How much caffeine is in foods?
We track 38 foods with caffeine figures from the brand, USDA FoodData Central, DailyMed or a published lab test.
The typical one has about 13 mg in its usual serving. Chocolate-Covered Coffee Beans is the strongest at 336 mg (28 pieces (40 g), dark chocolate); Twix Chocolate Fudge is the mildest with caffeine at 5.1 mg.
For an 11 pm bedtime, 35 of the 37 with caffeine can still be started at 3 pm or later by an average adult; 0 are too strong to fit into the same day at all.
Each page shows the sizes, how much is still in you at bedtime if you have one at 3 pm, and the latest time to eat it for your bedtime.
Chocolate and food, strongest first
| Serving | for an 11 pm bed | ||
|---|---|---|---|
| Chocolate-Covered Coffee Beans | 28 pieces (40 g), dark chocolate | 336 mg | 8:45 am |
| Unsweetened Cocoa Powder | 1 cup (86 g) | 198 mg | 12:35 pm |
| Baking Chocolate | 1 cup grated (132 g) | 106 mg | 5:05 pm |
| Verb Energy Bar | 1 bar (26 g) | 80 mg | 7:05 pm |
| Tiramisu | 1 piece (175 g) | 60 mg | 9:20 pm |
| Chocolate Syrup | 1 cup (320 g) | 58 mg | Any time |
| Awake Caffeinated Chocolate | 1 bite | 50 mg | Any time |
| Coffee Ice Cream | 2/3 cup, super-premium | 30 to 50 mg | Any time |
| Flourless Chocolate Cake | 1 cup (120 g) | 30 mg | Any time |
| M&M's Milk Chocolate | 1 cup (208 g) | 29 mg | Any time |
| Dark Chocolate | 1 oz (28 g), 70-85% cacao | 23 mg | Any time |
| Chocolate Chip Muffin | 1 large muffin (180 g) | 20 mg | Any time |
| Chocolate-Covered Almonds | 1 cup (160 g) | 19 mg | Any time |
| Chocolate-Covered Peanuts | 1 cup (160 g) | 19 mg | Any time |
| Milky Way Midnight | 1 bar (1.76 oz, 50 g) | 15 mg | Any time |
| Chocolate Mousse | 1/2 cup (202 g) | 14 mg | Any time |
| Chocolate Chip Cookie | 1 extra-large bakery cookie (100 g) | 14 mg | Any time |
| Nestlé Crunch | 1 bar (1.55 oz, 44 g) | 13 mg | Any time |
| Chocolate Cheesecake | 1 cup (180 g) | 13 mg | Any time |
| Black Forest Cake | 1 slice (200 g) | 12 mg | Any time |
| Chocolate Donut | 1 donut (75 g) | 12 mg | Any time |
| German Chocolate Cake | 1 slice (200 g) | 12 mg | Any time |
| Red Velvet Cake | 1 slice (200 g) | 12 mg | Any time |
| Chocolate Milkshake | 1 cup (224 g) | 11 mg | Any time |
| Chocolate Ice Cream | 1 large cup (360 g) | 11 mg | Any time |
| Chocolate Cake | 1 slice (150 g) | 11 mg | Any time |
| Hershey's Milk Chocolate Bar | 1 bar (1.5 oz, 43 g) | 10 mg | Any time |
| Chocolate Muffin | 1 large muffin (180 g) | 9 mg | Any time |
| Semisweet Chocolate Chips | 1 serving (14.5 g) | 9 mg | Any time |
| Chocolate Frozen Yogurt | 1 cup | 8.8 mg | Any time |
| Mr. Goodbar | 1 bar (1.75 oz, 49 g) | 8.8 mg | Any time |
| Hot Chocolate | 8 fl oz cup | 7.4 mg | Any time |
| Chocolate Gelato | 1 cup (175 g) | 7 mg | Any time |
| Kit Kat | 1 bar (1.5 oz, 42 g) | 5.9 mg | Any time |
| M&M's Peanut | 1 bag (54 g) | 5.4 mg | Any time |
| Chocolate Pudding | 1 cup (260 g) | 5.2 mg | Any time |
| Twix Chocolate Fudge | 2 bars (51 g) | 5.1 mg | Any time |
| Chocolate Milk | 8 fl oz cup | 2.5 mg | Any time |
"Finish by" is the latest time to start one serving so that an average adult is under 50 mg of caffeine from 11 pm through the night. Each product page has other bedtimes and sensitivity levels.