LMNT: How much caffeine is in your favorite drink?

Cold brew from a local coffee shop can run you 250 mg in a single serving. Fan of the fall favorite Pumpkin Spice Latte? A hot 16 oz contains ~150 mg of caffeine. The iced version jumps to ~225 mg. (Fun fact: Iced PSLs are typically made with an extra shot of espresso.)

But is 150–250 mg a lot? A little? Does it matter? The short answer: It matters if you want the benefits of caffeine with none of the downsides.

Think: anxiety, jitters, the crash, even poor sleep. For many folks, 150–250 mg per serving is enough to tip the scales.

Caffeine follows a classic dose-response curve: The benefits climb, level off, and eventually come with tradeoffs. During my time working with Naval Special Warfare operators, I found that around 50 mg doses were often enough to:

sharpen focus

improve reaction time

make hard efforts feel a little easier

lock in for deep, cognitive work.

My takeaway: Smaller doses, used deliberately, beat a single caffeine sledgehammer every time.

So, let’s return to the original question: How much caffeine is in popular drinks? Here are a few more you might be chugging down to get through the day:

1 LMNT Lemonade Iced Tea stick pack:

50 mg

8 oz

Black tea

40

70 mg

8 oz Matcha:

~65 mg

8 oz Brewed coffee:

~96–195 mg

(depends on bean, brewing method, and grind or extraction)

1 oz Espresso shot:

~63 mg

16 oz Energy drink:

~ 300 mg

In

today's article

, we break down the caffeine content of even more common beverages, plus you’ll learn:

Why the same size cup of tea can have 15 mg or 65 mg of caffeine, depending on the type

What factors change the caffeine content of your coffee

The signs that tell you you've crossed your personal cutoff — for dose or timing

Read the full article:

How much caffeine is in coffee, tea, and energy drinks?

Get your dose right and start to use caffeine as a tool.

Stay Salty,

Robb and the LMNT Team

Read More

ABOUT LMNT LEMONADE ICED TEA

We don’t trust and verify. We verify and verify.

Jeff Brams, an LMNT lawyer and senior advisor who's spent his career building supply chains around the world, traveled to Kenya to see how the organic black tea that goes into

LMNT Lemonade Iced Tea

is grown and processed.

He walked the fields, watched the leaves get withered, rolled, and dried, and traced the process all the way from the leaf to the instant tea powder that ends up in your glass (or water bottle).

Watch the video

to see for yourself what our tea supply chain looks like.

We'll be salty about it, but if you must: .

Drink LMNT, Inc. 1925 Grand Ave Billings, MT 59102