How Many Calories in Coffee? Nutrition Facts and Health Benefits

The Calorie Content of Coffee

Coffee is one of the most popular beverages around the world. Many people enjoy starting their day with a fresh cup of coffee. But if you're watching your calorie intake, you may wonder - how many calories are actually in that morning cup of joe?

The number of calories in coffee can vary greatly depending on factors like the type of coffee and what you add to it. Black coffee without any add-ins is very low in calories. However, adding things like cream, milk, sugar and flavored syrups can quickly increase the calorie count.

This article provides a comprehensive overview of the calorie content in different types of coffee drinks. It also provides tips for enjoy coffee while keeping calories under control.

Calories in Black Coffee

Black coffee refers to regular coffee that is brewed and served without any added cream, milk, sweeteners or flavorings. A standard 8 ounce (240 ml) cup of black coffee contains:

• 2 calories
• 0g fat
• 0g carbohydrates
• 0g protein

As you can see, plain black coffee is very low in calories and contains minimal nutrients. Calories can start adding up if you drink multiple cups of black coffee in a day. However, at just 2 calories per cup, coffee is still an extremely low-calorie beverage choice.

Calories With Different Types of Coffee

The calorie content can vary in different types of black coffee depending on the method used to brew it:

• Drip coffee: 2 calories per 8 oz cup
• French press: 2 calories per 8 oz cup
• Espresso: 0 calories per 1 oz shot
• Instant coffee: 2 calories per 8 oz cup

As you can see, the brewing method has minimal effects on the calorie content. Even a stronger coffee like espresso is virtually calorie-free if consumed straight.

Calories With Coffee Add-Ins

While plain black coffee is low in calories, what you add to your coffee can increase the calorie count substantially. Some common high-calorie coffee add-ins include:

Cream

One tablespoon of heavy whipping cream has 52 calories. Light cream has 20 calories per tablespoon.

Milk

Whole milk has 17 calories per ounce (30ml). 2% milk has 13 calories and skim milk has just 9 calories per ounce.

Sugar

A teaspoon of white sugar contains 16 calories. Other popular sweeteners like honey, agave or maple syrup contain even more.

Flavored syrups

Syrups like vanilla, caramel, hazelnut or chocolate are high in sugar and calories. Just one tablespoon can add 50 calories or more.

Whipped cream

Light whipped cream has 30 calories per tablespoon. Heavy whipped cream has 55 calories.

Butter

One teaspoon of butter has 36 calories. Mixing it into coffee adds extra fat and calories.

As you can see, small amounts of high-calorie add-ins like cream, sugar and butter can quickly increase the calorie content of your coffee.

Calories in Popular Coffee Drinks

Making coffee drinks like lattes, macchiatos, cappuccinos and flat whites at coffee shops involves espresso as well as steamed milk and toppings like whipped cream. This increases the calorie count.

Here are the typical calories for an 8-12 ounce serving of popular coffee drinks:

• Cappuccino: 90 calories
• Latte: 150 calories
• Caramel macchiato: 150 calories
• Pumpkin spice latte: 300 calories
• Frozen blended coffee drinks: 300+ calories

Flavor additions like caramel, mocha or pumpkin quickly drive up the calorie count. For example, a 16 ounce Starbucks pumpkin spice latte made with 2% milk has 300 calories.

Blended frozen coffee drinks often contain extra sugar. A small 16 ounce Starbucks Java Chip Frappuccino has 300 calories. Larger sizes can contain 500 calories or more.

Tips for Enjoying Coffee With Less Calories

Here are some tips for keeping your coffee low in calories:

• Drink your coffee black or just add a small amount of milk or cream.
• Use low-fat milk or fat-free half-and-half instead of heavy cream.
• Skip the extra flavorings and sugar.
• Request drinks made with skim milk or non-fat milk at coffee shops.
• Opt for small rather than large drink sizes.
• Try naturally lower calorie coffee drinks like americanos or drip coffee.

Flavor coffee with cinnamon instead of sugar, flavored syrups or whipped cream. Cinnamon adds warmth and spice without any additional calories.

Consider mixing regular brewed coffee with heated lowfat or fat-free milk for a lower calorie option. Cafe au lait is traditionally equal parts coffee and hot milk.

Health Benefits of Coffee

Plain black coffee is very healthy and associated with many health benefits. Studies show that coffee drinkers have a lower risk of diseases like diabetes, heart disease and liver disease. The antioxidants in coffee may provide anti-inflammatory and anti-cancer benefits as well.

Coffee also contains essential nutrients like riboflavin (vitamin B2), niacin (vitamin B3), magnesium and potassium. It is a major source of antioxidants, which are beneficial compounds that help neutralize harmful free radicals in the body.

Some of the main health benefits linked to drinking black coffee include:

May Boost Energy Levels

Thanks to its caffeine content, coffee can give you a temporary energy boost and improve mental alertness. Caffeine blocks adenosine, the neurotransmitter that makes you feel tired.

May Support Brain Function

The caffeine in coffee stimulates your nervous system, making you more alert. Long-term coffee consumption may also help protect against cognitive decline and dementia.

