Do you love energy drinks but are worried about having too much caffeine? You're not alone.
I drink energy drinks regularly, but I am very careful to manage my caffeine levels properly because I know there can be serious risks if I don't.
It’s recommended that adults consume less than 400 mg of caffeine a day and that kids keep it before 80-100mg[1].
Going above this can cause serious side effects. The key to managing your intake is understanding what you're putting in your body.
In this guide, I'll explain how much caffeine each Rockstar contains and how it compares to other brands. This should give you everything you need to make the right choices.
Caffeine Content In Rockstar Energy Drinks (Surprising Facts)
On average, a Rockstar energy drink contains 160-240mg of caffeine, but it can vary depending on the size and flavor.
Rockstar is the 3rd biggest energy drink brand in the world and has a wide selection of drinks. Some have slightly more or less caffeine, but it depends on the size you order.
1. Caffeine in 12oz Rockstar
A 12oz Rockstar energy drink contains about 120 mg of caffeine. This is equivalent to about 2 cups of coffee, so it's an explosive way to start your morning!
2. Caffeine in 16oz Rockstar
A 16oz Rockstar energy drink contains about 160 mg of caffeine. I usually have this size Rockstar energy drink because it gives me a good but manageable buzz.
3. Caffeine in 24oz Rockstar
24oz Rockstar energy drinks contain about 240mg of caffeine. These are great for a big energy boost, but I wouldn’t recommend having that much caffeine too regularly!
Caffeine In Rockstar Energy Drink Varieties & Flavors
Rockstar has different ranges of drinks, and within each, there are a variety of flavors.
Each Rockstar energy drink is designed with a specific type of consumer in mind and is made with different ingredients. There are low-calorie, high-caffeine, and carb-free energy drink options.
They even have some drinks made with hemp oil!
The range of drinks does vary every few years, but there is something for everything in the Rockstar energy drink world.
Below is a table of how each of these types of Rockstar drinks compares in terms of strength and calories:
Rockstar Flavor | Serving Size | Caffeine | Caffeine Strength | Calories |
|---|---|---|---|---|
Rockstar Original | 16 fl oz | 160 mg | High | 260 |
Rockstar Sugar-Free | 16 fl oz | 160 mg | High | 25 |
Rockstar Pure Zero | 16 fl oz | 240 mg | Very high | 20 |
Rockstar Punched | 16 fl oz | 240 mg | Very high | 240 |
Rockstar Recovery | 16 fl oz | 160 mg | High | 25 |
Rockstar Xdurance (Discontinued in 2021) | 16 fl oz | 300 mg | Very high | 10 |
Rockstar Unplugged (Discontinued in 2022) | 16 fl oz | 80 mg | Low/Mid | 0 |
Rockstar Boom (Discontinued in 2019) | 16 fl oz | 160 mg | High | 270 |
Rockstar Throwback | 16 fl oz | 160 mg | High | 270 |
What Exactly Is Rockstar? (Is It Good For You?)
Rockstar is an American energy drink brand based in Las Vegas, Nevada, by Russ Weiner. They describe their products as a drink for 'those who live active lifestyles, from athletes to rock stars.'
Is Rockstar good for you? Well, energy drinks, like coffee and other high-caffeine products, should be consumed in moderation.
There are benefits to having more caffeine, including improving athletic performance, reducing recovery time, and can even increasing weight loss.
