Coffee Nutrition Facts

Calories in Coffee and Health Benefits

coffee nutrition facts
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Are you a coffee lover? Many java fans wonder if coffee is healthy. It can be, but it depends on how your drink it. Coffee calories can be very low if you drink it black, but coffee nutrition changes when you add creamers and other fattening ingredients. 

Coffee Nutrition Facts

Coffee Nutrition Facts
Serving Size 1 Cup (270 g)
Per Serving% Daily Value*
Calories 1 
Calories from Fat 0 
Total Fat 0g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0g 
Monounsaturated Fat 0g 
Cholesterol 0mg0%
Sodium 6mg0%
Potassium 132.15mg4%
Carbohydrates 0g0%
Dietary Fiber 0g0%
Sugars 0g 
Protein 0.3g 
 
Calcium 0% ·
*Based on a 2,000 calorie diet

Black coffee provides almost no calories, no carbohydrates, and no fat. But black coffee also provides no nutritional value either. Coffee provides caffeine, a stimulant, that helps people feel more energetic.

If you don't drink your coffee black, then you may consume some calories and fat. In fact, some coffee drinks are high in fat, high in sugar and high in calories. For example, a skim cappuccino provides only 43 calories and zero grams of fat. But if you order a cappuccino with whole milk, you'll consume 77 calories and 4 grams of fat.

And what if you add sugar or cream to your coffee? Then add these numbers to your coffee calorie total.

  • If you add one teaspoon of sugar to your coffee you'll consume and extra 16 calories
  • If you add two tablespoons of half and half to your coffee you'll consume an additional 40 calories, and four grams of fat.
  • If you add one tablespoon of Coffeemate French Vanilla Coffee Creamer to your coffee you'll consume an additional 35 calories. But many varieties of Coffeemate creamers also list hydrogenated oils (trans fat) as ingredients. Health experts recommend that you limit your intake of trans fat as much as possible. 

    Health Benefits of Coffee

    Coffee is linked to certain health benefits. For example, some studies have shown that coffee drinkers have a decreased risk of certain diseases including type 2 diabetes, Parkinson's disease, heart disease, dementia and even some types of cancer. Some studies have even linked coffee consumption to a decreased risk of death.

    But that doesn't mean that coffee causes these health benefits to occur. 

    Researchers say that they don't know why coffee drinkers enjoy these health benefits. But medical experts generally advise that black coffee, rather than coffee drinks with sugar and fat, are likely to be more beneficial. In addition, there are some people, like women at risk for osteoporosis and people with high blood pressure who may want to limit their intake of caffeine.

    Choosing and Storing Coffee

    Coffee flavor is at its best when the beans are fresh. For that reason, many java fans buy fresh whole beans and grind them immediately before using. Whether you buy whole bean coffee or the ground version, coffee should be stored in an opaque, air-tight container at room temperature according to the National Coffee Association.

    Healthy Ways to Prepare Coffee

    When you make your own coffee drinks, you control the amount of sugar, the amount and type of milk and the amount of caffeine that goes into every cup. And think about what you could do with the time you save by skipping the morning trip to the coffee shop.

    A morning workout, perhaps?

    Of course, when you make your own coffee drinks at home, you need to own your own espresso maker. Don't own one yet? The initial investment can be costly but if you add up the amount of money you currently spend at Starbucks you might find that buying a coffee maker to use at home is less expensive in the long run.

    How to Make Coffee at Home

    One of the best ways to decrease your caloric intake and lose weight is to make your coffee drinks at home. Many popular coffee shop drinks are loaded with calories and they are expensive, too.  So why not save time, save money and save calories at the same time? It's easy to do with coffee drink recipes that you make at home.

    When you make your favorite coffee recipe, use skim milk and sugar free syrups to make sure that your coffee drink is low in calories. You can also use powdered cocoa or cinnamon on top of your drink for flavor instead of flavored syrup to cut additional calories. 

    After you master coffee drinks, get creative and make other creations at home. For example, do you crave chocolate at night? Find a high quality dark chocolate powder and make a small hot chocolate with foamed milk. The drink contains about 100 calories, significantly less than the 520 calories you’d find in a cup of Haagen-Dazs chocolate ice cream.

    Need a caffeine pick-me-up in the middle of the day? Instead of reaching for a soft drink, make yourself an iced coffee. Brew an espresso and throw it over ice or add one half cup of chilled skim milk. Soft drinks, like Coke and Pepsi, contain about 150 calories per 12 oz serving and contain no healthy nutrients. An iced coffee with skim milk contains about 40 calories, 4 grams of protein and other nutrients such as calcium.

    Simple changes that save 100 or 200 calories each day can have a big impact at the end of the month. Consider investing the time and money into learning how to make coffee drinks at home. The folks at Starbucks might miss you, but your scale will be happier.

    Sources:

    Butt, Sultan M. Coffee and its consumption: Benefits and risks. Critical reviews in food science and nutrition. 2011;51(4):363–73. https://www.ncbi.nlm.nih.gov/pubmed/21432699. 

    Freedman ND, Park Y, et al Association of coffee drinking with total and cause-specific mortality. New England Journal of Medicine. 2012;366(20):1891–1904. doi:10.1056/nejmoa1112010

    Higdon J, Frei B. Coffee and health: A review of recent human research. Critical reviews in food science and nutrition. 2006;46(2):101–23. https://www.ncbi.nlm.nih.gov/pubmed/16507475.

    Rush Medical Center. Health Benefits of Coffee. Discover Health. https://www.rush.edu/health-wellness/discover-health/health-benefits-coffee

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