Coffee Counting – K's Nutrition Corner

We all love a nice cup of joe but what are we putting in it every morning ? Sugar? Calories? Unwanted or Unneeded Ingredients? Maybe we should all take a step back and count our coffees. Here are a few of my favorites to keep calories and sugars in check but still enjoyable.

Best Choices:

Espresso

This is just a good ole shot of caffeine to give you just the kick you need. This is what lattes are made of.

Per serving, solo: 5 calories, 0 g fat (0 g saturated), 1 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 0 g protein, 75 mg caffeine

Americano

If you are down for a bolder brew, then go for an Americano. The beauty of this caffeinated cup is that you can control how much, if any, creamer and sweetener you want to add.

Per serving, tall: 10 calories, 0 g fat (0 g saturated), 1 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 1 g protein, 150 mg caffeine

Black Coffee

This is the simple version of the caffeinated beverage we all love. If you’re looking for an extra jolt, opt for the blonde roast, which generally has more caffeine. You don’t like the thought of black coffee? You can always add a little half and half or almond milk with a little stevia.

Per serving, tall: 5 calories, 0 g fat (0 g saturated), 0 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 0 g protein, 235 mg caffeine

Skim Cafe Misto

This is made using a 1:1 ratio of freshly brewed coffee and steamed milk, this drink delivers that latte feel of creaminess with less dairy. For an even lighter option you can opt for skim milk or almond milk.

Per serving, tall: 60 calories, 0 g fat (0 g saturated), 8 g carbs, 8 g sugar, 70 mg sodium, 0 g fiber, 6 g protein, 115 mg caffeine

Nitro Cold Brew

Also known as cold coffee on tap that’s infused with tiny nitrogen bubbles to create a foamy, beer-like texture (without the alcohol, of course). Thanks to this creamy finish, you’ll be less inclined to add extra sugar, milk, and all the other jazz.

Per serving, tall: 5 calories, 0 g fat (0 g saturated), 0 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 0 g protein, 215 mg caffeine

Latte Macchiato

Either cold (which makes it like a frap) or hot, this espresso poured over foamed milk makes this drink rich without the need of extra sugar added.

Per serving, tall, nonfat milk: 100 calories, 0 g fat (0 g saturated), 15 g carbs, 13 g sugar, 115 mg sodium, 0 g fiber, 10 g protein, 130 mg caffeine

Vanilla Sweet Cream Cold Brew

Cold Brew is when coffee grinds are mixed with cold water for 12 hours. This results in a slightly less bitter brew which is also less acidic. If you want the vanilla cream part of it this adds some flavor and a little sugar to make it a sweet treat

Per serving, Tall: 90 calories, 5 g fat (2.5 g saturated), 9 g carbs, 9 g sugar, 20 mg sodium, 0 g fiber, 1 g protein, 145 mg caffeine

Teavana Shaken Passion Tea

Be sure to order this one unsweetened to avoid any extra sugars or unwanted calories.

Per serving, tall: 30 calories, 0 g fat (0 g saturated), 8 g carbs, 8 g sugar, 5 mg sodium, 0 g fiber, 0 g protein, 0 mg caffeine

Unsweetened Cappuccino

This is complete with a frothy layer of foam, espresso, and a touch of hot milk. This makes it have less calories and still give you the caffeine punch that you need. You can go even litter by making it with almond milk or skim.

Per serving, tall, nonfat milk: 60 calories, 0 g fat (0 g saturated), 9 g carbs, 8 g sugar, 70 mg sodium, 0 g fiber, 6 g protein, 75 mg caffeine

Almond Milk Latte

A dark, rich espresso balanced with steamed milk and a light layer of foam.

Per serving, tall: 80 calories, 5 g fat (0 g saturated), 7 g carbs, 4 g sugar, 120 mg sodium, 1 g fiber, 2 g protein, 75 mg caffeine

Very Berry Hibiscus Refresher

A combo of real fruit juice, whole blackberries, and green coffee extract which, provides a natural boost of energy without the jitters. Be sure to get it without sweetener.

Per serving, tall: 60 calories, 0 g fat (0 g saturated), 14 g carbs, 12 g sugar, 10 mg sodium, 1 g fiber, 0 g protein, 35-45 mg caffeine