COFFEE VS. ENERGY DRINKS: WHICH IS THE HEALTHIER SOURCE OF CAFFEINE?
Medically reviewed by Maggie Moon, MS, RD
Key Takeaways
- Coffee and energy drinks provide an energy boost, but energy drinks often contain higher caffeine and added sugar. Coffee is the healthier choice for a daily caffeine fix.
- Consuming high amounts of energy drinks can pose health risks.
- Children, teens, and adults are especially at risk from energy drink consumption.
Coffee is a natural source of caffeine with health benefits, while energy drinks have become popular for a quick boost but may carry risks, especially for kids and teens. For a daily caffeine fix, coffee is the healthier choice
Comparing Coffee and Energy Drink Nutrition
| Nutrient | Black Coffee (8 oz) | Energy Drink (8 oz) |
|---|---|---|
| Calories | 2 kcal | 110-160 kcal |
| Caffeine | 80-100 mg | 70-160 mg |
| Sugar | 0 g | 24-37 g |
| Carbohydrates | 0 g | 28-40 g |
| Protein | 0.3 g | 1-2 g |
| Fats | 0 g | 0 g |
| B Vitamins | Minimal | High (B3, B6, B12) |
| Antioxidants | High | Low to moderate |
| Artificial Additives | None | Often present |
Which One Has More Caffeine?
The caffeine content of coffee and energy drinks varies depending on the type and brand. Energy drinks generally have more caffeine in a single serving.
Canned coffee drinks often have the amount of caffeine listed on the can. The caffeine in coffee can be harder to determine if you’re making the coffee yourself or ordering it from a coffee shop. Factors that affect the caffeine content of coffee include:
- Type of coffee beans
- Roast level (light roast has more caffeine than dark roast)
- Brewing method
Energy drinks vary more widely in the amount of caffeine they contain, depending on the brand and size of the can. Some energy drinks contain additional sources of caffeine, like guarana, thereby raising the caffeine content.
| Comparing Caffeine Content | |
|---|---|
| Coffee | Energy Drinks |
| 6 oz. instant coffee prepared with water: 46 milligrams (mg) | Rockstar: 158 mg |
| 6 oz brewed coffee: 71 mg | Red Bull: 75 mg |
| 1 oz espresso: 64 mg |
Which One Has More Sugar?
Plain, black coffee doesn’t contain sugar. Sugar in coffee drinks comes from the added sugar in syrups, sugar packets, or sweetened whipped cream. Milk or cream can also add sugar to coffee, but usually only in small amounts unless the milk is sweetened.
Energy drinks, on the other hand, often contain a lot of added sugar unless they are purposefully low-sugar or sugar-free. One 8-oz can of Red Bull has 26 grams (g) of sugar, and one can of Rockstar contains 59 g of sugar. Many energy drink brands offer low-sugar or sugar-free versions of their products.
Which One Provides More Energy?
Thanks to their caffeine content, both coffee and energy drinks provide a perceived energy boost. Studies show that energy drinks' high caffeine content increases alertness, memory, and mood.
However, coffee may be better for sustained energy because drinkers sip it slowly. The sugar content of energy drinks may provide an additional (albeit short-term) energy boost.
Comparing Ingredients
Plain coffee is a natural drink made of coffee beans and water. On the other hand, energy drinks are manufactured products to provide caffeine and often have additional ingredients, such as sugar, B vitamins, taurine, ginseng, and carnitine.
Although plain coffee contains fewer ingredients, buying or preparing sweetened or specialty coffee drinks can quickly add to the list, including sugar, milk/cream, syrups, and other flavoring agents.
Side Effects and Risks
For most adults, about 400 mg of caffeine a day generally doesn’t lead to negative effects. However, how much caffeine is tolerable can vary, and some people may be more sensitive to it than others.
Signs of having had too much caffeine include:
- Heart palpitations
- High heart rate
- Jitters
- Anxiety
- Sleep problems
- Hypertension
- Headache
- Nausea and upset stomach
Mixing alcohol with energy drinks is a common and significant problem. Alcoholic beverages that contain energy drinks can lead to adverse health effects such as high blood pressure, dehydration, and irregular heartbeat, as well as increased risk of binge drinking, alcohol-impaired driving, injury, and unwanted or unprotected sex.
Risks for Children and Teens
Energy drink safety has been questioned for several years, especially for children and teens. Negative health associated with high caffeine intake and energy drink consumption includes:
- Serious cardiovascular problems, including heart attacks, in teenage boys
- Negative neurological and psychological effects, such as daily headaches
- Gastrointestinal and metabolic problems from the high sugar content
- Dehydration
- Dental erosion
How to Incorporate Into Your Diet
Work and Study
Coffee may be better if you need to be alert for a prolonged period, such as for work or studying. While the effect of the caffeine itself is the same, sipping coffee may help you enjoy its effects longer.
Fitness and Exercise
Research shows that energy drinks containing caffeine and taurine can improve sports performance. However, some studies show mixed results, and there’s less evidence on the effect of energy drinks on muscle strength and power.
The exact way caffeine affects physical performance is relatively unknown, and more research is necessary to understand the potential adverse cardiovascular effects on athletes.
What About Decaf Coffee?
Decaffeination removes nearly all caffeine from coffee beans, but a small amount remains. The amount of caffeine in an 8-oz cup of decaf coffee falls between 2 mg and 15 mg, which is not enough to affect most people.
Read the original article on Verywell Health
2025-10-06T17:48:37Z
