Besides Coffee, What Foods Contain Caffeine? These Common Foods Are Often Overlooked

Many foods besides coffee contain caffeine, which can easily cause insomnia in sensitive individuals. Understanding the caffeine content in food is important for those who are sensitive to caffeine and want to avoid sleepless nights. The caffeine content of everyday foods is described next.

Why Does Caffeine Keep Us Awake?

Caffeine is a xanthine alkaloid naturally found in many plants. Its allure lies in its ability to stimulate the central nervous system and reduce feelings of fatigue. In the brain's central nervous system, there is a substance called adenosine that signals the brain when the body is tired and needs rest. When we consume caffeine, it competes with adenosine by binding to its receptors, preventing adenosine from signaling the brain to rest, thus keeping us awake and alert.

Moderate caffeine intake can have several positive effects on the body, such as promoting neurotransmitter release and enhancing neuron activity, which increases central nervous system excitability and improves alertness and attention. However, excessive intake can lead to symptoms like palpitations, insomnia, and gastrointestinal discomfort, so it is important to control the amount consumed. According to the recommendations of the U.S. Food and Drug Administration, the European Food Safety Authority, and Health Canada, a healthy adult should consume no more than 210-400 milligrams of caffeine per day (equivalent to 3-5 cups of coffee).

Common Foods Containing Caffeine

Here are some common foods that also contain caffeine:

1. Tea

   In a major tea-drinking country like China, the 2023 "Chinese Consumer Caffeine Awareness and Attitude Survey" revealed that 52.15% of people did not know that tea contains caffeine. Given the high tea consumption in China, tea contributes the most to caffeine intake, followed by tea beverages, bubble tea, and coffee. Tea leaves account for 74.80% of the caffeine intake among Chinese consumers, far exceeding other foods.

2. Matcha

   Matcha, made from green tea, is characterized by "two highs and two lows" – high amino acids, high chlorophyll, low tea polyphenols, and low caffeine. People sensitive to caffeine should also avoid consuming too much matcha.

3. Bubble Tea

   Researchers conducted a spot check on bubble tea, finding that all 51 varieties from 27 stores contained significant amounts of caffeine. On average, each cup contained 270 milligrams of caffeine, with the highest reaching 480 milligrams, equivalent to about four cups of coffee or eight cans of Red Bull.

4. Energy Drinks

   Common energy drinks and cola also contain small amounts of caffeine. For example, a can of Red Bull has about 50 milligrams of caffeine, while a can of regular sugary cola has about 30 milligrams.

5. Chocolate Products

   The higher the cocoa content in chocolate, the higher the caffeine content. For instance:

   • 30 grams of dark chocolate contains about 23 milligrams of caffeine.
   • 100 grams of milk chocolate contains about 15 milligrams of caffeine.
   • A 250 milliliter box of chocolate milk contains about 15 milligrams of caffeine.

6. Cocoa or Coffee-Flavored Pastries

   Protein bars, cocoa or coffee-flavored pastries, ice cream, and yogurt may all contain caffeine. For example, tiramisu dusted with cocoa powder can also cause insomnia.

7. Certain Pain Relievers and Cold Medications

   Caffeine has vasoconstrictive properties, making it effective for some vasodilatory pain. Many compound medications, such as cold medicines (like Ganmao Qingre Granules) and pain relievers (like Saridon), also contain caffeine.

By being aware of these hidden sources of caffeine, sensitive individuals can better manage their intake and avoid unwanted sleepless nights.