HOW MANY CIGARETTES IN A VAPE? THE SURPRISING COMPARISON

Key Takeaways

• A Typical Vape Equals Around 20–40 Cigarettes in Nicotine
  A standard 2ml disposable vape with 20mg/ml nicotine can deliver roughly 400–600 puffs, comparable to one to two packs of cigarettes in nicotine content.
• Nicotine Absorption Varies by Device and User
  Unlike cigarettes, vapes allow for controlled nicotine intake, with absorption influenced by device type, puff style, and frequency of use.
• Vaping Delivers Nicotine Without Combustion
  Though nicotine levels may be similar, vaping avoids tobacco smoke, tar, and thousands of harmful chemicals—making it a less harmful alternative for adult smokers.

How many cigarettes in a vape?

Nicotine content in your E-Cigarette depends on the strength of e-liquid chosen. The maximum legal strength available to buy in the UK is a 2.0% solution, or 20mg per ml of e-liquid, working out to be around 20 cigarettes worth of absorbable nicotine per ml. Lower nicotine levels are available, down to zero nicotine. Shortfill e-liquids are e-liquids with intentionally no nicotine in, allowing the vaper to add nicotine shots, to create an e-liquid with a tailored amount of nicotine. The use of shortfills and nicotine shots also allow the vaper to create e-liquid that is stronger than 2.0% legal maximum in the UK. 

1 Puff of vape equals how many cigarettes?

When it comes to the question of 'how many cigarettes in a vape' it may be easiest to draw the simplest comparison. Regular, heavy smokers will need to start on a 2% or 20mg/ml e-liquid to effectively curb cravings, and while the exact nicotine content in the vapour will vary depending on the size of the inhale, it's good to imagine that about 7 puffs on a low powered vape of 2% nicotine strength is equal to about 1 cigarettes worth of nicotine. 

What is vape juice made of?

Vape juice, also known as e-liquid or e-juice, is primarily made of four main ingredients: propylene glycol (PG), vegetable glycerine (VG), nicotine (the addictive substance in cigarettes), and flavourings. Propylene glycol is a synthetic liquid used to produce a smoother throat hit and to carry flavour more effectively, while vegetable glycerine is a thicker, natural substance derived from vegetable oils that creates the vapour when heated, contributing to larger clouds.

Nicotine, if included, can vary in concentration, ranging from nicotine-free options to high-strength formulations, depending on the user’s preference. Flavourings, often food-grade, are added to create a wide variety of tastes, from fruity and dessert-like to tobacco and menthol. Some vape juices may also contain additives like sweeteners or cooling agents to 'enhance' the vaping experience. All these ingredients are combined in varying ratios to produce the desired throat hit, flavour intensity, and vapour production while avoiding the harmful substances found in the average cigarette.

Tackling nicotine cravings

Curbing nicotine cravings used to be done via a method known as 'nicotine replacement therapy' - these are the typical nicotine replacement products smokers have been using to help them quit for a long time now! With the advent of the E-Cigarette, studies indicate that E-Cigarettes are more effective for quitting smoking than these products; nicotine gum, nicotine lozenges and nicotine patches, to name a few. While these products delivered the nicotine, vaping provides the 'hand-to-mouth' habit for smokers as well as delivering nicotine to the body.

For many of us, when we start with E-Cigarettes one of the most important questions to ask is what nicotine strength you are getting. If you are looking into E-Cigs, it can be confusing to figure out how much nicotine is in your vape juice, as all these numbers are shown as percentages, mg or mg/ml. Once you know what these terms mean, you can choose the best strength for you to make the switch from traditional cigarettes with peace of mind.

What does ml/mg mean on my e-cig?

E-Cigarettes and e-liquids almost always show the nicotine content in milligrams (weight) per millilitre (volume); expressed as mg/ml. This is essentially how much pure nicotine liquid has been mixed into the total e-liquid. For example if you are using a 2mg/ml that means 2 milligrams of nicotine are in 1 millilitre of e-liquid.

The “per mL” (/mL) is often dropped on many labels and definitely in blogs about e-cigarettes to save the writer’s wrists - the amount of nicotine is the vital piece of information but you will often see just the '2mg strength' instead of '2mg/ml.'

The amount of nicotine in E-Cigarettes can vary wildly, though the upper limit in the UK and the EU is 20mg (2% nicotine e-juice), which was chosen as enough nicotine for almost all smokers. At SMOKO, our VAPE POD refills and E-Cig cigalike refills come in a range of strengths from 20mg, 18mg, 15mg, 11mg and even a Zero mg option. This gives a wide range of options so you can find the strength and flavour right for you!

Understanding what the nicotine strengths mean to you can make the difference between a positive experience for tackling withdrawal symptoms and a negative one that leaves you with cravings.

What's the difference between % and mg/ml nicotine strengths?

