By SmashMeals Editorial · Published · Updated
Coffee itself has almost no calories. What goes into it is another story. An October 2026 study from Tufts University found that the calories in Americans' coffee rose nearly 40% over 15 years, even though people were not drinking more of it. The main reason was not sugar. It was creamer.
This guide is general information, not individual nutrition advice.
What the research found
Tufts researchers analyzed national survey data from about 30,000 adults between 2003 and 2018, published in the Journal of the Academy of Nutrition and Dietetics. As ScienceDaily summarized:
| Measure | 2003 | 2018 |
|---|---|---|
| Coffee volume per day | About 13 oz | About 13 oz |
| Coffee calories per day | 43 | 60 |
| Calories from non-dairy creamer | 7.71 | 18.5 |
| Calories from sugar (2018) | 16 | |
| Calories from dairy milk (2018) | 11 | |
Lead author Yongyi Pan noted: "Non-dairy creamers can be high in saturated fat, which is calorie dense." Read our news coverage.
These are averages across all coffee drinkers. A large flavored coffee-shop drink can carry several hundred calories on its own.
Why small numbers add up
Seventeen extra calories a day is about 6,000 a year from one habit. Calories are not the whole story, either. Many flavored creamers add saturated fat and added sugar, and the American Gastroenterological Association's patient guidance for fatty liver disease suggests keeping added sugar under 36 grams a day for men and 24 for women. A sweet coffee drink can use most of that.
Comparing common add-ins
Read the label of the exact product you use; these are general patterns, not exact values.
| Add-in | What to watch |
|---|---|
| Flavored liquid creamer | Added sugar and saturated fat; serving sizes are small (often 1 tablespoon) |
| Powdered non-dairy creamer | Often made with oils and corn syrup solids |
| Half-and-half | Saturated fat, but no added sugar |
| Whole or 2% milk | Some protein; natural milk sugar |
| Unsweetened plant milk | Usually low in calories; check for added sugar |
| Sugar or syrup | About 16 calories per teaspoon of sugar; pumps of syrup add up fast |
Easy swaps that keep coffee enjoyable
- Measure once. Pour your usual amount into a tablespoon to see what you actually use.
- Step down gradually: half your usual creamer for a week, then half again.
- Switch to milk or unsweetened plant milk for creaminess with less added sugar.
- Add flavor without sugar: cinnamon, nutmeg or a drop of vanilla extract.
- Buy a smaller size at the coffee shop, or ask for fewer pumps.
- Watch the second and third cups. The study found people who slept less or worked longer hours drank more coffee.
If you eat gluten-free
Plain coffee is gluten-free. Some flavored creamers, coffee drinks and toppings may include malt or other gluten-containing ingredients, and cookie or crumble toppings usually do. Check labels and ask at coffee shops.
The bigger picture
The coffee study is a small example of a big pattern: extras you do not see add up. The same is true at dinner. SmashMeals posts the nutrition for every meal, cooked in a dedicated gluten-free kitchen, so you can see what you are getting. For drinks beyond coffee, read our guide to what to drink instead of soda. Then compare this week's menu or order now.
Sources
Frequently asked questions
- Is coffee creamer bad for you?
- Many flavored and non-dairy creamers add saturated fat and added sugar. In a 2026 Tufts study, creamer added more calories to the average coffee than sugar did. Check the label of the one you use.
- What is a healthier coffee creamer alternative?
- Milk or unsweetened plant milk, a smaller amount of half-and-half, or spices like cinnamon for flavor without sugar.
- Is plain coffee gluten-free?
- Plain coffee is gluten-free. Some flavored creamers, coffee drinks and toppings may contain gluten, so check labels.