Understanding the New FSSAI Rule
The Food Safety and Standards Authority of India (FSSAI) has mandated new labelling for what it terms 'Caffeinated Beverages'. Any drink containing more than 145 milligrams of caffeine per litre must now be labelled as a “Caffeinated Beverage”. For drinks
exceeding 300 mg/l, a “High Caffeine” declaration is required, along with the specific amount. The regulation also requires a warning advising against consumption for children, pregnant or lactating women, and individuals sensitive to caffeine. Furthermore, it prohibits companies from using the term “energy drink” and making claims about boosting energy or performance. This move aims to provide consumers with clearer information, allowing for more informed choices about their caffeine intake.
The Energy Drink Powerhouse
Often the first thing that comes to mind with high caffeine, drinks like Red Bull and Monster have built their brands on providing a quick jolt. A standard 250 ml can of Red Bull contains about 80 mg of caffeine, which translates to 320 mg per litre, placing it firmly in the 'High Caffeine' category under the new FSSAI rules. Other energy drinks on the market can contain anywhere from 80 mg to 150 mg per can. These drinks are designed for a rapid effect, often aided by carbonation and being served cold, which can speed up absorption. The FSSAI has also capped the recommended daily consumption of such beverages at 500 ml.
Your Daily Coffee Fix
Coffee is the default source of caffeine for millions, but the content varies wildly depending on how you take it. A single shot of espresso, the base for lattes and cappuccinos, contains around 60-70 mg. However, a larger cup of brewed filter coffee (around 240 ml) can pack a much bigger punch, ranging from 95 mg to as high as 200 mg. Instant coffee typically has less, often falling in a range similar to a cup of tea. This means a large mug of traditional filter coffee can easily contain more caffeine than a standard can of an energy drink.
The Comforting Cup of Chai
Tea is India’s most popular beverage, but it's a gentler source of caffeine. A typical cup of masala chai, made with black tea leaves, generally contains between 30 mg and 50 mg of caffeine. Some stronger brews might reach up to 70 mg, but it's still significantly less than a standard filter coffee. Green tea has even less, usually around 20-45 mg per cup. The caffeine in tea is also absorbed by the body more slowly, often leading to a smoother, more sustained feeling of alertness without the sharp peak and subsequent crash some people experience with coffee.
The Deceptive Fizz of Soft Drinks
While not as potent as coffee or energy drinks, the caffeine in popular colas can add up. A standard 355 ml can of Coca-Cola contains about 34 mg of caffeine, while a Pepsi has around 38 mg. Though this is a relatively low amount per serving, these drinks are often consumed in larger quantities throughout the day, contributing to your total daily caffeine load. The FSSAI's regulations primarily target the more concentrated caffeinated beverages, but it's a good reminder that caffeine is present in many common products.
Putting It All in Perspective
When you line them up, the comparisons are revealing. One strong cup of filter coffee (at ~120 mg) could be equivalent to roughly one and a half cans of Red Bull, three to four cups of chai, or more than three cans of Coca-Cola. A single espresso shot is more potent than a cup of chai but generally less caffeinated than a full cup of brewed coffee. The new FSSAI labels are designed to make these comparisons easier. By making the caffeine content explicit, the regulator is empowering consumers to understand not just what they are drinking, but how much stimulant they're actually consuming in a single day.