However, if you consume too much, it can cause jitters, nervousness, irritability, muscle tremors, and other symptoms.[2]
Knowing the ingredients and nutritional value of your Rockstar energy drink will help you maximize the benefits and minimize the risk. Here’s a breakdown of your favorite Rockstar drinks:
Original Rockstar
Ingredients:
Nutrition Information (per 16oz can)
Caffeine | 160 |
Calories | 260 |
Fat | 0g |
Sodium | 85mg |
Carbohydrate | 64g |
Sugar | 63g |
Protein | 0g |
Vitamin C | 80mg |
Niacin (Vitamin B3) | 16mg |
Vitamin B6 | 1.4mg |
Rockstar Pure Zero
Ingredients:
Nutrition Information (per 16oz can)
Caffeine | 160 |
Calories | 20 |
Fat | 0g |
Sodium | 380mg |
Carbohydrate | 2g |
Sugar | 0g |
Protein | 0g |
Pantothenic Acid | 5mg |
Niacin (Vitamin B3) | 16mg |
Vitamin B6 | 1.7mg |
Vitamin B6 | 2.4mcg |
Rockstar Zero Carbs
Ingredients:
Nutrition Information (per 16oz can)
Caffeine | 240 |
Calories | 0 |
Fat | 0g |
Sodium | 150mg |
Carbohydrate | 0g |
Sugar | 0g |
Protein | 0g |
Pantothenic Acid | 10mg |
Niacin (Vitamin B3) | 220mg |
Vitamin B6 | 1.9mg |
Vitamin B12 | 6mcg |
Rockstar Unplugged
Ingredients:
Nutrition Information (per 12oz can)
Caffeine | 80 |
Calories | 0 |
Fat | 0g |
Sodium | 55mg |
Carbohydrate | 0g |
Sugar | 0g |
Protein | 0g |
Pantothenic Acid | 4mg |
Niacin (Vitamin B3) | 16mg |
Vitamin B6 | 1.5mg |
Vitamin B12 | 6mcg |
Rockstar Recovery
Ingredients:
Nutrition Information (per 16oz can)
Caffeine | 160 |
Calories | 25 |
Fat | 0g |
Sodium | 220mg |
Carbohydrate | 3g |
Sugar | 2g |
Protein | 0g |
Pantothenic Acid | 5mg |
Niacin (Vitamin B3) | 16mg |
Vitamin B6 | 1.7mg |
Vitamin B12 | 2.4mcg |
Rockstar Xdurance
Ingredients:
Nutrition Information
Caffeine | 300 |
Calories | 10 |
Fat | 0g |
Sodium | 45mg |
Carbohydrate | 26g |
Sugar | 24g |
Protein | 0g |
Pantothenic Acid | 5mg |
Niacin (Vitamins B3) | 16mg |
Vitamin B6 | 1.4mg |
Vitamin B12 | 2.4mcg |
Rockstar Energy Drinks In Other Countries (Caffeine Compared)
Whenever I travel, I notice that the energy drink options look and taste different.
This is usually because the recipes have been altered, and it's why Rockstar can taste differently depending on where you buy it.
Caffeine, like alcohol and sugar, can have health risks if you have too much. Some countries restrict the products to encourage their citizens to drink in moderation.
Alcohol isn’t usually an issue, but many energy drinks companies change the recipes and alter the caffeine content so that they can be marketed and sold.
On the other hand, some countries have no rules or regulations at all, but the culture is different. Some consumers want more caffeine, so the energy drink company will alter the recipe to meet the market.
The Rockstar recipe does not really change too much around the world, but here are a few countries where the caffeine levels may be different:
Rockstar Drinks in the UK
In the UK, Rockstar is sold in a 500ml can (around 17oz), each with a caffeine content of 200mg. This makes them slightly more caffeinated than in other countries.
However, the UK has more stringent rules about sugar content, so Rockstar reformulated the recipe to decrease the amount of sugar in the recipe.
They use artificial ingredients to give the sweet taste instead.
Rockstar Drinks in Canada
A can of Rockstar energy drink in Canada contains about the same level of caffeine, 160 mg per can. However, in 2011 Canada implemented a caffeine limit of 180mg per serving on all energy drink products.
This means that some highly caffeinated Rockstar products (like Rockstar Punched) aren't allowed to be marketed or sold.[3]
Some other flavors of Rockstar drinks, like Rockstar Burner, have been introduced specifically for the Canadian market. These are similar to American flavors but are less caffeinated.
Rockstar Drinks in New Zealand & Australia
In New Zealand and Australia, there is a caffeine limit of 32 mg per 100 ml on energy drinks.[4]
A standard can of Rockstar energy drink contains 160 mg, about the same as other countries, but more highly caffeinated varieties aren’t allowed to be sold.
