Most sodas contain between 30 and 55 mg of caffeine per 12-ounce can, which is roughly one-third to one-half the amount in a standard cup of coffee. The exact number varies widely by brand, and a few sodas have no caffeine at all. Here’s a breakdown of where the most popular options fall.
Caffeine by Brand (12 oz.)
These are the caffeine counts for a standard 12-ounce serving:
- Zero Sugar Mountain Dew: 68 mg
- Mountain Dew (diet or regular): 54 mg
- Olipop (Cola, Doctor Goodwin, Ridge Rush): 50 mg
- Diet Coke: 46 mg
- Dr Pepper (diet or regular): 41 mg
- Pepsi (diet, zero sugar, or regular): 35–38 mg
- Coca-Cola (regular or zero sugar): 34 mg
- Barq’s Root Beer: 22 mg
- Sunkist Orange (regular or zero sugar): 19 mg
Mountain Dew sits at the top of mainstream sodas. Its zero-sugar version actually packs more caffeine (68 mg) than the regular formula (54 mg). At the other end, a can of Coca-Cola has just 34 mg, less than half of what you’d get from a Mountain Dew.
Diet Coke vs. Regular Coke
One detail that surprises many people: Diet Coke contains noticeably more caffeine than regular Coca-Cola. A 12-ounce Diet Coke has 46 mg compared to 34 mg in regular Coke. These are different recipes, not just sugar-swapped versions of the same drink. For most other brands, however, the diet and regular versions are nearly identical in caffeine. Dr Pepper and Mountain Dew both list the same caffeine content regardless of whether you grab the diet or regular can. Pepsi’s versions range from 35 to 38 mg across regular, diet, and zero sugar.
Sodas With No Caffeine
Not all sodas contain caffeine. Most lemon-lime sodas like Sprite and 7-Up are caffeine-free, as are most ginger ales and cream sodas. Root beer is generally caffeine-free too, with Barq’s being a well-known exception at 22 mg per can. Sunkist Orange is another one that catches people off guard: despite being a fruit-flavored soda, it contains 19 mg of caffeine per can. If you’re trying to avoid caffeine entirely, check the label. Color isn’t a reliable guide.
How Soda Compares to Coffee and Tea
Even the most caffeinated mainstream soda delivers far less caffeine than coffee. A typical 12-ounce cup of brewed coffee contains around 140 to 200 mg, roughly three to four times what you’d get from a Mountain Dew and nearly six times a Coca-Cola. Black tea falls in the middle at about 50 to 70 mg per 12-ounce serving, putting it in the same range as the highest-caffeine sodas. If you’re switching from coffee to soda for the caffeine, you’ll notice the difference. If you’re trying to cut caffeine but don’t want to go cold turkey, soda is a significant step down.
The FDA Cap on Caffeine in Soda
The FDA limits caffeine in cola-type beverages to 0.02 percent by weight, which works out to roughly 71 mg per 12-ounce can. That’s why even the highest-caffeine sodas top out near the upper 60s. Energy drinks are regulated differently (as dietary supplements or conventional beverages depending on how they’re marketed), which is why they can contain 150 mg or more per can.
There’s no federal requirement for soda makers to print the exact milligram count of caffeine on the label. Most major brands do it voluntarily, following industry guidelines from the American Beverage Association. If a can doesn’t list caffeine content, the manufacturer’s website usually does.
How Much Is Too Much
For healthy adults, the FDA considers up to 400 mg of caffeine per day a safe amount. That’s the equivalent of roughly 8 to 12 cans of soda depending on the brand, a quantity most people would never drink in a day. In practice, caffeine from soda is rarely a concern for adults on its own. It becomes more relevant when you’re adding it to coffee, tea, or energy drinks throughout the day.
For children and teens, the picture is different. The Dietary Guidelines for Americans recommend that children under 2 avoid caffeinated beverages entirely. The American Academy of Pediatrics advises against energy drinks for all children and teens due to their high caffeine and sugar content. While there’s no official FDA limit for older kids, pediatric guidelines generally suggest keeping intake well below adult levels, and a couple of sodas can represent a meaningful dose for a smaller body.