March is Caffeine Awareness Month, which comes at a time when caffeine from coffee, tea, energy drinks, chocolate bars, and other foods and beverages is an especially buzz-worthy topic for consumers around the world.

The 2015 Dietary Guidelines for Americans (DGAs) recently published recommendations with caffeine mentioned a whopping 414 times.  And for the first time ever, an evidenced-based guideline was provided to the public, indicating that caffeine consumption of up to 400 mg/day, or approximately three to five 8-oz. cups of coffee per day, can be incorporated into healthful, daily eating patterns.

While the DGAs are primarily centered on coffee, there are several sources of caffeine that can contribute to this recommended 400 mg threshold.

Ever wonder which foods contain caffeine and how much is recommended for you?  Let’s take a quick look at a few common food and beverage sources and how much caffeine they contain:

• An 8.4-oz. energy drink, a 20-oz. diet cola, and a shot of espresso, all undeniable sources of our glorious jolts, contain about the same amount of caffeine as a cup of coffee (80 mg).  Other recognizable choices include:
• A cup of green tea or a 12-oz. can of soda, both of which contain about 40 mg of caffeine.
• A 1.5-oz. chocolate bar, which contains about 10 mg of caffeine, whereas a darker chocolate bar the same size contains about 30 mg of caffeine.

So know your sources of caffeine and the amounts.  It all adds up across the day.

Want to learn more?  Check out our new caffeine video and our infographic below.