A capsule for making beverages, containing a powdered food substance which can be extracted by passing hot water through it, the capsule (1) comprising a cup-shaped containment body (3) which inside it forms a chamber (2) for housing (16) the powdered food substance, and which comprises a bottom portion (7) through which, in use, hot water can be fed into the capsule (1), and a lateral wall (4) connected to the bottom portion (7) and forming an access opening for accessing the chamber (2), and a closing element (9) fixed to the lateral wall (4) at the access opening for closing it, and through which, in use, the beverage can come out of the chamber (2). The capsule (1) also comprises a filter element (10) which is permeable to water and positioned inside the chamber (2) between the powdered food substance and the bottom portion (7), the filter element (10) resting on the bottom portion (7) and being free to move away from the latter towards the inside of the chamber (2) except for the resistance applied by the powdered food substance. The invention also relates to a system for making beverages which comprises the capsule (1).