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One espresso coffee shot (1 oz) averages about 63 mg of caffeine; real-world shots land roughly 30–75 mg based on beans, dose, and pull time.

Most Vertuo pods deliver roughly 70–200 mg of caffeine per cup, with “Boost” blends like Melozio Boost at about 200 mg.

A long black with one espresso shot has ~63 mg of caffeine; with two shots it’s ~125–150 mg, since the drink is espresso over hot water.

Most 13.7-oz Starbucks Frappuccino bottles carry 55–110 mg of caffeine per bottle, depending on flavor and size.

Most Nescafé sachets land around 50–100 mg of caffeine per serve, with exact amounts varying by sachet type and market.

A grande Starbucks Pumpkin Spice Latte has about 150 mg of caffeine; size and iced versions change the total.

Yes, you can drink Bloom at night, but stick to the low-caffeine greens powder and avoid Bloom pre-workout near bedtime to protect your sleep.

No, blue Gatorade is usually not allowed before a colonoscopy because the dye can stain your colon and confuse the exam.