There is no practical difference between the two way to represent nicotine strength; percentage is looking at the total amount of nicotine in your e-liquid, while the mg/ml is looking at how much nicotine is in each millilitre of your e-liquid. They are both trying to tell you how strong the bottle of vape juice or E-Cigarette refill is.

Different vape brands will favour different ways of telling you but, as it’s fairly easy to convert between the two styles, it shouldn’t be an issue.

How to Convert Vape Nicotine Content Percentages to mg/mL

SMOKO and other E-Cigarette companies will use both % and mg/ml, depending on the context and whatever the designer liked the look of. The good news is that it’s fairly easy to figure out one from the other.

Mg/ml shows the amount of nicotine per milligram (mg) per millilitre (ml) of liquid, and a percentage figure shows the amount of nicotine as a percentage per total.

The metric system is a wonderful thing, so converting one method of measuring the amount of nicotine to the other is as simple as moving a decimal place left.

For example:

• A 20 mg/ml nicotine strength e-liquid equals 2% - An E-Cigarette saying this would contain 20mg of nicotine per millilitre of liquid. Meaning 2% of the liquid is nicotine.
• A 15mg e-cigarette or e-liquid is the same as 1.5%
• A 3mg e-liquid or e-cigarette is the same as 0.3%

This will apply to any E-Cigarette or e-liquid you can buy.

Nicotine Levels When Vaping Versus Smoking

Numbers like 20mg or 2% are great if you are comparing E-Cigarette refills to find the best E-Cigarette for you, but if you are new to E-Cigs you will probably want to compare these levels of nicotine depending on the type and how many tobacco cigarettes you smoke. It sounds easy, but sadly that is not the case.

Finding how much nicotine is in a cigarette is harder than you think as each cigarette brand is different. On average a cigarette has about 1g of tobacco in, and according to the CDC (The American Centre for Disease Control) this works out that the mean average of all the cigarette brands they tested was 19.2 mg of nicotine per gram of tobacco. (1) This works out to be 384mg of nicotine for a 20 box of cigarettes.

So 1 cigarette on average has almost the same amount of nicotine in as 1ml of 20mg e-liquid. Standard cigarettes don’t give the full amount of nicotine to the smoker when they are smoked, though, in fact they only give about 1.1 to 1.8mg per cigarette! (2)

What makes this even more confusing is that the amount of nicotine absorbed from a vape is even lower still, and as E-cigarettes produce vapour and not smoke it takes longer from nicotine to work its way into your system (3). While the newer vape devices deliver nicotine in a similar concentration of nicotine, first generation E-Cigarettes delivered a lot less. This means that most people generally need a higher nicotine level in their vape to counteract the slower absorption, even if they are using a newer vape.

Long story short: you can compare the nicotine in cigarettes to e-cigarettes, but it will have limited use. We, at SMOKO, suggest that if you are only just making the switch, start at a higher strength and once you are comfortable with vaping you can reduce the nicotine levels over time. That’s why all our E-Cigarette cigalike starter kits are filled with 20mg refills, as it’s better to start a little strong in terms of nicotine levels for vaping than to start on a weaker nicotine strength and end up falling off the wagon because the E-Cigs weren’t giving you the nicotine you needed!

How high are Nicotine Levels are in E-juice

In general you can get a wide variety of nicotine levels in e-liquids, and which is right for you will depend on what you are using and how much you smoked.

If you are using an E-Cigarette like the SMOKO cigalike style vape you will find that the nicotine levels are going to be higher, ranging from 1.1% to 2%. This is because cigalike E-Cigarettes were designed to look and feel like a cigarette, so only produce enough vapour to replicate a similar amount of cigarette smoke on the exhale. This is intended to make it easier to switch from smoking and the nicotine levels are balanced to give you the same hit as a cigarette would.

You can also get lower nicotine levels such as 0.3% to 0.6%, which are designed for more powerful vaporisers which produce much more vapour. These machines don’t try to feel like a cigarette but rather give you a huge amount of vapour which balances out the low levels of nicotine. The large volume of vapour would produce too much of a throat hit using traditional freebase nicotine, which is why they favour low-nicotine liquids.

How do nic salt vape liquids compare with freebase nicotine e-juice?

Nic salt vape liquids and freebase nicotine e-juice differ significantly in their composition, absorption rate, and overall vaping experience. Nic salt liquids contain nicotine in its natural salt form, combined with benzoic acid, allowing for a smoother throat hit even at higher nicotine strengths. This makes them ideal for those seeking a quick and satisfying nicotine fix, similar to the sensation of smoking a traditional cigarette. On the other hand, freebase nicotine e-juice offers a harsher throat hit and is usually available in lower nicotine concentrations, making it better suited for sub-ohm vaping and cloud production.

It is thought freebase nicotine also absorbs more slowly into the bloodstream, however freebase nicotine particles are smaller than nic salt particles, which should make it easier to get into the bloodstream. In summary, nic salts are perfect for those who prefer a stronger, smoother vape, while freebase nicotine e-juices are favoured by vapers who enjoy a more intense throat hit.

