OLIPOP

If you’re like most people (85% of Americans to be specific!) chances are you’re enjoying an energy drink, a cup of tea, or a hot or iced coffee at least once a day. [1] Is that daily buzz good for you? How much caffeine should you have per day? And does the type of caffeine you consume matter? Join us as we dive into all these answers and more, including which OLIPOP flavors have caffeine and why we chose green tea caffeine for several of our delicious sodas. 

What Is Caffeine? 

Caffeine is a naturally occurring chemical found in over 60 different plants, including coffee beans, tea leaves, cacao, guarana, and more. It’s a stimulant; hence, the energy boost you get from a cup of coffee or an energy drink. [1-4]

Recommended Amounts 

According to the U.S. Food and Drug Administration (FDA), it’s safe for most adults to consume up to 400mg of caffeine per day. [4] That’s the equivalent of around four cups of coffee—as in an actual measuring cup, not a Venti cup! [5]  

However, it’s important to keep in mind that caffeine affects everyone differently. It depends on factors such as your genes, diet, metabolism, body weight, medication use, and caffeine tolerance. [2] [4] 

Caffeine Content Varies 

Most caffeine consumption comes from beverages such as coffee, tea, energy drinks, mate, soda, and more. The amount of caffeine contained in these beverages differs depending on the product, the brand, and the amount you’re consuming. So, it’s important to check the back label, so you know exactly how much caffeine you’re getting! 

Here’s the average caffeine content you’ll likely find in some of the most popular sources of caffeine: [6] 

• A 16oz (474 mL) brewed cup of coffee: 192mg 
• A 1oz (30mL) shot of espresso: 63mg 
• A 16oz (474 mL) brewed cup of black tea: 96mg 
• A 16oz (474 mL) brewed cup of green tea: 58mg 
• An 8oz (237 mL) energy drink: 79mg 
• A 16oz (474 mL) energy drink: 158mg 
• A 2oz energy shot: 200mg 
• A 12oz OLIPOP Vintage Cola: 50mg  
• A 12oz traditional cola: 50mg 

Keep in mind that this is an average, and the quantity can vary depending on the brand. For example, energy drinks contain anywhere from 10 to over 720mg of caffeine. And not all brands give the actual amount of caffeine on their label. [2] 

Why Does Caffeine Give You Energy? 

If it’s safe for you to enjoy caffeine, and you decide to drink some, you might notice a boost in energy and alertness. [2] This energy boost is a big reason why so many Americans rely on caffeine to get through a busy day. 

Caffeine stimulates your central nervous system, increasing alertness and affecting several body systems. [5] But this isn’t the only thing caffeine does to help you feel more alert. 

Your body also produces a natural chemical called adenosine throughout the day. [6] Adenosine triggers feelings of tiredness that signal to your body when it’s time to sleep. Like melatonin, adenosine helps slow your body down, making it easier for you to fall asleep when your head hits the pillow. 

But if you’re not ready for a power nap or a restful night’s sleep, then adenosine can be counterproductive to those looming deadlines and tasks you’re trying to tackle. That’s where caffeine comes in. Caffeine blocks adenosine from taking effect, helping you stay more awake and more alert. [7] 

Caffeine in OLIPOP 

We currently have four flavors that contain caffeine from green tea extract: Vintage Cola, Cherry Cola, Doctor Goodwin, and Citrus Rush. Vintage Cola, Doctor Goodwin, and Cherry Cola contain 50mg of caffeine per can, while Citrus Rush contains 60mg of caffeine per can. The rest of our flavors are caffeine-free! 

Caffeine in OLIPOP: The Takeaway 

Caffeine can be a helpful part of your day when enjoyed in moderation. The key is being mindful of how much you consume, where it’s coming from, and how your body personally responds. If you’re reaching for a little pick-me-up, choosing options with transparent caffeine levels and thoughtful ingredients can make all the difference. That’s why we use green tea caffeine in select OLIPOP flavors Vintage Cola, Cherry Cola, Doctor Goodwin, and Citrus Rush, delivering a moderate amount of caffeine alongside the rest of your favorite feel-good soda benefits. 

Sources 

1. International Food Information Council. (2019, October 9). What is Caffeine? Food Insight. Retrieved December 8, 2021, from https://foodinsight.org/caffeine/what-is-caffeine/
2. National Library of Medicine. (2021, September 21). Caffeine. MedlinePlus. Retrieved December 8, 2021, from https://medlineplus.gov/caffeine.html
3. Alcohol and Drug Foundation. (2021, November 10). Caffeine. Retrieved December 8, 2021, from https://adf.org.au/drug-facts/caffeine/
4. U.S. Food and Drug Administration. (2018, December 12). Spilling the Beans: How Much Caffeine is Too Much? Retrieved December 8, 2021, from https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
5. WebMD. (n.d.). CAFFEINE: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. Retrieved December 8, 2021, from https://www.webmd.com/vitamins/ai/ingredientmono-979/caffeine
6. Caffeine content for coffee, tea, soda and more. (2025, February 6). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
7. National Institutes of Health. (2020, November 3). Tired or Wired? NIH News in Health. Retrieved December 8, 2021, from https://newsinhealth.nih.gov/2020/10/tired-or-wired

Meet our Expert This article is reviewed by Courtney McCormick, MPH, RDN, LDN, who is a paid member of the OLIPOP team. Courtney is a registered dietitian nutritionist and public health professional with nearly two decades of experience supporting nutrition initiatives across a variety of settings, including schools, community, and the consumer goods industry. Courtney is passionate about turning evidence-based nutrition into practical, everyday solutions. Here at OLIPOP, Courtney is Manager of Clinical Research and Scientific Content, helping to lead our clinical research program as we continue our commitment to science.