Key takeaways:
Most coffee creamers contain sugar, saturated fat, food additives, and artificial ingredients.
Coffee creamers provide minimal nutritional value, and may harm your health because of the food additives they contain.
Healthier alternatives to processed coffee creamer include half-and-half and unsweetened plant-based milks like almond, soy, or oat.
Coffee is one of the most popular and beloved drinks in the U.S. And on its own, coffee is a healthy beverage that comes with several health benefits. But the coffee creamers that many people add to their coffee don’t offer those same health advantages.
Most coffee creamers are highly processed and contain artificial ingredients, saturated fat, and high amounts of added sugar. For these reasons, you’re generally better off leaving them out of your daily cup of joe.
Coffee creamer ingredients
Despite the name, most coffee creamers don’t actually contain any cream at all. Ingredients vary somewhat by brand, but common coffee creamer ingredients are:
Sugar
Hydrogenated oils, which are mostly saturated fats
Artificial and/or natural flavors
Thickeners like guar gum, cellulose gum, and carrageenan
Chemical additives like dipotassium phosphate, which are used to help creamers stay shelf-stable
Artificial sweeteners
Corn syrup solids, a glucose-based sweetener made from liquid corn syrup
Level up your coffee: Adding extracts, spices, and fruit are just a few of the ways you can jazz up your coffee without loading it up with sugar and fat.
Does coffee dehydrate you?: Coffee is a mild diuretic, but when consumed in moderation, it won't dehydrate you, and it may even offer some hydration.
Full-Fat vs Low-fat dairy: Here's how to tell when to choose which type of dairy products.
Coffee creamer nutrition facts
Nutrition specifics vary depending on the brand and product.
To provide an example, below are the nutrition panels for two popular kinds of coffee creamer. The first one (left) is traditional, and the second one (right) is plant-based. Neither of them provide any significant nutritional value.
Calories | 35 | 20 |
Fat | Total fat: 1.5 g Saturated fat: 0 g | Total fat: 1 g Saturated fat: 0 g |
Sodium | 15 mg (1% daily value, or DV) | 10 mg (0% DV) |
Carbohydrates | 5 g | 3 g |
Dietary fiber | 0 g | 0 g |
Added sugar | 5 g | 3 g |
Protein | 0 g | 0 g |
Vitamin D | 0 mcg | 0 mcg |
Iron | 0 mg | 0 mg |
Potassium | 0 mg | 0 mg |
Calcium | 0 mg | 20 mg |
The verdict: Is coffee creamer bad for you?
Most coffee creamers — even if advertised as healthy — aren't good for your health. Looking at sugar content alone, coffee creamer often contains 1 tsp of sugar per 1 tbsp of serving size. This can quickly add up, particularly if you have more than the one serving each day. For reference, the American Heart Association (AHA) recommends no more than:
6 tsp of added sugar per day for women
9 tsp of added sugar per day for men
Most coffee creamers are high in food additives, artificial flavors, and chemicals. And they're low in necessary nutrients. This is true whether the creamer is sugar-free or fat-free, or if it comes in powder or liquid form.
Recent research has found that many food additives are linked to health issues. For example, the chemical carrageenan is present in many coffee creamers. Carrageenan is associated with inflammation in the intestines, and may play a role in the development of gastrointestinal disorders like ulcerative colitis and Crohn's disease.
Ultimately, there isn’t enough research to determine whether the common ingredients used in coffee creamers are actually safe for you. But there are safer coffee creamer alternatives.
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How to choose coffee creamer alternatives
If you don’t want to drink your coffee black, you have other options.
In general, the simpler the product, the less harmful it is for your health. So read ingredients lists. Fewer ingredients on the list means that less has been added to the product. This means the food is closer to its natural state.
For example, the only ingredients in half-and-half are milk and cream. Since it’s made from cream and whole milk, half-and-half is lower in saturated fat and calories than heavy cream alone. And it's free of additives, artificial flavors, and added sugar. This makes half-and-half an inexpensive, convenient, and healthier alternative to other coffee creamers.
If you’re looking for a dairy-free option, your best bet is to stick to pure, unsweetened plant-based milks. Examples include almond, soy, or oat milk.
If you like flavored coffee, you can try adding in a small amount of pure vanilla extract or a sprinkle of cinnamon.
If you crave sweeter coffee, consider adding a small amount of natural sweetener like stevia or monk fruit. Bottled flavored syrups, on the other hand, are loaded with sugar and artificial ingredients. They aren’t better for you than most coffee creamers. This even applies to syrups labeled “sugar-free.” Most contain artificial sweeteners, which come with their own health risks.
There can still be a time and place for using commercially-prepared coffee creamers. When you have them once in awhile, they’re not likely to pose any serious health risk. The problem is that many people drink coffee every day, and in large amounts. That’s why choosing a healthier coffee creamer alternative is your best bet for daily use.
The bottom line
Traditional coffee creamers are highly processed and contain a lot of sugar, so you’re best off avoiding them most of the time. Instead, stick to healthier alternatives like half-and-half or pure unsweetened plant-based milks. These will be closer to their natural state, and don't contain added sugars. But they can still provide the creamy taste and texture you may be looking for.
Why trust our experts?
References
American Heart Association. (n.d.). How much sugar is too much?
Borsani, B., et al. (2021). The role of carrageenan in inflammatory bowel diseases and allergic reactions: Where do we stand? Nutrients.
Guo, J., et al. (2023). How does carrageenan cause colitis? A review. Carbohydrate Polymers.
International Food Additives Council. (n.d.). Sources of food ingredients: Dipotassium phosphate.
King, J. W., et al. (2011). Hydrogenation using critical fluids. Hydrogenation of Fats and Oils (Second Edition).
