Key takeaways:
Both instant coffee and regular brewed coffee have some health benefits. But instant coffee has lower amounts of antioxidants and caffeine than regular coffee.
It also has a higher amount of acrylamide, a potential carcinogen. But it’s still considered a very small amount.
Some instant coffee packets contain added sugars, fats, and preservatives. These can affect the nutritional value of the coffee as well.
We live in a world that often values speed and efficiency. So it’s no surprise that this philosophy applies even to our most beloved tradition — a hot cup of coffee. In addition to brewing regular drip coffee, you also have the option of making instant coffee. You simply add hot water to instant coffee granules.
But what is instant coffee, exactly? And does instant coffee have any health drawbacks compared to regular brewed coffee? Here, we’ll explore the various pros and cons of each coffee type.
What is the difference between instant coffee and regular brewed coffee?
Instant coffee starts out similar to regular brewed coffee, with roasted coffee beans ground into fine pieces. Instead of brewing this ground coffee, special machinery immerses the ground coffee in very hot water (347°F or 175°C) at high pressure. This creates a large batch of concentrated coffee. This coffee is then processed in one of two ways, to turn it into the solid granules we call “instant coffee.”
Freeze-drying
In the past, most coffee concentrate was freeze-dried. This involves freezing the coffee, then lowering the pressure gradually as the coffee is heated back up. The ice crystals then change directly from ice into gas. The gas evaporates into the air, leaving only solid instant coffee particles behind. This is a time-consuming and expensive process, so most brands now use spray-drying techniques instead.
Spray-drying
Spray-drying involves using an atomizer machine to spray the coffee concentrate into tiny droplets. These droplets are then met with very high heat, which instantly causes the water to evaporate. The powder left behind is packaged to become instant coffee. This process is much quicker and less expensive than freeze-drying. However, many coffee connoisseurs don’t enjoy the taste of spray-dried instant coffee, since it does change the flavor.
Is one type of coffee healthier for you?
Both types of coffee have health benefits, but brewed drip coffee tends to be healthier than instant coffee. Instant coffee made with the spray-drying technique exposes the coffee to much higher temperatures and pressure than regular coffee. That changes the chemical properties and health benefits.
For example, instant coffee has:
Lower levels of N-methylpyridinium (an anti-inflammatory and antioxidant substance)
Lower chlorogenic acid levels, which may help lower blood sugar and blood pressure
Lower amounts of other phenolic compounds, on average (though there are variations due to different temperatures, types of coffee, and brew strengths). Phenolic compounds have anti-inflammatory and antioxidant effects.
More oxalic acid (a natural component of coffee and many other foods)
More acrylamide (a possible carcinogen, formed during processing of instant coffee)
The additional antioxidants in regular brewed coffee make it a healthier choice overall. And since coffee is the main source of antioxidants in the average American diet, it makes sense to capitalize on the health benefits.
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To get the most antioxidants in each cup of your brewed coffee, one study suggests you should choose:
Ground Arabica beans
Brewed with unfiltered water
Brewed at 212°F (100°C)
Brewed with a household coffee percolator or espresso machine
This provides an average of 657 mg of phenolic compounds per 100 g of brewed coffee.
In contrast, instant coffee (made with the same bean type, temperature, and water type) contains only 151 mg of phenolic compounds per 100 g.
What about caffeine content?
On average, a cup of instant coffee prepared according to package directions has less caffeine than the same size cup of brewed drip coffee. This depends on how strong you brew your coffee and the type of roast and coffee bean, to some extent.
Two level teaspoons of instant coffee contains 57 mg of caffeine. The average prepared cup of brewed drip coffee contains 92 mg to 95 mg of caffeine.
Some people don’t have problems from drinking caffeine, while others notice side effects when they have too much. These problems could include:
Jitteriness
Difficulty sleeping
Anxious feelings
Fast or irregular heartbeat
Stomach upset
Irritability
Headaches
However, caffeine in moderation could provide benefits for some people. For example, research suggests that caffeine can help improve athletic performance and endurance.
For healthy adults who don’t have bothersome side effects from caffeine, up to 400 mg per day is safe.
Other considerations for instant coffee drinkers
If you drink instant coffee, you may want to check the label: some instant coffee brands contain added sweeteners and preservatives. They also may have milk products and saturated fats added in for flavor. These additives generally don’t provide any nutritional value. Added sugars and fats may contribute to health problems in large amounts. While one cup a day is unlikely to be a cause for concern, multiple cups a day could add up to a significant amount of added sugars and fats.
Who should choose regular coffee over instant coffee?
For certain people, instant coffee might not be the best choice for their health. Several groups of people may want to weigh the pros and cons carefully.
People prone to kidney stones
If you’re prone to kidney stones, your healthcare professional may have told you to eat mostly low-oxalate foods. This is because oxalic acid (oxalate) binds to calcium in the body, and this can form crystals, which can then turn into kidney stones.
Instant coffee contains slightly more oxalates than brewed coffee. So if you drink a lot of coffee, it might make sense to choose brewed coffee rather than instant coffee. However, neither drink is unhealthy as long as you stay well hydrated throughout the day.
People with insulin resistance or prediabetes
Drinking coffee regularly seems to reduce your risk of Type 2 diabetes. Although we don’t fully understand why, it’s thought that chlorogenic acid and other antioxidants play an important role. Chlorogenic acid helps protect the pancreas (where insulin is made) and improves blood sugar levels. So since regular brewed coffee contains more chlorogenic acid, it may be a healthier choice for people with high blood sugar.
But if you love instant coffee, don’t worry: Large-scale studies show that drinking any type of coffee may help prevent diabetes. That includes instant or regular, caffeinated or decaffeinated types.
People with liver damage
In theory, chlorogenic acid might help repair liver damage and decrease liver inflammation. So if you have liver problems and love to drink coffee, you might want to choose regular coffee over instant. The higher levels of chlorogenic acid may be beneficial for you.
People who are extremely concerned about cancer risk
Instant coffee contains more acrylamide than regular coffee, although the total amount is very small. Acrylamide in very high doses promotes cancer growth in rats. You would be unlikely to get this amount in even multiple cups of instant coffee. And there’s some debate about whether acrylamide affects humans in the same way it affects rodents. But those who are extremely cautious may want to steer clear of instant coffee.
Furthermore, instant coffee has lower amounts of N-methylpyridinium than regular brewed coffee. N-methylpyridinium may be protective against cancer. So drinking regular coffee might be a better choice for people who want to do everything possible to prevent cancer but still enjoy coffee.
It’s important to note that both types of coffee have been linked with fewer cancer deaths, though the benefits are greater for brewed coffee than instant.
Is it OK to drink instant coffee every day?
Drinking instant coffee every day is unlikely to harm you, as long as you’re not sensitive to caffeine. In fact, in one large study, people who drank up to 8 cups of coffee a day had a longer lifespan.
However, for many people, caffeine intake can interfere with sleep. And since many people are already low on sleep, drinking too much coffee might make it worse. Sleep is important for many reasons. So drinking coffee earlier in the day makes sense for most people.
And of course, if you develop other side effects from coffee, you might want to cut down on your intake or switch to a decaffeinated version. Possible side effects from caffeine include heart palpitations and worsening symptoms of anxiety. Decaffeinated coffee provides many of the same health benefits as caffeinated coffee. Instant coffee comes in both forms.
The bottom line
Both instant coffee and regular brewed coffee have health benefits. Ultimately, which one you should choose depends on your preference. But since it has more antioxidants and other healthy compounds, regular coffee may be a slightly better choice.
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