Most of us start our day by enjoying our coffee at home or at the office, but few of us know its nutritional value. Coffee beverages are made from roasted coffee beans, which are the seeds of the Coffea plant. There are over a hundred varieties, while the most well-known are the Arabica variety and the Robusta variety. 

Coffee beans are a rich source of caffeine with stimulating effects. Coffee also contains polyphenols (chlorogenic acid) that have strong antioxidant properties. The consumption of 4-5 cups of coffee seems to be associated with benefits for the body against chronic diseases (cardiovascular, metabolic, and neurological disorders) according to studies. However, there is now a wide variety of coffee-based beverages, and therefore their nutritional value varies. The beverages differ in their preparation method, the proportions of coffee, water, milk (cow's milk, frothed milk, plant-based milk), as well as the addition of sweeteners (sugar, artificial sweeteners, stevia, syrup), factors that affect the calorie content of the beverage.

The Espresso is a highly caffeinated beverage and does not contain any added flavorings. The size of a single espresso is 30 - 40 ml and a double espresso is 60 - 80 ml. The Decaffeinated espresso differs in terms of its minimal caffeine content, a characteristic that applies to decaffeinated versions of all types of coffee. The Americano is a variation of espresso that consists of a shot of espresso and hot water, resulting in a final taste that resembles that of filter coffee. The addition of water means that the final caffeine content of the beverage is lower and it is usually served in a 240 ml cup.

The Espresso macchiato (60ml) is an ideal choice for a quick boost as it balances espresso with a little milk. On the other hand, the Caramel macchiato (240 ml) consists of espresso, steamed milk, vanilla syrup, and caramel, making it a source of sugars that may discourage daily consumption. Another Italian version, the Latte (240 ml), is the result of 2 shots of espresso and a large amount of milk, topped with a thin layer of frothed milk.

Meanwhile, the Cappuccino (240 ml) consists of espresso, milk (less than a latte), and frothed milk. In a typical Cappuccino cup, the espresso content is 1/4 of the amount of milk used. The certified Cappuccino from the Instituto Nazionale Espresso Italiano contains full-fat milk (3.5%). Finally, the Mocha (240 ml) combines espresso, milk, and cocoa with sugar (or chocolate syrup), making it a beverage with lower caffeine content but high energy density. If you consume it frequently, try incorporating a drink with cocoa, milk, and honey into your daily routine.

Of course, at home, a simple and quick coffee preparation is the Greek coffee, the Filter coffee (240 ml) which contain the same amount of caffeine, and the Instant coffee (240 ml) with a lower caffeine content than espresso.

And now that we have learned the ingredients of each beverage, let's see their caloric value!

 When the beverage consists of coffee and water, it is a calorie-free beverage that is a source of caffeine and antioxidants. If you add a little milk (15-30 ml), the energy content of the beverage increases by 6-20 calories. On the contrary, if you consume 1 double cappuccino, which often contains 1 cup of milk, you consume 120 calories.

Additionally, if you consume the beverage plain or with a non-caloric sweetener such as stevia, no additional calories are added. However, if you consume a coffee without milk, moderate (e.g. 1 teaspoon of white or brown sugar), then you consume 20 calories, and if you consume it sweet (e.g. 2 teaspoons of sugar), then you consume an additional 40 calories. The amount of sugar is indicative and may be higher in double coffees. Consider that if you consume 3 sweet coffees (espresso or Greek) daily, you consume at least 120 additional calories (equivalent to 1.5 slices of bread) compared to consuming them plain!

In cases where a large amount of milk, sugar, or syrup is added, the nutritional quality of the beverage is lower and covers a significant percentage of your daily energy needs! The following table shows the nutritional value in terms of energy, carbohydrates, proteins, fats, and caffeine content per 100 ml of each ready-to-consume beverage.

NutriCareTip: Gradually try to reduce the sugar in your drinks or replace it with non-caloric sweeteners like stevia!