The Caffeine curve

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Moderation Is the Key
Although the effects of caffeine vary from one person to the next, doctors recommend that people should consume no more than about 100 milligrams (mg) of caffeine daily. That might sound like a lot, but one espresso contains about 100 milligrams of caffeine! The following chart includes common caffeinated products and the amounts of caffeine they contain:

Drink/Food
Amt. of Drink/Food
Amt. of Caffeine

Jolt soft drink
12 ounces
71.2 mg

Mountain Dew
12 ounces
55.0 mg

Coca-Cola
12 ounces
34.0 mg

Diet Coke
12 ounces
45.0 mg

Pepsi
12 ounces
38.0 mg

7-Up
12 ounces
0 mg

Brewed coffee (drip method)
5 ounces
115 mg*

Iced tea
12 ounces
70 mg*

Dark chocolate
1 ounce
20 mg*

Milk chocolate
1 ounce
6 mg*

Cocoa beverage
5 ounces
4 mg*

Chocolate milk beverage
8 ounces
5 mg*

Cold relief medication
1 tablet
30 mg*

Vivarin
1 tablet
200 mg

* denotes average amount of caffeine
Source: U.S. Food and Drug Administration and National Soft Drink Association
http://kidshealth.org/teen/drug_alcohol/drugs/caffeine.html