Vapes or e-cigarettes have become a popular stop smoking aid in the UK as they’re far less harmful and pose a small fraction of the risks compared to traditional combustible cigarette smoking. When you smoke you can monitor how many cigarettes you are smoking each day, but when it comes to vaping it can be confusing, and may lead you to consuming more nicotine. This leads us to the question “How many cigarettes does my vape equate to?”.
Our bodies absorb nicotine in a different way to smoking cigarettes, so this commonly asked question isn’t that straightforward to answer, but we’ll give it a go to give you a clearer understanding of the equivalent of cigarettes you are consuming while vaping.
Leading studies in the UK suggest that smoking one traditional cigarette results in your body absorbing 1-2mg or nicotine.
- 10 cigarettes a day smoker would absorb roughly the equivalent of 10-20mg of nicotine
- 20 cigarettes a day smoker would absorb roughly the equivalent of 20-40mg of nicotine
The ‘How many cigarettes are in my vape?’ question becomes rather complicated when you start to factor in, nicotine strengths, how frequently you vape, length of draw, e-liquid style, inhaling technique, type of device you’re using and nicotine per dose.
Nicotine Strengths
UK regulated vapes come in a wide selection of nicotine strengths ranging from 0mg (nicotine-free) to a maximum e-liquid nicotine level of 20mg/ml. Pods and tanks are also limited to a maximum volume of 2ml.
- 20mg/ml of nicotine in 2ml of e-liquid contains approximately 40mg of nicotine, of around 50% is absorbed by the body. This roughly equates to 20mg of nicotine, similar to a regular strength pack of 20 cigarettes.
A regular pack of 20 cigarettes contains 200 to 300mg of nicotine. This delivers approximately, 20mg to 30mg of nicotine to the smoker.
Source: NHS - Vaping Myths and the Facts.
How Much Nicotine Is 20mg Nic Salt in Cigarettes?
20mg nicotine salt is the strongest nicotine strength legally available in the UK under TPD regulations. Many smokers switching to vaping want to know how this compares to cigarettes.
A typical cigarette delivers approximately 1-2mg of absorbed nicotine to the smoker.
If a pod or tank contains 2ml of 20mg nicotine salt e-liquid, this equates to 40mg of nicotine in total.
It’s important to note that the body doesn’t absorb all of this nicotine. In practice, the amount absorbed while vaping is usually much lower and spread out over more puffs.
- 1 cigarette delivers around 1-2mg of nicotine
- 2ml of 20mg (one pod full) nic salt contains around 40mg of nicotine in total
This means that a full 2ml pod of 20mg nicotine salts can deliver roughly the same absorbed nicotine as a pack of 20 cigarettes, depending on vaping frequency, duration, and device type.
This comparison is only a rough guideline, as nicotine intake varies from user to user.
Vape Frequency
It is normal to vape more frequently than you previously smoked, and it’s not more harmful to your health. Vaping and smoking are two completely different things, smoking burns dried tobacco leaf and vaping involves heating e-liquid and turning it into an aerosol or vapour.
Vaping often requires more frequent puffs than smoking because it delivers nicotine at a slower rate. This is normal and not more harmful to your health, as smoking and vaping involve different processes. Smoking provides a quick nicotine hit in a short time, while vaping requires longer and more frequent puffs.
Nicotine Absorption
Nicotine absorption varies between vapes and cigarettes due to the difference in how they are used. Smoking delivers a rapid nicotine hit in just a few puffs, while vaping delivers nicotine more gradually, meaning more frequent or longer puffs are needed to achieve the same nicotine level.
Why Nicotine Salt Feels Different to Cigarettes
Many vapers notice that nicotine salts feel much smoother when compared to traditional cigarettes or freebase nicotine e-liquids, this allows for higher nicotine concentrations without the harsh throat hit.
Acids like benzoic acid are added to lower the pH level, making them more readily absorbed into the bloodstream to mimic the fast craving relief of cigarettes with far less irritation for a comfortable experience.
Nic salts are designed to be absorbed more efficiently in lower-powered refillable pod devices, pen kits and starter vape kits. Due to the effectiveness of delivery, this often results in less consumption, making salts more cost-effective for UK vapers compared to both freebase nicotine vaping and smoking.
Compared to freebase nicotine:
- Nicotine salts provide a smoother throat hit
- They offer faster nicotine absorption (similar to smoking)
- They allow for higher nicotine strengths without the harshness
- They deliver nicotine more gradually than cigarettes
Due to this, 20mg nic salt e-liquid can effectively manage cravings for many smokers transitioning to vaping, even though the nicotine profile is different.
Want to learn more about nicotine salt e-liquids? Read our guide What Are Nic Salts?
Puff Length and Device Type
Your device type plays a significant role in nicotine delivery. High-powered sub-ohm vapes produce larger clouds and can deliver more nicotine per puff than smaller, low-powered or disposable-style vaping devices. Puff length also influences how much nicotine you inhale. Longer draws mean more nicotine per puff, while short puffs deliver less.
