PauseCafé › Caffeine content › Espresso
How much caffeine is in an espresso?
40 to 80 mg
For a single 30 ml espresso. The range is wide, and not because the figures are sloppy: it reflects real differences in preparation. PauseCafé uses 77 mg as its reference.
Why such a wide range?
Four factors explain almost all of it.
The bean variety. Robusta holds roughly twice the caffeine of arabica. A traditional Italian blend, often rich in robusta, yields a markedly stronger espresso than a single-origin arabica.
The dose of ground coffee. An espresso is pulled with 7 to 9 grams depending on the house. Two grams of difference is already 25 % more or less caffeine.
Grind and extraction time. The longer the water stays in contact with the grounds, the more it pulls out. A 20-second shot and a 15-second ristretto are not the same drink.
The actual cup size. The most underrated factor, and the one that skews calculations the most.
By cup size
| Size | Volume | Caffeine |
|---|---|---|
| Ristretto / short shot | 30 ml | 77 mg |
| Double espresso | 60 ml | 154 mg |
| Triple / large cup | 90 ml | 231 mg |
| Decaf espresso | 30 ml | 3 mg |
Values used by the PauseCafé app, for a common blend containing robusta. With a single-origin arabica, expect 40 to 55 mg for a single shot.
A double espresso at 154 mg is already three quarters of the EFSA mark for a single dose, set at 200 mg. This is why adding up « espressos » without distinguishing sizes leads nowhere: two doubles in a morning equal four singles.
Espresso or filter coffee: which has more?
This is the question that comes up most, and the answer surprises people: filter coffee, in most cases.
Espresso is far more concentrated — around 250 mg per 100 ml against 45 for a filter. But you drink 30 ml of it, against 240 for a mug of filter. In total, the filter wins comfortably.
| Drink | Volume | Caffeine |
|---|---|---|
| Espresso | 30 ml | 77 mg |
| Filter coffee | 240 ml | 108 mg |
| Cappuccino | 250 ml | 77 mg |
| Green tea | 240 ml | 30 mg |
| Energy drink | 250 ml | 80 mg |
The confusion comes from a sound intuition applied to the wrong thing: espresso does have the strongest taste and the highest concentration. But what matters for your body is the total amount swallowed, not the concentration.
And at bedtime, how much is left?
That is the real question, the one that decides your night. A 77 mg espresso at 3 pm still leaves about 26 mg in your system at 11 pm. The same shot at 6 pm leaves close to 40.
This decline follows caffeine's half-life, on average 5 hours in a healthy adult. After 5 hours half remains, after 10 hours a quarter. EFSA uses 100 mg as the mark above which caffeine, taken near bedtime, may lengthen the time it takes to fall asleep.
The caffeine at bedtime calculator runs this for every drink of your day, using the time of each one.
Frequently asked
Does a double espresso have twice the caffeine?
Roughly, yes. A double uses about twice the ground coffee for twice the volume, so 80 to 160 mg depending on preparation. This is why a serious calculation distinguishes sizes: an espresso is not a fixed unit.
Does decaf espresso really contain zero caffeine?
No. Decaf keeps a small amount, in the range of 3 to 12 mg per cup. European rules allow up to 0.1 % caffeine in decaffeinated roasted coffee. Negligible for sleep in most people, but not zero.
How many espressos a day is reasonable?
EFSA considers 400 mg a day raises no concern for a healthy adult, roughly five to six single shots. For a single dose the mark is 200 mg. These are population figures, not individual limits: sensitivity varies a great deal.
What about capsule machine espresso?
Generally 55 to 100 mg depending on the range, with « intense » capsules at the top end. Soft pods give more like 60 to 85 mg. The content is rarely printed on the box, but the intensity rating gives an indication.
Why does PauseCafé use 77 mg rather than 63 or 40?
Because the figure has to match what people actually drink in Europe: a bar espresso pulled from a blend containing robusta. The lower numbers you often find come from North American measurements on pure arabica. You can create your own drinks in the app with the exact content anyway.
Other drinks
⚕️ Wellbeing information. The figures on this page are typical orders of magnitude, not individual measurements. They are not medical advice or a diagnosis. If you have questions about your intake, trouble sleeping, or any concern about pregnancy or medical treatment, speak to a healthcare professional.
Track your espressos automatically
PauseCafé logs every drink in one tap, with its real size, and shows what remains hour by hour.
