How Many Calories Are Hiding In Your Coffee Order?
- Bridgette Matthewson
- Jun 26
- 2 min read
For many of us, coffee is more than just a beverage - it’s a daily ritual, a comforting habit, and often a little pick-me-up. But your favourite brew might just be adding hundreds of hidden calories to your day without you even realising it.
As dietitians, we recommend keeping daily beverage calories as low as possible, ideally under 200 calories per day, to ensure that your overall calorie intake is used for nutrient-dense foods. This can also support weight management goals and help you feel more in control of your nutrition. The good news? Many popular restaurants, cafes and coffee chains now provide nutritional information online. It's worth checking this before ordering so you can make informed decisions.
Black coffee (without milk or sugar) is one of the lowest-calorie coffee options you can consume. A standard 250ml cup has only 2–5 calories - so small that it's often considered a calorie-free food.
But not all coffee is created equal. Some trendy, creamy or sugar-sweetened beverages can rival a dessert in terms of calories. Below is a table comparing the number of calories of black coffee vs blended coffee:
Drink: | Calories (average): | Key Ingredients: |
Black coffee (250ml) | ~2-5 | Just coffee (no milk or sugar) |
Latte (350ml) | ~180 | Espresso + whole milk + syrups |
Mocha with whipped cream (450ml) | ~350 | Espresso + chocolate syrup/hot chocolate + whole milk + cream |
Frappuccino-style drink (450ml) | ~300-460 | Syrups + cream + sugar + whole milk + ice |
Surprising comparison: A 350ml latte made with whole milk has about the same calories as a medium glazed doughnut!
And let’s be honest - most people don’t stop at just one blended coffee a day!
Hidden Calorie Culprits
Here are some common additions that can quickly add up:
Flavoured syrups: ~40–50 calories per 2 pumps
Drizzles & toppings: e.g. caramel, chocolate powder, vanilla drizzle
Whole milk: Higher in fat and calories than skim or plant-based options
Whipping cream: ~100–170 calories per 50ml depending on brand and fat content
Healthier Swaps Without Losing Flavour
Reducing coffee calories doesn’t mean giving up taste. Try these simple swaps:
Choose sugar-free or fewer syrup pumps
Opt for low-fat, skim, or unsweetened plant-based milk (almond / soy milk)
Skip the whipped cream
Use cinnamon or vanilla extract for natural flavour without the sugar
If you love sweet, creamy coffee drinks, enjoy them occasionally but consider choosing a lower-calorie version for your daily go-to. These small, sustainable changes can make a big difference to your long-term health and weight goals.
Reducing added sugar in your coffee might be tough at first, but your taste buds will adjust over time. Many clients report that they grow to prefer the less sweet taste after just a few weeks!
Making mindful choices doesn’t have to feel restrictive. Our dietitians can help you create a plan that fits your lifestyle and your taste buds. Book a consultation today and let’s work together on building habits that support your health - one coffee at a time.
We have branches in Lonehill, at Concourse Medical Centre, and in Broadacres, at The Paddock Medical Centre.
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