Choosing the Right Nicotine Strength When Switching From Cigarettes
- Light smokers (less than 10 cigarettes per day)
- Often start with 5mg nicotine salts
- Moderate smokers (10-15 cigarettes per day)
- Usually choose 10mg nicotine salts
- Heavy smokers (15-20 cigarettes per day)
- Often start with 20mg nicotine salts
Selecting the right nicotine strength for your personal requirements can help prevent cravings and make it easier to switch away from cigarettes completely.
Can You Vape Too Much Nicotine?
While vaping is far less harmful compared to smoking, using a nicotine strength which is too high may lead to temporary side effects like:
- Dizziness
- Headaches
- Nausea
- Throat irritation
If you notice any of these symptoms, try reducing your nicotine strength, or vaping less frequently. This should resolve your issue.
Many vapers use a step-down approach to lower their nicotine over time, moving from 20mg to 10mg and eventually to 5mg or nicotine-free e-liquids.
Conclusion
Ultimately, the number of cigarettes your vape equates to depends on your device, nicotine strength, and vaping habits. To avoid overconsumption of nicotine, it's important to monitor how often you vape and adjust your nicotine strength accordingly.
Smoking gives you nicotine by burning tobacco, which creates many harmful toxins that can cause serious illnesses including cancer, lung disease, heart disease and stroke.
Vaping gives you nicotine by heating e-liquid, which is much less harmful. Vaping exposes users to far fewer toxins and at lower levels than smoking cigarettes.
You should vape as much as you need to help manage your nicotine cravings, and ensure you don’t revert back to smoking as a result of trying to lessen the amount you vape.
If you’re deciding between different nicotine strengths, read our full comparison guide: 5mg, 10mg or 20mg Nic Salt – Which Is Better?, or our E-Liquid Nicotine Strengths Guide.
This guide explains which nicotine strength is best depending on how many cigarettes you previously smoked.
FAQs
Is 20mg nic salt equal to a pack of cigarettes?
Not exactly. While 2ml of 20mg nic salt contains roughly the same total nicotine as a pack of 20 cigarettes, the way we absorb nicotine differs depending on factors like puff length, frequency, and device type. For heavy smokers switching to vaping, 20mg nic salts provide a comparable nicotine experience without the harmful toxins in cigarette smoke.
How many puffs of a vape equal one cigarette?
It’s hard to quantify the exact conversion as factors like; device, nicotine strength, and puff length will change from person to person. A rough estimate is 10-15 puffs from a pod vape could approximately equate to one cigarette. Lower-powered devices or shorter puffs deliver less nicotine per draw.
Is 20mg nic salt too strong for beginners?
20mg nic salts are best suited to heavy smokers switching to vaping. Light smokers, occasional smokers, or new vapers may find it too strong and prefer a lower strength like 5mg or 10mg nicotine salts to start. Gradually reducing down in strength is common for new vapers as they adjust to find their ideal nicotine concentration.
For more information about lowering your nicotine take a look at our article How To Lower Your Nicotine Strength When Vaping.
Can I vape too much nicotine?
Yes, overconsumption of nicotine can lead to temporary side effects like dizziness, headache, nausea, or throat irritation. According to the NHS, the symptoms of nicotine overdose are usually mild, are easily managed, and should not stop you from vaping as a way to quit smoking.
Making small changes like adjusting your vaping frequency or lowering your nicotine strength can prevent this. Vaping is far safer than smoking but monitoring intake is important for comfort.
How much nicotine is absorbed from vaping compared to smoking?
Nicotine from cigarettes is absorbed quickly in a few puffs, where vaping delivers nicotine more gradually. Your total intake varies depending on nicotine strength, device type, and personal vaping habits. As a result, direct comparisons are approximate.
Are nicotine salts safer than smoking?
Yes, according to the NHS nicotine vaping is less harmful than smoking. Nicotine salts themselves are not risk-free, but vaping exposes users to far fewer harmful toxins than traditional combustible cigarettes. If you’re a current smoker, consider vaping as a less harmful alternative to smoking.
Can I mix different nic salt strengths?
Yes, you can mix strengths (e.g. 5mg with 10mg) to achieve a tailored nicotine level if you feel you are in-between nicotine concentrations. If you are customising your nicotine strength consider mixing within the same brand or flavour to avoid blending a not so nice taste. Also consider your VG/PG ratios to prevent coil issues. Take care when blending your own nicotine strength to avoid overconsumption.
What is the best device for 20mg nicotine salts?
20mg nic salts are formulated for low-powered MTL pod vape kits and refillable tanks. These devices supply smooth, satisfying, efficient, and economical nicotine delivery without the harshness. Sub-ohm kits are better suited to lower nicotine concentrations, high-powered DTL vape kits, and sub-ohm coils.
