This chart will help you make smart choices to reduce your daily intake of caffeine each day.1 If you must have your daily shot, strive to keep it under 150 milligrams. (Caffeine content of beverages varies due to brewing method, plant variety, and brand.)
| Item | Caffeine (milligrams) |
| Cappuccino mocha, 16 oz. |
120–130 |
| Cappuccino, per 16 oz. |
116 |
| Iced tea, 12 oz. |
67–76 |
| Coffee, brewed by drip method, 5 oz. |
60–180 |
| Latte, 12 oz. |
58 |
| Espresso, 2 oz. |
40–170 |
| Coffee, instant, 5 oz. |
30–120 |
| Some dark carbonated beverages, 12 oz |
30–46 |
| Baking chocolate, 1 oz. |
26 |
| Brewed teas, 5 oz. |
20–90 |
| Semi-sweet chocolate, 1 oz. |
5–35 |
| Chocolate syrup, 2 tbls. |
4 |
| Cocoa beverages, 5 oz. |
2–20 |
| Chocolate milk, 8 oz. |
2–7 |
| Decaffeinated coffee, 5 oz. |
2–5 |
| Milk chocolate, 1 oz. |
1–15 |
| Citrus flavored carbonated beverages, 12 oz. |
0–65 |
| Decaffeinated or herbal teas, 5 oz. |
0–1 |
| Decaffeinated carbonated beverage, 12 oz. |
0 |