Calories in Coffee
Black coffee contains 2 kcal per 100ml — essentially calorie-free. Calorie content varies dramatically with milk, sugar, and cream additions; a Starbucks Frappuccino can reach 500+ kcal.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup black coffee (240ml) | 2 | 0 | 0.3 | 0 | — |
| Coffee with 1 Tbsp milk | 11 | 0.6 | 0.7 | 0.5 | — |
| Coffee with 1 oz half-and-half + 1 tsp sugar | 56 | 5 | 0.9 | 3.4 | — |
| 1 latte (16 oz with whole milk) | 220 | 18 | 12 | 11 | — |
| 1 cappuccino (12 oz) | 130 | 11 | 7 | 7 | — |
| 1 vanilla Frappuccino grande (16 oz) | 410 | 64 | 5 | 13 | — |
About these numbers
Black coffee is essentially calorie-free (2 kcal per cup, from trace amounts of plant compounds and proteins) and is one of the most studied beverages in epidemiology. The 2017 Poole et al. umbrella review in BMJ pooled 201 meta-analyses and concluded coffee consumption is associated with reduced risk of all-cause mortality, cardiovascular disease, T2D, several cancers, Parkinson's disease, and neurodegeneration. The "safest" intake appears to be 3–4 cups per day; higher intakes show diminishing or reversing benefits.
The transformation happens with additions. A 16 oz vanilla Frappuccino at Starbucks delivers 410 kcal with 64g of sugar — comparable to a full meal in calorie terms but consumed in 5 minutes with no satiety contribution. A simple "coffee with milk" stays under 50 kcal. The practical workflow for weight loss: drink coffee plain, with a splash of milk, or with calorie-free sweeteners if needed. Treat sweetened coffee drinks as desserts in calorie accounting.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in coffee?
- Black coffee is 2 kcal per cup — essentially calorie-free. Adding milk: 1 Tbsp adds 9 kcal; 1 oz half-and-half adds 40 kcal. Sugar: 1 tsp adds 16 kcal. A latte is 100–250 kcal depending on size and milk type. Sweetened coffee drinks (Frappuccinos, mochas) can reach 400–600 kcal — track them as desserts, not beverages.
- Is coffee good for weight loss?
- Black coffee specifically, yes — modestly. Caffeine increases metabolic rate by 3–10% for several hours after consumption and may modestly suppress appetite. The 2018 Tabrizi et al. meta-analysis showed coffee consumption was associated with slightly lower body weight and BMI. The catch: sweetened coffee drinks reverse the benefit entirely. A 400-kcal Frappuccino habit adds 12+ lbs/year without dietary compensation. For weight loss, black coffee or coffee with minimal additions only.
- Is coffee bad for blood pressure?
- Mixed. Acute caffeine intake transiently raises BP by 5–10 mmHg for 1–3 hours. Habitual coffee drinkers develop tolerance and chronic intake shows minimal association with hypertension in most cohort studies. The 2011 Mesas et al. meta-analysis found no association between coffee intake and incident hypertension. For people with already-elevated BP, monitoring response to caffeine is reasonable; for most adults, regular coffee consumption is BP-neutral.
- How much coffee is safe?
- The 2017 Poole et al. BMJ umbrella review and the EFSA (European Food Safety Authority) both identified 3–5 cups per day (~400 mg caffeine) as the safe maximum for most healthy adults. Above 600 mg/day, side effects (anxiety, insomnia, GI distress) become more common. Pregnancy guidelines are stricter — typically 200 mg/day max. For most adults, 1–4 cups per day is well within safe and health-favourable territory.
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