Skip to content
FriendsPantry

Nature's Pantry

Coffee

Also: kaapi (South India) · café · qahwa (Arabic)

Moderate coffee drinking is linked with more benefit than harm in large studies, outside pregnancy.

Overall evidence

Evidence level: Moderate evidence

Large and consistent but observational evidence for benefits; strong, authoritative evidence on safe amounts.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

Brewed coffee
Photo: MarkSweep, via Wikimedia Commons (public-domain)

What it is

A drink brewed from roasted seeds of Coffea plants, and the world's biggest source of caffeine. It also contains polyphenols such as chlorogenic acids.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Ethiopia

    The coffee ceremony, with beans roasted, ground and brewed in front of guests, is a ritual of hospitality.

  • South India

    Filter kaapi with chicory, frothed between tumbler and dabarah, starts the day.

  • Arab world

    Lightly roasted coffee with cardamom (qahwa) is served to welcome guests.

What the research says

Each claim graded on its own evidence.

  • Coffee and long-term health

    Evidence level: Moderate evidence

    An umbrella review in the BMJ of over 200 meta-analyses found coffee drinking was more often linked with benefit than harm, with the largest associations around three to four cups a day. Almost all of the evidence is observational, so it cannot show cause; the authors do not recommend starting coffee for health.[1]

  • How much caffeine is generally fine

    Evidence level: Strong evidence

    EFSA concluded that up to 400 mg of caffeine a day, and single doses up to 200 mg, raise no safety concerns for healthy non-pregnant adults. The FDA cites the same 400 mg figure.[2][3]

In food amounts

The NHS puts a cup of instant coffee at about 100 mg of caffeine; filter and coffee-shop coffee can contain more.

We describe everyday cooking amounts only, never supplement doses.

Safety

Babies and children
Caffeinated drinks are not recommended for children under 2, and experts advise against energy drinks for children and teens.[3]
Pregnancy and breastfeeding
In pregnancy, keep caffeine below 200 mg a day (NHS and EFSA). The BMJ review found higher intake in pregnancy was associated with low birth weight and preterm birth.[4][2][1]
General
Too much caffeine can cause a racing heart, sleep problems, anxiety, jitters, upset stomach and headaches.[3]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes (Poole et al.) — BMJ, 2017
  2. [2] Scientific Opinion on the safety of caffeine — European Food Safety Authority (EFSA Journal 13(5):4102), 2015
  3. [3] Spilling the Beans: How Much Caffeine is Too Much? — US Food and Drug Administration
  4. [4] Foods to avoid in pregnancy — NHS (UK)

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with coffee

44 more

Showing 9 of 53 recipes.

More from Nature's Pantry

  • Green tea
    Evidence level: Limited or early evidence

All 32 foods