May Help Burn Fat

Caffeine is a known thermogenic agent. It helps boost metabolism and fat burning in the short-term. However, these effects diminish with long-term coffee drinking.

Contains Essential Nutrients

Coffee beans are naturally rich in essential B vitamins like riboflavin, pantothenic acid and niacin. A cup of coffee can also provide trace amounts of potassium, magnesium and manganese.

May Lower Diabetes Risk

Studies show that coffee drinkers have up to a 65% lower risk of developing type 2 diabetes. The antioxidants in coffee may help reduce insulin resistance.

May Protect Against Liver Disease

Drinking coffee regularly may lower your risk of liver cirrhosis by as much as 84%. It may slow disease progression in people with chronic liver disease.

May Fight Depression

Coffee may lower your risk of developing depression. One large review of over 200,000 people found that coffee drinkers had a 20% reduced risk of becoming depressed.

That said, those who add sugar, cream and flavorings to coffee should keep in mind that these coffee drink additions increase calorie intake, blood sugar levels and insulin levels, which could counter some of the health-promoting effects.

Potential Downsides of Drinking Coffee

Caffeinated beverages like coffee do have some drawbacks to consider:

• Can cause insomnia, anxiety and restlessness in sensitive individuals
• May increase blood pressure temporarily
• Can trigger heartburn or upset stomach in some
• May cause tremors or jitters
• Not recommended for those with certain health conditions like uncontrolled hypertension

Pregnant women are advised to limit caffeine intake. High coffee consumption may increase risk of miscarriage or low birth weight.

Some people have a genetic variant that causes them to metabolize caffeine slowly. These slow caffeine metabolizers are at higher risk of side effects.

Excess intake may cause headaches, migraines or urinary tract infections in those susceptible. Very high doses can be toxic and lethal.

Those with sensitivities may wish to start slowly when adding coffee to their diet or limit intake to avoid negative side effects.

Healthy Ways to Prepare and Enjoy Coffee

Here are some tips for making coffee in a healthy way:

Use High-Quality Coffee Beans

The quality of the coffee beans makes a big difference. Always opt for organic, single-origin beans that are sustainably grown.

Avoid Unfiltered Coffee

Unfiltered coffee contains compounds called cafestol and kahweol that may raise LDL (bad) cholesterol levels. Filtered coffee removes these cholesterol-raising compounds.

Brew at Proper Temperatures

Brewing at 195–205°F (91–96°C) is ideal. Lower temperatures result in underextraction and weak coffee. Higher temperatures overextract coffee and make it taste bitter.

Avoid Added Sugars and Flavorings

Added sugar, syrups and flavorings add calories and undermine potential health benefits. Instead, try spices like cinnamon or nutmeg.

Use Low-Fat Milk or Creamers

Full-fat milk, cream and coconut milk are high in calories. Opt for skim milk, lowfat milk or nut-based milk instead.

Try Milk Alternatives

Some lower calorie options include almond milk, oat milk or cashew milk. For a dairy-free option, consider using coconut creamer.

Adjust Serving Sizes

Pay attention to serving sizes, as calories can add up quickly. Try an 8 ounce drink size or cut back if having multiple cups.

Avoid Fancy Frappuccinos and Sweetened Lattes

Lighter drinks like drip coffee or americanos are much lower calorie options than frappuccinos and flavored lattes loaded with toppings.

Select Low-Calorie Mix-Ins

To flavor coffee without calories, use extracts like vanilla, almond and peppermint. Cinnamon, nutmeg and cardamom add spice without sugar.

Frequently Asked Questions

Does decaf coffee have calories?

Decaf coffee has virtually identical calories as regular coffee. An 8 ounce cup of decaf coffee still only contains about 2 calories.

Is iced coffee higher in calories?

Iced coffee is slightly higher in calories because it requires extra coffee beans and often contains added sweeteners or cream. An 8 ounce glass of iced coffee can have 50-150 calories.

Which Starbucks drinks are lowest in calories?

Some lower calorie Starbucks drink options include: Coffee: 5 calories Americano: 15 calories Cappucino: 90 calories Latte: 150 calories Flat white: 130 calories

Avoid Frappuccinos, macchiatos, mochas and sweetened espresso drinks that can all have 300+ calories.

Can drinking coffee help you lose weight?

Coffee alone won't make you lose weight. However, it can boost your metabolism slightly and give you extra energy for workouts. When combined with a healthy diet and exercise, coffee may aid weight loss.

Does coffee count as water intake?

Coffee can contribute to your daily fluid intake and water needs. However, you should also consume plain water rather than relying on coffee for hydration.

The Bottom Line

Plain black coffee is very low in calories, with just 2 calories per cup. However, many coffee drinks have extra ingredients like milk, cream, sweeteners and flavors that increase the calorie count.

On its own, coffee can provide impressive health benefits like increased energy, fat burning, better brain function and lower diabetes risk. But avoid pumping your coffee full of high-calorie creamers and sweeteners to maximize the potential benefits.

Enjoy coffee moderately as part of a healthy diet and active lifestyle to get the most out of this amazing and versatile beverage.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.