Whether you’re trying to minimize your intake or quit caffeine entirely, it’s helpful to know which foods and beverages contain this buzzy compound. Coffee and tea may be the first that come to mind, but this natural alkaloid is found in over 60 plants and plant derivatives. Caffeine is measured in milligrams: an 8-ounce cup of brewed coffee contains about 96 mg of caffeine, and black tea weighs in at about 26 mg, according to the USDA. To learn more, check out these 10 foods that have caffeine and get caffeine-free alternatives. — by Alice K. Thompson for Food Network Kitchen

Chocolate comes from the cacao tree, a plant whose pods contain a fair amount of caffeine. In fact, some suspect that chocolate’s energizing effect is one reason why humans have been drawn to it for millennia. Most chocolate does have caffeine, but the amount varies by type: An ounce of dark chocolate (60 to 69% cacao solids) has approximately 24 mg of caffeine, while an ounce of milk chocolate has only about a quarter as much.

White chocolate is made only with cacao fat, not caffeine-containing cacao liqueur, so it is naturally caffeine free. Another chocolate alternative is carob, which is naturally caffeine free and sold in bars, chips and powders.

When it comes to coffee, the term "decaffeinated" isn’t absolute. The decaffeinating process uses either water or water plus a solvent to remove the caffeine from the green beans, then roasts them like regular beans for a product that’s remarkably similar in flavor. The catch? A very small percent of the caffeine isn’t removed. An 8-once cup of decaf has slightly more than 2 mg caffeine. It’s a minimal amount compared to the 96 mg in a regular cup of coffee, but it’s not actually zero.

There are many grain-based coffee alternatives available to those seeking a beverage that’s strictly caffeine free. Chicory, barley, wheat bran and rye are commonly used, and ingredients like molasses or fig can be added to help mimic coffee’s taste. These blends can vary widely in flavor so it may take a little experimentation to find one that satisfies you.

Ice cream flavored with caffeinated ingredients like chocolate, coffee and teas contain at least some amount of this buzz-producing compound. Matcha ice cream tops the list, with homemade or store-bought varieties clocking in at about 25 mg caffeine per 1/2-cup serving. Coffee ice cream comes in second, with a low of 4 to 5 mg and a high of about 21 mg per serving. Chocolate ice cream has a mere 2 mg per serving, although the amounts can vary depending on cocoa content.

Choosing an ice cream flavor made with naturally caffeine-free ingredients, like strawberry or vanilla, is the easiest way to avoid caffeine. You could also look for artificially flavored varieties free from natural sources of caffeine — just read the label carefully.

You might associate dark teas like English breakfast and Early Grey with morning buzz, but many teas that brew up lighter in color also contain significant amounts of caffeine. An 8-ounce cup of green tea can clock in at about 29 mg of caffeine, though this figure varies based on the variety of green tea and how it’s brewed.

Herbal teas like mint and chamomile are popular caffeine-free options. You’ll find a rainbow of other herbal teas and tinctures online and at well-stocked grocery stores, but be sure to read packages carefully to ensure they’re completely caffeine free.

Most people know that colas like Coke and Pepsi are caffeinated, but they’re not the only ones in the soda aisle that pack a punch. A number of other popular sodas contain even more caffeine. Per 12-ounce can, Mountain Dew (54 mg), Mello Yello (50 mg) and Dr. Pepper (41 mg) all have more caffeine than either Pepsi (35 mg) or Coke (34 mg).

Try fruit-flavored seltzer for a refreshing, bubbly alternative that's naturally free of caffeine. If you really love the flavor of your favorite soda, look for caffeine-free versions.

Made from bits of roasted cacao pods, the same parts of the plant that produce chocolate, cacao nibs can add crunch and chocolate flavor to numerous foods. Unlike chocolate, they are completely free of sugar, which can be part of their appeal for those avoiding sugar or preparing savory dishes. But, like chocolate, they do contain a small amount of caffeine: 1 tablespoon of cacao nibs contains about 14 mg of caffeine, an amount similar to unsweetened cocoa powder.

The chocolate alternative carob is free of caffeine and available in several forms that can replace cacao nibs. Try finely chopping carob chips for a bit of crunch and light chocolaty flavor akin to nibs. Or, if you just want to replicate the texture of cacao nibs without the flavor, swap in your favorite chopped nuts.

Probiotic-rich kombucha is made from fermented black, green or white tea, so it makes sense that it contains some caffeine. An 8-ounce serving has 10 to 15 mg of caffeine, about a third as much as brewed black tea.

Seek out commercially available kombuchas made from caffeine-free bases like fermented lemongrass or ginger or from decaffeinated tea; or brew up your own kombucha with decaffeinated tea if you’re up for a DIY project. You might also consider trying other probiotic-rich beverages like kefir or yogurt drinks.

Earthy, bright green matcha has been brewed into tea for centuries in Japan. In recent years, it’s also become a popular flavoring for everything from smoothies and lattes to baked goods and salad dressings. The powder is made from finely ground tea leaves grown in ways that specifically enhance caffeine production. A single teaspoon of the powder, a bit more than is usually used to brew up an 8-ounce cup, contains a hefty 70 mg of caffeine, just a bit less than a cup of coffee.

In Japan, the powdered mulberry leaf known as kuwa is used as a caffeine-free alternative to traditional matcha. Look for it online or in stores specializing in health foods or Japanese products. Alternatively, if you want a green powdered product with antioxidant qualities to stir into your cup, you can also find a number of products marketed as "powdered greens," "superfood greens" and the like.

Snack bars designed to be a quick source of energy often contain caffeine from both natural sources like chocolate or coffee beans and from added caffeine. The USDA lists the bars as containing 3 mg caffeine per 100 grams, although many brands contain much more, up to 100 mg for a 50- to 60-gram bar.

Avoid bars specifically touting coffee or caffeine content and read labels carefully to avoid those made with added caffeine. For an alternate source of protein, consider snacking on plain or roasted nuts or homemade trail mix.

A type of tea made from a member of the holly family, herbal, lightly bitter yerba mate is more popular than coffee in parts of South America and among some Latinx communities. And, like coffee, yerba mate contains a good hit of caffeine: about 80 mg per brewed cup, just slightly less than coffee’s 96 mg.