When to drink it and when to stop

And if your body doesn’t tell you anything special, there is still a practical rule that applies to almost everyone.

Caffeine has a half-life of about 4-6 hours. This means that half of the caffeine you have in your system at 2 PM is still there at 8 PM. That’s why the roasters’ empirical rule is simple: no coffee after 4 PM, or at most 5 PM. Give your body time to process it before sleeping.

Less coffee, more flavor: the roaster’s rule

Here we come to the point closest to our heart.

At Verri, we have been roasting coffee since 1931, in Dormelletto, on the shores of Lake Maggiore. We have seen trends change, machines evolve, palates refine. One thing has remained constant: caffeine is not the purpose of coffee. It is a consequence.

Those who drink five industrial Robusta coffees a day seek the boost, not the pleasure. Those who drink two cups of a good Arabica blend seek the flavor, and caffeine is just an accompaniment. That’s why there are blends designed for when you want taste without the boost: CasaVerri Gentile, 100% Arabica with notes of caramel and jasmine, naturally lighter on caffeine. And CasaVerri Ribelle Dek for the evening, when you want to end the day with a satisfied palate and a calm mind.

The roaster’s rule is this: drink less, drink better. Caffeine is managed with quality, not by counting cups.

If you want to bring this quality home, our guide to espresso coffee at home explains how to prepare a bar-quality espresso with your machine.

FAQ: the most searched questions about caffeine doses

How many coffees are 400 mg of caffeine?

400 mg of caffeine, the daily recommended limit by EFSA for a healthy adult, is equivalent to about 5-7 espressos (25-30 ml each), 3-5 full moka pots, or 3-4 cups of filter coffee (240 ml). The exact number depends on the blend: with 100% Arabica you are at the higher end of the count because each cup contains less caffeine; with a blend including Robusta, fewer cups are needed. If you weigh 50 kg, your personal limit drops to about 285 mg (3 mg/kg), which is 3-5 espressos.

Is 160 mg of caffeine a lot?

160 mg of caffeine represents a single dose in the medium-high range, but according to EFSA, single doses up to 200 mg do not raise concerns for a healthy adult. 160 mg is equivalent to about 2-3 espressos, 1-2 moka pots, or one and a half cups of filter coffee. For a person weighing 55 kg, 160 mg corresponds to about 2.9 mg per kilogram of body weight, within the EFSA safety limit of 3 mg/kg.

How many coffees are 150 mg of caffeine?

150 mg of caffeine corresponds to about 2 espressos, 1-2 moka pots (depending on volume), or one and a half cups of drip coffee. It's a dose comparable to the content of a large energy drink can (500 ml). For an average-weight adult (70 kg), 150 mg equals about 2.1 mg per kilo of body weight, well below the EFSA limit of 3 mg/kg. With a 100% Arabica blend, you reach 150 mg with 2 full espressos; with a Robusta blend, one and a half might be enough.

How many coffees are 80 mg of caffeine?

80 mg of caffeine is the average content of a standard Italian espresso (25-30 ml, prepared with 7-9 grams of coffee). It equals about half a full moka pot or two-thirds of a 240 ml cup of drip coffee. It's the dose also found in a 250 ml can of energy drink or about 30 grams of 70% dark chocolate. If you're monitoring intake, an espresso is the most practical unit of measure: 1 espresso = about 80 mg.

How many coffees can you drink per day?

For a healthy adult, EFSA indicates a limit of 400 mg of caffeine per day. Translated into espresso shots (about 60-80 mg each), that means 5-7 coffees. If you drink moka or drip coffee, the number drops to 3-4 cups because the extraction is higher. The exact calculation depends on your weight, the coffee species, and the preparation method.

How much caffeine does an espresso have?

An Italian espresso of 25-30 ml, prepared with 7-9 grams of coffee, contains on average between 60 and 80 mg of caffeine. The amount varies depending on the blend: a pure Arabica espresso is on the lower end, one with Robusta on the higher end.

Does cold coffee have more caffeine?

Yes, generally. Cold brew extracts for 12-24 hours at room temperature or in the fridge, and this long time allows more caffeine to dissolve compared to the 25-30 seconds of espresso or the 4-5 minutes of a moka pot. A 240 ml cup of cold brew can contain 150-200 mg of caffeine, almost double that of a hot drip coffee.

If you want to explore other alternative brewing methods, from French press to Aeropress to drip coffee, read our complete guide to coffee extraction methods.

Does decaf really have zero caffeine?

No, but almost. Decaffeination processes remove about 97% of the caffeine present in the bean. A cup of decaffeinated coffee contains between 2 and 15 mg of caffeine, a negligible amount for most people. For comparison, a cup of hot chocolate can contain more caffeine than a decaf.