Switching from smoking to vaping is no easy task, but the step millions have taken in the UK to cut tobacco from their lives. To make the change, the key question is often asked ‘how many cigarettes are in a vape’?
This question refers to the level of nicotine (measured in milligrams) in a cigarette vs a vape. While the answer can vary depending on several factors, this article aims to provide an easy-to-understand explanation. So, whether you have a 600-puff disposable Elf Bar or the latest ‘big puff vape’, by the end of this article the picture will be clear.
Understanding Nicotine Content in Vapes and Cigarettes
Before we dive into the specifics, it is essential to understand that comparing cigarettes to vapes is not always straightforward.
Cigarettes deliver nicotine through burning tobacco, while vapes use a liquid that contains nicotine, flavourings, and other chemicals. On average, a standard cigarette contains between 10-12mg of nicotine. But this can vary as low as 6mg up to 28mg per cigarette, depending on the brand. Of that amount, roughly 1.5 mg is absorbed per cigarette.
Cigarette packs in the UK are typically sold in packs of 10 or 20, with studies highlighting that consumers tend to smoke less if they buy less each time.
The concentration of nicotine in vape liquids can vary significantly. You can get different strengths ranging from zero up to 20mg as a maximum. This is provided in no more than 2ml bottles or prefilled pods, as industry standard to comply with EU laws.
How Many Cigarettes is a 2% Vape?
The term "2% vape" refers to the nicotine concentration in the e-liquid, meaning 20mg of nicotine per millilitre. This is the highest amount of nicotine legally permitted and is reserved for heavy smokers, who are classed as smoking more than a pack a day.
If a 2% vape provides 600 puffs, this type of disposable vape in terms of nicotine delivery equals approximately 40 cigarettes. Again, this is a rough estimate and can vary depending on usage habits.
How Many Cigarettes in a Disposable Vape?
Disposable vapes have become popular due to their convenience. They come pre-filled with e-liquid and are ready to use. The nicotine content in these devices is typically measured in milligrams per millilitre (mg/ml).
A common single-use disposable vape might contain 20mg/ml of nicotine and offer around 600 puffs. From 1 June 2025, these will no longer be available legally to purchase in the UK.
If we consider that the average cigarette contains about 12mg of nicotine, a 600-puff disposable vape is roughly equivalent to about 40 cigarettes. However, this can vary based on how long and deeply you inhale from the vape.
Following the UK Labour Government's announcement recently to ban disposable vapes that can not be refilled or recharged, we have seen huge numbers of big puff vapes. These can offer thousands of puffs, ranging from 5,000 up to 10,000.
This is technically allowed currently because they are offered in separate chambers or pods that automatically refill. Brands like Lost Mary, Elf Bar and Vaporesso provide these as an alternative to single-use disposables and are intended to be easier for vapers and better for the environment than cigarettes or single-use vape devices.
What About Big Puff Vapes?
A 5,000-10,000 big puff vape provides an extensive number of puffs compared to a typical cigarette pack. If we keep the same nicotine concentration as before (20mg/ml), a 5000-puff vape could be equivalent to just over 400 cigarettes. This assumes a consistent nicotine delivery per puff, which may not always be the case due to variations in inhalation depth and frequency.
Factors Influencing the Cigarette to Vape Comparison
Nicotine Absorption
Nicotine absorption can vary between smoking and vaping. While cigarettes deliver nicotine rapidly through the lungs, vapes provide a slower, more controlled release. This difference can affect the perceived satisfaction and effectiveness of vaping as a cigarette replacement.
Inhalation Technique
The way you inhale from a vape compared to a cigarette can significantly affect nicotine absorption. Cigarette smokers often take shorter, stronger puffs, while vapers might take longer, more gentle draws. This difference can impact how much nicotine is consumed.
Device Efficiency
Vaping devices differ in their efficiency and ability to deliver nicotine. Higher wattage devices might deliver more nicotine per puff than lower wattage devices, even with the same e-liquid.
Tips for Switching from Smoking to Vaping
If you're considering the switch from smoking to vaping, here are some practical tips to keep in mind:
- Match the mg of nicotine from an e-liquid with the habit you had previously smoking and then reduce the strength gradually.
- Experiment with different vape kits. Try prefilled pod kits, vape pens, or even big puff vapes to find something that suits you. Initially, the most important task is recreating the habit of smoking to familiarise yourself with the alternative nicotine method.
- Monitor Your Usage. Keep track of your vaping habits using a puff counter to prevent vaping too much nicotine. While it is great to remove combustible tobacco from your lungs by quitting smoking, ramping up the nicotine addiction by vaping too much should also be avoided!
Summary
Although vaping is recommended as an alternative to smoking by the likes of the NHS and Cancer Research UK, understanding the connection between how many cigarettes you used to smoke and how that relates to nicotine in vapes is the most important aspect.
By considering factors such as nicotine concentration, strength, number of puffs you will need and device reliability, it helps to determine how many cigarettes are equivalent to your vape.
Once you match your e-liquid strength with any previous cigarette habits, you can begin to remove tobacco from your life, track your nicotine levels with an e-cigarette and start on a new path.