The short of it: A typical mug of filter coffee contains around 95mg of caffeine. A single espresso has about 63mg, a cup of instant around 60mg, and decaf just 2 to 5mg. Most everyday cups fall between 80 and 100mg. The exact figure depends on how much coffee you use, the beans and the brew.

It is one of the most common questions about our favourite morning ritual, and the honest answer is that it varies. The type of coffee, the brewing method, the beans, the roast and the size of your cup all change the number. A small espresso and a generous mug of filter can be worlds apart. Below is a clear guide to what is really in your cup, and how much is sensible to enjoy in a day.

We have worked directly with the farmers who grow our coffee since 1991, so we know that good coffee is about far more than a caffeine hit. One myth worth clearing up is that a darker roast means more caffeine. It does not. Roast level barely changes the caffeine content. What you taste in a dark roast is a bolder, deeper flavour, not a stronger buzz.

What actually changes the caffeine in your cup is how much coffee you use and the variety of bean. We work with high-grown Arabica, which is naturally lower in caffeine than Robusta but prized for its smoother, more complex flavour. So if you would like a gentler cup, the answer is not a lighter roast, it is a smaller dose or a single-origin Arabica. That is the detail most caffeine guides leave out.

As a rule of thumb, a standard mug of coffee contains roughly 80 to 100mg of caffeine. Most guidance settles on around 95mg per 240ml (8fl oz) cup of filter or cafetière coffee. Brew it stronger and you will go above that. Brew it weaker and you will fall below.

That single figure hides a lot of variation, so it helps to look at each type of coffee on its own.

This is the most common way to brew at home in the UK. Hot water passes through ground coffee in a filter, cafetière or pour-over. A typical 240ml mug contains about 95mg of caffeine, and more if you are generous with the grounds. Because the serving is large, brewed coffee usually delivers the most caffeine per cup of any everyday coffee.

A single shot (about 30ml) contains roughly 63mg of caffeine. That sounds low, but espresso is highly concentrated. It simply comes in a small serving. A double shot, which most coffee shops pull as standard, contains around 125mg. Milk-based drinks such as a latte, cappuccino, flat white or macchiato contain the same caffeine as the espresso they are built on, because milk adds none of its own.

Instant coffee is usually the gentlest of all. A 240ml mug made with one teaspoon contains around 60mg of caffeine, typically somewhere between 30mg and 90mg depending on how heaped your spoon is. Use two teaspoons and you move closer to a brewed cup. It is a good choice if you enjoy the ritual of coffee with a slightly lighter lift.

Decaffeinated coffee is not entirely caffeine-free, but it is close. A cup contains only about 2 to 5mg, a tiny fraction of a regular brew. It is a lovely way to enjoy the flavour and ritual of coffee in the evening without it keeping you awake.

• How much coffee you use. The single biggest factor. More grounds means more caffeine.
• The type of bean. Robusta contains almost twice the caffeine of Arabica. We work mainly with carefully sourced Arabica beans for their smoother, richer flavour.
• The roast. Contrary to popular belief, light and dark roasts contain very similar amounts of caffeine. A dark roast tastes bolder, but that is flavour, not caffeine.
• Grind size. A finer grind extracts more caffeine, because there is more surface area for the water to work on.
• Brew time and temperature. Longer contact with hot water extracts more caffeine, which is why cold brew, steeped for many hours, can be surprisingly strong.
• Serving size. A coffee-shop large can be the equivalent of three home-sized cups.

For most healthy adults, up to 400mg of caffeine a day is considered safe. That is roughly four mugs of brewed coffee. Staying under that level is not generally linked to any harm, and moderate coffee drinking is associated with several health benefits.

If you are pregnant or breastfeeding, the NHS recommends limiting caffeine to 200mg a day, about two mugs, and that includes caffeine from tea, cola and chocolate. Everyone processes caffeine differently, so if coffee leaves you jittery or awake at night, it is worth easing off whatever the guidelines say.

Caffeine has a half-life of around five hours in most people, which means roughly half of what you drink is still in your system five hours later. An afternoon cup can linger into the evening, so if you are sensitive or struggle to sleep, an early-afternoon cut-off, or a switch to decaf, can make a real difference.

So, how much caffeine is in coffee? On average, around 95mg in a mug of filter, about 63mg in a single espresso, roughly 60mg in a cup of instant, and barely a trace in decaf. The real figure depends on how much coffee you use, the beans and the brew. Keep an eye on the 400mg-a-day mark (200mg if you are pregnant) and you can enjoy your coffee with confidence.

And it is always worth knowing where your coffee comes from. Cafédirect has championed smallholder farmers since 1991, as the UK’s first and largest Fairtrade coffee brand. We buy 100% Fairtrade and reinvest in the growers and communities behind every cup, through our charity partner Producers Direct. Explore our range of Fairtrade, expertly sourced coffees and find your perfect cup.

Around 95mg in a typical 240ml mug of filter or cafetière coffee, though most everyday cups sit between 80 and 100mg depending on how strong you brew it.

About 60mg per mug made with one teaspoon, usually between 30mg and 90mg depending on how heaped the spoon is. Use two teaspoons and it climbs towards a brewed cup.

No. Roast level barely changes caffeine. A dark roast tastes bolder, but that is flavour, not extra caffeine. The amount of coffee and the type of bean matter far more.

A single espresso (about 63mg) usually contains less total caffeine than a full mug of filter (about 95mg), because the espresso serving is so small. A double espresso evens things out.

Up to 400mg a day, about four mugs of brewed coffee, is considered safe for most healthy adults. The NHS recommends 200mg a day if you are pregnant or breastfeeding.