How much nicotine in a disposable vape UK?

In the UK, disposable vaping devices are regulated under the Tobacco and Related Products Regulations 2016, which limits the maximum nicotine strength to 20 mg/ml (2%) for all e-liquids (4), including those used in disposable vapes. Most disposable vapes in the UK contain either 10 mg/ml (1%) or 20 mg/ml (2%) of nicotine, typically in the form of nicotine salts.

This level provides a smoother vaping experience with a quick nicotine absorption rate, making it appealing to both new vapers and those trying to quit smoking. The nicotine content is designed to mimic the sensation of traditional cigarettes, but the exact amount of nicotine absorbed can vary depending on factors such as vaping frequency and inhalation style.

Disposable vapes have been in 'hot water' more recently, with testing by the Daily Mail and British American Tobacco revealing illegal levels of e-liquid in many disposable brands on UK shelves (5). Additionally, disposable vapes have been ending up in the hands of underage teens at increasing rates. Add to these issues the environmental impact of disposables and huge amounts of usable lithium going to landfill, and you have the main reasons why the UK Government is introducing a disposable vape ban in 2025.

Will vaping help me quit traditional cigarettes?

Vaping can be an effective tool for quitting traditional cigarettes, as it allows smokers to reduce their nicotine intake gradually while mimicking the hand-to-mouth action and inhalation experience of smoking. E-cigarettes and vapes provide a similar sensation without the harmful tar, carbon monoxide and many toxic chemicals found in combustible cigarettes. Public health organisations like the UK’s NHS and Public Health England recognise vaping as a significantly less harmful alternative to smoking and support its use in smoking cessation efforts (6).

Vaping allows users to taper their nicotine addiction by controlling their nicotine levels, gradually stepping down to lower strengths or even nicotine-free options over time, making the transition away from smoking smoother and more manageable. However, while many smokers have successfully quit using vapes, it’s important to remember that individual results can vary, and the best approach often includes additional support, such as counselling or a personalised quit plan.

How Many Cigarettes in a Vape? The Surprising Comparison - Conclusion

So; how many cigarettes are in your vape will depend on the strength of the e-liquid you choose. A 20mg (or 2%) strength cigalike refill containing about 1ml of vape juice contains about 20 cigarettes worth of absorbable nicotine, but as nicotine has been shown to be present in exhaled E-Cigarette vapour, not all of it is absorbed in the body which may be a reason why smokers normally vape more than they smoked when they first make the switch.

If you are looking to quit smoking, check out the SMOKO starter kits! The SMOKO E-Cigarette cigalike vape is designed for smokers to quit, emulating the look and feel of a cigarette to help with the transition to vaping. Alternatively, for someone who is looking for something with a modern design, the SMOKO VAPE POD is small and discreet while still fitting comfortably in the hand like a cigarette. Our vape devices use our UK-made vape juice to give you the same feeling as smoking a cigarette, without the 4000 harmful chemicals and 50 known carcinogenic chemicals.

Make the switch with SMOKO today!

FAQ: How Many Cigarettes in a Vape? 

Q1: How many cigarettes are equivalent to one vape?
A: It depends on the size and nicotine strength of the vape. A standard 2ml disposable vape at 20mg/ml nicotine can provide around 400–600 puffs, roughly equal to 20–40 cigarettes in nicotine content.

Q2: Do all vapes have the same nicotine content?
A: No. Vapes come in different nicotine strengths (e.g., 0mg, 10mg, 20mg) and formats—disposables, pods, and refill bottles. The number of puffs and total nicotine delivered can vary widely.

Q3: Does vaping feel the same as smoking?
A: Vaping offers nicotine without combustion, which reduces harmful toxins. While the sensation differs slightly, nicotine salts (used in many vapes) provide a similar hit and satisfaction to traditional cigarettes.

Q4: Can I control my nicotine intake more with vaping?
A: Yes. Vaping gives you greater control over how much nicotine you consume, allowing you to gradually reduce your intake over time if you’re trying to quit.

Q5: Is vaping safer than smoking?
A: According to UK health authorities, vaping is at least 95% less harmful than smoking. It eliminates tobacco smoke, tar, and many of the carcinogens found in traditional cigarettes.

REFERENCES

(1) Surveillance of Nicotine and pH in Cigarette and Cigar Filler

(2) How Much Nicotine Is in a Cigarette and Other Tobacco Products?

(3) Nicotine absorption during electronic cigarette use among regular users

(4) The Tobacco and Related Products Regulations 2016

(5) Morrisons joins Tesco, Sainsbury's and Asda in removing best-selling Elf vape bar from sale after Mail investigation revealed £6 gadgets contained illegal level of nicotine

(6) E-cigarettes around 95% less harmful than tobacco estimates landmark review

ABOUT THE AUTHOR 

Written by Dan Overgage