Caffeine in Rockstar Vs Other Popular Energy Drinks
Rockstar is one of the most well-known energy drink brands, but it's a crowded marketplace.
Knowing how the caffeine levels compare to other brands can help you decide which drink is best for you.
So, here is a quick breakdown of how Rockstar energy drinks measures up to the other well-known products:
Red Bull
Rockstar energy drink is slightly more caffeinated than Red Bull. 12oz of Red Bull contains about 110mg of caffeine, whereas 12oz of Rockstar contains about 120 mg of caffeine.
There isn’t much difference, but remember that your standard can of Red Bull original energy drink is generally served in 8.4oz or 20oz cans, so you’ll either be consuming noticeably more or noticeably less than a standard Rockstar energy drink.
Monster Energy
Monster energy drink has about the same level of caffeine as Rockstar Energy.
A 16oz can of Monster contains about 160 mg of caffeine, and a 16oz can of original flavor Rockstar contains around the same amount.
Like Rockstar, Monster energy drinks come in a range of different flavors and strengths. Some contain more caffeine or other stimulants, so you can get a bigger caffeine kick if you want to.
NOS
NOS energy drink has more mg of caffeine per can than Rockstar.
NOS contains caffeine, B vitamins, sugar, taurine, guarana seed, and other ingredients. It contains 200mg of caffeine, slightly more than Rockstar.
Eastroc
Eastroc energy drink is huge in Asia, but it is not as easy to come by in the Western world. However, it is one of the biggest energy drink companies out there.
Eastroc energy drink contains less caffeine than Rockstar and only has 50 mg per bottle.
It will give you an energy boost, but you would have to have two cans to reach the same level as Rockstar.
5-Hour Energy
5-Hour Energy contains more caffeine than Rockstar. On average, there are 230 mg in a serving compared to Rockstar’s 160mg.
5-Hour Energy is a serious energy drink company for people who want a serious power boost. It is considered safe, but consuming too much caffeine too frequently can be bad for your health.
Caffeine In Rockstar Vs Coffee
Coffee has a higher caffeine content per fluid ounce than Rockstar. However, Rockstar energy drinks contain more caffeine in total.
An average coffee will contain 10-15mg of caffeine per fluid ounce, but an espresso coffee can have over 60 mg per fluid ounce. Rockstar Energy will only have about 10mg of caffeine per fluid ounce.
However, Rockstar energy drinks have a larger serving size. So, even though coffee has a greater concentration of caffeine, it will only contain 80-100 mg of caffeine per serving.
A 12oz can of Rockstar contains at least 120mg of caffeine, and a 16oz can has considerably more.
Caffeine In Rockstar Vs Coca Cola
Rockstar contains a lot more caffeine than Coca-Cola. Coca-Cola contains about 27mg of caffeine in a 12oz can.
In comparison, a Rockstar energy drink has around 120 mg of caffeine in a 12oz can.
A Rockstar energy drink is better for those who want an energy boost. However, switching one of your Rockstar (or other energy drinks) for Coca-Cola can help you to reduce your daily caffeine intake.
Common Rockstar Energy Drink Questions
Does Rockstar keep you awake?
Rockstar contains a lot of caffeine, so it will keep you awake. Try to avoid drinking it 3-4 hours before you go to sleep to stop it from impacting your sleep quality.
How long does Rockstar stay in your system?
Rockstar stays within your body for 5-6 hours. This can vary depending on your individual metabolism.
Is Rockstar good before a workout?
Yes, Rockstar can be effective as a pre-workout to give you more power and energy.
Is Rockstar energy drink alcoholic?
No, Rockstar doesn’t contain any alcohol.
Conclusion
I drink Rockstar almost daily. I use them to help me work longer hours and to get more from the gym, and because I understand the ingredients, I can consume them safely.
Hopefully, this guide has given you all the information to do the same, and you will be able to better manage your caffeine intake to get all the upside without the side effects.
References:
1. https://www.hsph.harvard.edu/nutritionsource/caffeine
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-2004567
3. https://energydrinkinformation.ca/regulations .
4. https://www.australianbeverages.org/energy-drinks-microsite
