On its own, coffee is a low-calorie beverage that even offers some antioxidant benefits. A cup of black coffee contains only 5 calories and has no added sugar or fat. However, adding coffee creamers can significantly increase the calorie count and sugar content of your drink. While creamers can help balance the bitterness and acidity of coffee, some may be better left out of your routine. Even non-dairy creamers, often perceived as healthier, can contain added sugars and other ingredients you might want to avoid.
How We Identified the Unhealthiest Coffee Creamers
- Sugar Content: Creamers with 4 grams or more of sugar per serving made this list. Added sugar contributes to weight gain and various health issues, providing empty calories that offer no nutritional value.
- Low Protein: Non-dairy creamers generally have very low protein content, often providing zero grams of this essential nutrient. While your coffee doesn’t need to be a protein source, a few grams could help with satiety and stabilize blood sugar.
- Preservatives and Additives: Many non-dairy creamers have a long shelf life, thanks to preservatives and additives. Some of these ingredients have been linked to concerning health outcomes, making them unhealthy choices.
The 7 Unhealthiest Non-Dairy Coffee Creamers
Adding 30 calories to your coffee may not seem like much, but when you use multiple servings daily, it can add up quickly. Most of the calories in non-dairy creamers come from sugar, which can lead to excess calorie intake and other health issues. Here are the seven unhealthiest non-dairy coffee creamers you’ll find on grocery shelves. And for healthier alternatives, check out the 9 Healthiest Non-Dairy Coffee Creamers on Grocery Shelves.
Coffee Mate Caramel Almond & Oat Liquid Coffee Creamer
Per serving:
- Calories: 30
- Fat: 1 g (0 g saturated fat)
- Sodium: 25 mg
- Carbs: 5 g (0 g fiber, 5 g sugar)
- Protein: 0 g
With 5 grams of added sugar per serving—just one tablespoon—this Coffee Mate option ranks highest in sugar content among non-dairy creamers. Realistically, most people use more than one serving per cup of coffee, and many have more than one cup a day. This can easily result in consuming hundreds of extra calories daily, all from added sugar.
Starbucks ® Non-Dairy Caramel Flavored Creamer
Per serving:
- Calories: 30
- Fat: 1 g (0 g saturated fat)
- Sodium: 20 mg
- Carbs: 5 g (0 g fiber, 5 g sugar)
- Protein: 0 g
This Starbucks creamer also contains 5 grams of added sugar per serving, delivering a significant sugary punch. While it has relatively low sodium compared to other options on this list, that doesn’t offset the high sugar content. Additionally, this creamer includes "natural flavors," which may sound harmless, but there’s some questionable research regarding their safety.
Silk Mocha Almond Creamer
Per serving:
- Calories: 30
- Fat: 1 g (0 g saturated fat)
- Sodium: 30 mg
- Carbs: 5 g (0 g fiber, 4 g sugar)
- Protein: 0 g
This non-dairy creamer not only contains added sugar and natural flavors but also has the highest sodium content on our list. While 30 milligrams of sodium might seem low, it can quickly add up with multiple servings, especially if you’re consuming other sources of sodium throughout the day.
SOWN Organic Oat Creamer Vanilla
Per serving:
- Calories: 35
- Fat: 1 g (0 g saturated fat)
- Sodium: 10 mg
- Carbs: 6 g (0 g fiber, 4 g sugar)
- Protein: 0 g
At 35 calories per serving, this creamer is the highest-calorie option on our list. While that doesn’t automatically make it unhealthy, it's important to note that most of these calories come from added sugar. In fact, organic cane sugar is the second ingredient listed, right after organic oat milk. The organic label might suggest that this sugar is healthier, but it can still lead to the same negative health effects as conventional sweeteners.
Planet Oat Sweet & Creamy Oatmilk Creamer
Per serving:
- Calories: 25
- Fat: 1 g (0 g saturated fat)
- Sodium: 20 mg
- Carbs: 4 g (0 g fiber, 4 g sugar)
- Protein: 0 g
With just 25 calories per serving, this creamer is the lowest-calorie option on our list. However, those calories come almost entirely from added sugar. Additionally, this creamer offers no significant vitamins or minerals, making it an empty source of calories with little nutritional value.
So Delicious Sweet & Creamy Coconutmilk Creamer
Per serving:
- Calories: 30
- Fat: 1 g (0 g saturated fat)
- Sodium: 15 mg
- Carbs: 4 g (0 g fiber, 4 g sugar)
- Protein: 0 g
With labels like USDA organic, gluten-free, and vegan, this creamer might seem like a healthier choice. However, it still contains four grams of sugar per serving, only slightly less than other options. Additionally, this product includes organic glycerin, an additive used in small amounts but linked by some research to symptoms like headaches and dizziness.
Almond Breeze Vanilla Almondmilk Non-Dairy Creamer
Per serving:
- Calories: 25
- Fat: 1 g (0 g saturated fat)
- Sodium: 20 mg
- Carbs: 4 g (0 g fiber, 4 g sugar)
- Protein: 0 g
The final entry on our list, this almond-based creamer, contains four grams of added sugar per serving. Unfortunately, despite being made from almonds, it offers only a half gram of unsaturated fat, missing out on the heart-health benefits typically associated with almonds. While the 25 calories per serving are relatively low, making it one of the lower-calorie options on this list, you're still better off choosing a variety with no added sugar.