How Many Calories Are In Coffee? (Black Coffee, Lattes, And Beyond)

Trying to live your best life, maximize every calorie you consume, and wondering where your daily coffee habit fits in your calorie-conscious lifestyle? 

Do I have good news for you!

(And some bad news.)

Coffee is insanely calorically efficient, providing tons of energy and other health benefits for at a cost of practically zero calories.

But not all forms of coffee offer such great news, so let’s dive into the differences between black coffee, lattes, and other coffee drinks when it comes to calories.

Calories In Black Coffee

To put it shortly, black coffee has virtually zero calories. The USDA claims there’s ~2 calories per 8-ounce mug of black coffee, but even for the most strict of calorie-counters, it’s not worth adding up.

  • Espresso (1 ounce): 3 calories
  • Americano: 5 calories
  • Cold brew coffee: 3 calories

Great news: no matter what kind of diet you’re on, coffee is SAFE!

Read: The Ultimate Guide To Coffee And Health: 2020 Edition

Coffee beans have so few calories because, in nature, they hardly require any. Their one job is to create a tiny sprout when planted, then that sprout does the rest of the hard work. So while the sprout generates a lot of energy (calories), the bean does not.

Now let’s get to the not-so-great news.

coffee calories

As soon as you add milk, creamer, or sugar, you add tons of calories.

  • Sugar (1 tablespoon): 49 calories
  • Creamer (1 tablespoon): 30+ calories
  • Milk (1 tablespoon): 8 calories
  • Heavy Cream (1 tablespoon): 52 calories
  • Half-and-half (1 tablespoon): 20 calories

With a tiny splash of milk, you 4x your calorie intake. Most people add a few splashes… and a little sugar. This is why, if you want to make the most of every calorie, it’s important to find a coffee bean you can enjoy black.

Read: Why You Need To Be Drinking Coffee Black (And How To Start)

Calories In A Latte, Cappuccino, And Other Espresso Drinks

We love a creamy, smooth cappuccino at JavaPresse from time to time, but we also recognize that there are quite a few more calories in the drink. In fact, any espresso + milk drink is going to have significantly more calories than black coffee.

Here are some calorie counts for various espresso and milk drinks using 2% milk, according to Starbucks:

  • Cappuccino (8 ounces): 80 calories
  • Latte (16 ounces): 190 calories
  • Flat White (12 ounces): 170 calories
  • Caramel Macchiato (16 ounces): 250 calories
  • White Chocolate Mocha (16 ounces): 430 calories (!!!)

Read: Single VS Double Espresso Shots: What's The Difference?

calories in a latte

The numbers above are pretty standard across the coffee industry. Remember, use any flavor syrup, half-and-half, or whole milk, and these calorie counts start to shoot up. 

Wait… How Many Calories Do I Need Per Day?

Everyone needs calories to survive. They are, quite literally, energy

The question is how many is right for you?

The USDA’s Dietary Guidelines suggests ~2,000 calories for adult women and ~2,500 calories for adult men per day. Of course, it’s heavily dependent on your lifestyle and body.

This tool from USDA.gov can help you find a more precise estimate that’s unique to you.

No matter how you slice it, whether you’re a chill homebody or an Olympic athlete, that white chocolate mocha is a hard one to justify more than on a rare occasion.

Read: This New Weight Loss Coffee Is A Hit On Social Media — And It’s A Big Scam

How To Erase Calories From Coffee (Without Giving It Up)

You’re trying to live a balanced life, eat healthy, and feel great—and daily cups of high-calorie coffee drinks just don’t fit into your vision of a future you.

But you don’t have to give up coffee. 

Actually, I think you’ll love your coffee so much more.

best coffee bean subscription

The trick is to turn your daily mug into a zero (or virtually zero) calorie mug. And to do that, you’re going to drink it black—and it’ll be a HUGE upgrade.

Black coffee? Gross! It’s so bitter!

We hear that all the time. And we convince people otherwise. Every. Single. Day.

When grown with care, not burned in the roaster, and ground fresh, black coffee can taste vibrant, diverse, and even sweet.

Ever had coffee that tastes like… 

  • Chocolate 🍫 and tropical fruit 🍊 -> that’s our light roast
  • Candied nuts 🥜 and sweet citrus 🍋 -> that’s our medium roast
  • Caramel 🍬 and dark chocolate 🍫 -> that’s our dark roast

When coffee tastes this rich and complex, you don’t miss the cream and sugar.

That’s why we created the JavaPresse Coffee Club, to help everyday coffee lovers brew stunning coffee they can be proud of.

We source our beans from small-batch farms that are eco-conscious, ethically-driven, and quality-focused (that’s why the coffee tastes so good). When you buy JavaPresse, you can enjoy a max-efficiency mug each morning know you’re participating in an ethical coffee supply chain.

Check out our Coffee Club here.