Coffee: Calories, Nutrition and Health Benefits
The world's most consumed beverage with powerful health benefits—timing matters as much as the cup.
Quick Nutrition Facts
Per 1 Cup Black Coffee (240ml / 8 fl oz)
| Nutrient | Amount |
|---|---|
| Calories | 2 kcal |
| Protein | 0.3g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 0g |
| Caffeine | 95mg |
| Potassium | 116mg |
| Magnesium | 7mg |
| Niacin (B3) | 0.5mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Morning coffee (before noon) reduces mortality risk by 16% according to 2025 research. The timing of your coffee matters as much as the amount—afternoon consumption may disrupt circadian rhythms and negate health benefits.
Myth Busters
MYTH #1: Coffee Dehydrates You
TRUTH: Coffee has a mild diuretic effect, but the water content offsets fluid loss. Regular coffee drinkers develop tolerance, and coffee counts toward daily fluid intake. Only excessive amounts (5+ cups) may cause mild dehydration.
MYTH #2: Coffee Stunts Growth in Children
TRUTH: No scientific evidence links coffee to stunted growth. However, caffeine affects developing brains differently. Children and teens should limit caffeine to <100mg daily (about 1 cup) due to sleep disruption and anxiety risks, not growth concerns.
MYTH #3: Pregnant Women Must Avoid Coffee Completely
TRUTH: Moderate coffee is safe during pregnancy. ACOG recommends less than 200mg caffeine daily (2 cups). Caffeine metabolism slows during pregnancy—half-life extends to 15 hours in the third trimester. High intake (>300mg) may increase miscarriage risk.
MYTH #4: Coffee Causes Heart Disease
TRUTH: Moderate coffee consumption (2-5 cups) is associated with reduced cardiovascular disease risk. Morning coffee drinkers have 31% lower CVD mortality compared to non-drinkers. Timing matters—afternoon coffee may disrupt heart-protective circadian rhythms.
MYTH #5: Coffee Causes Diabetes
TRUTH: Coffee actually prevents diabetes. Meta-analyses show 6% diabetes risk reduction per cup, with 3-5 daily cups reducing risk by 30%. Chlorogenic acid and caffeine improve insulin sensitivity and preserve beta cell function. Black coffee only—added sugar negates benefits.
MYTH #6: Dark Roast Has More Caffeine
TRUTH: Light roasts have slightly more caffeine than dark roasts. Roasting burns off caffeine; the difference is minimal (5-10mg per cup). Brewing method matters more—espresso has less total caffeine (63mg/shot) than drip coffee (95mg/cup) due to smaller serving size.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 2 calories, boosts metabolism 3-11%, increases fat burning up to 29%. Best before morning workouts. |
| Muscle Gain |  | Enhances workout performance and endurance. Caffeine reduces perceived exertion. Drink 30-60 minutes pre-workout. |
| Diabetes Management | | Reduces type 2 diabetes risk 6% per cup. Regular intake (3-5 cups) lowers risk by 30%. Black only—no sugar. |
| PCOS Management | | Improves insulin sensitivity but high doses may increase cortisol. Limit to 1-2 cups before noon. |
| Pregnancy Nutrition |  | Safe in moderation. ACOG recommends <200mg daily (2 cups). Caffeine half-life extends to 15 hours in third trimester. |
| Viral/Flu Recovery | | Antioxidants support immunity. Avoid if experiencing anxiety or sleep disruption. Stay hydrated—coffee's mild diuretic effect can worsen dehydration. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Coffee
Understanding how coffee affects blood glucose helps optimize timing and pairings for stable energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for healthy individuals drinking black coffee. Individual responses may vary. Not medical advice.*
How to Optimize Coffee for Blood Sugar
Black coffee typically has minimal impact on blood sugar, but timing and additions matter:
- ☕ Drink black before breakfast - Maximizes fat-burning and insulin sensitivity
- 🥚 Pair with protein - Eggs, Greek yogurt, or protein shake stabilize glucose
- 🥑 Add healthy fat - MCT oil or grass-fed butter for sustained energy (bulletproof style)
- ⏰ Avoid after 2 PM - Caffeine's 5-hour half-life disrupts sleep and cortisol rhythms
Drinking coffee with or shortly before meals can slightly reduce post-meal glucose spikes in regular coffee drinkers.
Cultural Significance
Coffee originated in Ethiopia around 850 AD and became one of the world's most traded commodities.
