In pursuing healthier lifestyles, being aware of the nutrition of what you consume is important. And for so many of us, coffee is a mainstay of our daily diets; some may even consider it a basic necessity. For that reason, it’s good to know what coffee brings to the table, nutritionally. Fortunately for those who drink a couple cups a day, it brings a lot of caffeine and benefits, with very few calories.

The Macronutrients and Caloric Content of a Cup of Coffee

A single 8 ounce cup of black coffee contains only an average of 2.4 calories. If you’re monitoring your calorie intake, whether it’s to increase or decrease how many calories you’re consuming, coffee won’t move the needle for you.

A lot of your energy for your day comes from your calories and the type of calories you consume. That’s what makes coffee different; it doesn’t add to your calorie intake significantly, but it does provide you a lot of extra healthy energy to go about your day.

Macronutrients are the main chemical components in food that your body needs in large amounts to give you energy and keep you healthy (MedicalNewsToday.com). In coffee, there is 0.3g of protein, 0g of carbohydrates, and 0g of fat.

A benefit of coffee providing virtually no macronutrients to your daily intake is that you have room in your daily diet to add whatever additives you would like to your coffee to boost those macros while crafting your cup of coffee to your preferences. There are additives like butter or coconut oil that many like to add to their coffee to add extra fats and flavor to their cup. Others may like to save their macros for their meals, and may add sweeteners like stevia, which has no caloric value.

The Micronutrients in a Cup of Coffee

Coffee is not completely devoid of nutritional benefits. A cup of coffee contains a small amount of micronutrients, which are essential vitamins and minerals that your body needs in small amounts to function, grow, and stay healthy. 

Specifically, an average 8 ounce cup of coffee contains 118mg potassium, 7.2mg magnesium, 7.1mg of phosphorus, 0.1mg of manganese, 4.7mcg of folate, 6.2mg of choline, and 4.8mg sodium. According to CoffeeHealth.com, “A review estimated that one portion of coffee brew could provide 7.5% of the daily magnesium requirement for women and 6.4% for men, as well as 6.6% of the daily potassium requirement.” That means for those who consume 2 or more cups a day, you could get 12-15% of your daily requirements for these minerals from your coffee.

Coffee is Packed With Antioxidants

The real nutritional value in coffee is in the polyphenols present in an average cup. Polyphenols are natural compounds found in plants that act as antioxidants and help protect cells from damage. Polyphenols come in a variety of different forms, but the type generally found in coffee are called phenolic acids.

Phenolic acids have antioxidant effects that are known to neutralize harmful free radicals and reduce oxidative stress in cells. They also may play a part in disease prevention, helping to lower the risks of chronic conditions like heart disease and certain cancers.

Be Aware of Your Additives

Additives to your coffee can make or break the nutritional value. If you’re looking to keep your daily coffee intake to a healthy level, then being conscious of the nutritional value of what you add to your coffee is important. Adding sugar, whole milk, or syrups can add a lot of calories or macros to your coffee that can add up quickly. Alternatively, if you’re looking for a little more protein, fat, or carbs in your diet, selecting healthy additives to add to your coffee can be a great way to supplement your diet with these extra macronutrients.

Enjoy Coffee in Moderation, Of Course

Containing nearly no macronutrients or calories makes coffee a great beverage that most can add to their daily diet easily. As with most things, moderation is key. Cup sizes may vary and you may enjoy more than one cup. It’s recommended to have no more than 2-3 8oz cups of coffee per day to enjoy all the benefits.

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