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How Healthy Is My Coffee Order?

December 23, 2024

For many of us, coffee isn’t just a beverage — it’s a morning ritual. Whether its helping you through your morning commute or powering you through a marathon of meetings, coffee often feels like a daily necessity. But is your go-to order of coffee healthy?

We asked an expert to break down the pros – and the cons – of your favorite coffee choices, and offer some simple tips to make your coffee healthy.

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1. Black.

If you always take your coffee black, here’s some good news: It’s the healthiest option.

“With almost zero calories, no carbs and no sugar, this is a guilt-free way to get your caffeine boost,” says Jane Querido, RD, a registered dietitian with Hartford HealthCare.

Not only can black coffee boost your metabolism, it also lowers the risk of type 2 diabetes.

“And although more research is needed, some studies have linked black coffee to a reduced risk of liver cirrhosis and even some cancers.”

2. Espresso.

The good news doesn’t end there. This concentrated coffee packs all the benefits of black coffee into a smaller serving.

“Like black coffee, espresso is high in antioxidants, which can improve gut health and promote a balanced microbiome,” says Querido. “But espresso has been known to increase total cholesterol, and can also make it harder for your body to break that cholesterol down.”

And the brewing method is key.

“Aeropress brewing, for example, offers a higher level of antioxidants than using an espresso machine,” Querido adds.

3. Latte.

Creamy, warm and delicious, the hot latte is a winter favorite for many. But is it the best choice?

“Lattes do tend to be higher in dairy than the other options, meaning it’s often the highest in fat and calories” says Querido.

But if made with fat-free or 1% milk and only a small amount of sugar, lattes can actually be better for your heart than a regular coffee with cream and sugar.

“That’s because milk is lower in both saturated fat and calories than half and half,” Querido adds.

And if you’re worried about the foam?

“The foam is just made by introducing tiny bubbles into milk or milk alternatives,” says Querido. “So it’s no different than adding a little extra milk on top of your drink.”

4. Cappuccino.

Looking for a tasty balance between espresso, steamed milk and foam? The cappuccino might be for you.

“In terms of calories and fat content, this falls somewhere between a latte and a macchiato,” Querido notes.

But choose your milk – and any added syrups – carefully.

“Like always, try to stick to low-fat milk, and skip the sugary additions if possible,” she adds.

5. Macchiato.

After black coffee and espresso, macchiato tends to be the lowest calorie option on the menu.

“A macchiato is a great choice if you’re looking for just a touch of creaminess, without spiking your fat or calorie intake,” says Querido. “With less than a gram of fat and only 13 calories, these tend to be a better option than lattes or cappuccinos.”

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Small adjustments can make you coffee healthy

If you’re a coffee enthusiast, there are plenty of ways to create a nutritious – and delicious – drink to look forward to every morning.

“Many people underestimate the calories in their coffee – and often, syrups are the culprit. If you crave flavor, cinnamon or unsweetened syrups can make a great option.”

And her last piece of advice?

“Whatever your favorite coffee order is, you probably don’t need to cut it out,” Querido says. “You can always try decreasing the amount of cream or sugar you add, or choosing milk and sugar substitutes instead.”

Cheers to your next cup!