In India:
- Filter coffee (South India) made with chicory, boiled milk, and sugar
- Served in steel tumblers and dabaras (traditional vessels)
- Integral to South Indian breakfast culture alongside dosa, idli
- Indian coffee exports valued at $1 billion annually (Arabica, Robusta)
Global Impact:
- 2.25 billion cups consumed daily worldwide
- Second most traded commodity after crude oil
- Italian espresso culture (cappuccino, macchiato, ristretto)
- Third-wave coffee movement emphasizes origin, roasting, brewing methods
- Supports 125 million livelihoods globally in coffee farming and trade
Compare & Substitute
Coffee vs Similar Beverages (Per 240ml / 8 fl oz)
| Nutrient | ☕ Black Coffee | 🍵 Green Tea | ☕ Espresso (2 oz) | 🥤 Energy Drink |
|---|---|---|---|---|
| Calories | 2 kcal | 2 kcal | 5 kcal | 110 kcal |
| Caffeine | 95mg | 28mg | 126mg | 80mg |
| Protein | 0.3g | 0g | 0.2g | 0g |
| Sugars | 0g | 0g | 0g | 27g |
| Benefits | Metabolism, focus, energy | Antioxidants, L-theanine | Concentrated caffeine | Quick energy, B vitamins |
| Best For | Morning energy, fat loss | Calm focus, lower caffeine | Strong quick boost | Emergency energy |
Frequently Asked Questions
Is coffee good for weight loss?
Yes, black coffee is excellent for weight loss. With only 2 calories per cup, coffee boosts metabolism 3-11% and increases fat burning up to 29%.
Best practices: Drink 1-2 cups before morning workouts; consume black (no sugar, cream, or flavored syrups which add 50-300 calories); timing matters—morning coffee maximizes benefits; avoid afternoon coffee which disrupts sleep and weight loss.
When is the best time to drink coffee?
Morning coffee (before noon) reduces mortality risk by 16% and cardiovascular death by 31% compared to all-day coffee drinking.
Optimal timing: 9:30-11:30 AM when cortisol naturally dips; avoid first thing upon waking (cortisol already high); stop by 2 PM—caffeine's 5-hour half-life can disrupt sleep; pre-workout 30-60 minutes before exercise.
How much caffeine is in coffee?
An 8 oz cup of brewed coffee contains 95mg caffeine (range: 70-140mg depending on bean type and brewing method). Espresso has 63mg per 1 oz shot but higher concentration.
Safe limits: 400mg daily for adults (4 cups); 200mg for pregnant women (2 cups); 100mg for teens (1 cup); sensitivity varies—start with 1 cup if new to coffee. Caffeine half-life is 5 hours; afternoon intake disrupts sleep.
Can diabetics drink coffee?
Yes, coffee is beneficial for diabetics. Studies show 6% type 2 diabetes risk reduction per cup; 3-5 daily cups reduce risk by 30%.
Best practices: Drink black coffee only—added sugar negates benefits; monitor individual response (caffeine can temporarily spike glucose in some); regular consumption improves long-term insulin sensitivity; timing—morning coffee better than afternoon.
Is coffee safe during pregnancy?
Moderate coffee is safe during pregnancy. ACOG recommends less than 200mg caffeine daily (2 small cups).
Pregnancy considerations: Caffeine metabolism slows—half-life extends to 15 hours in third trimester; high intake (>300mg) may increase miscarriage risk; caffeine crosses placenta and affects fetal heart rate; safer options—decaf (2-5mg caffeine), herbal tea, limit to 1 cup daily.
Does coffee cause anxiety?
Coffee can increase anxiety at high doses. Caffeine intake >400mg (4+ cups) elevates anxiety and stress; half-life 2.5-10 hours means afternoon coffee affects evening mood.
Managing anxiety: Limit to 1-2 cups before noon; avoid on empty stomach (pair with food); stay hydrated; skip coffee if already anxious; switch to green tea (28mg caffeine with calming L-theanine). Individual tolerance varies.
Can I drink coffee on an empty stomach?
Generally safe for most people, but may cause issues for some.
Considerations: Stimulates stomach acid production; may trigger acid reflux/GERD; can increase cortisol and anxiety on empty stomach; some experience jitters or nausea.
Better approach: Pair with protein breakfast (eggs, Greek yogurt); drink water first; add healthy fat (MCT oil, grass-fed butter) for sustained energy; if sensitive, always eat first.
How many cups of coffee per day are safe?
General Guidelines:
- 3-4 cups daily (300-400mg) - Optimal for health benefits (most adults)
- 1-2 cups daily (100-200mg) - Pregnant women, caffeine-sensitive individuals
- 5+ cups daily (>500mg) - May cause anxiety, sleep disruption, dependency
Avoid excess: More than 6 cups can cause tremors, rapid heartbeat, digestive issues; stop by 2 PM for quality sleep. Track your coffee with NutriScan app to optimize intake.
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