By itself, coffee is an incredibly low-calorie beverage that offers antioxidant benefits. A plain cup of black coffee contains just 5 calories and no added sugar or fat. However, the inclusion of coffee creamers can significantly increase the calorie count and sugar content of your coffee. Although creamers can enhance the flavor of your coffee by reducing its bitterness and acidity, it may be advisable to avoid certain types of creamers. Even non-dairy creamers, often perceived as healthier options, may contain added sugar and ingredients that you may want to avoid.
Our Selection Criteria for Identifying the Least Healthy Coffee Creamers
- Sugar Content: Creamers with a higher sugar content, typically 4 grams or more per serving, were included in this list. Added sugar can contribute to weight gain and various health conditions while offering empty calories.
- Low Protein: Non-dairy creamers are generally deficient in protein, with most options providing zero grams of this essential nutrient. While protein isn't a necessity in coffee, a small amount of it could promote satiety and help stabilize blood sugar levels.
- Preservatives and Additives: Non-dairy creamers often have extended shelf lives, thanks in part to the presence of preservatives and additives. Some of these ingredients have been linked to adverse health effects, rendering them less healthy choices.
The 7 Unhealthiest Non-Dairy Coffee Creamers
While adding 30 calories to your coffee may appear insignificant, the cumulative effect of multiple servings each day can result in a substantial increase in calorie consumption. Furthermore, given that most of the calories in non-dairy creamers are derived from sugar, this can lead to more troubling consequences. Below, we present the seven least healthy non-dairy coffee creamers available in stores.
1) Coffee Mate Caramel Almond & Oat Liquid Coffee Creamer
PER SERVING: 30 calories, 1 g fat (0 g saturated fat), 25 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 0 g protein
With a substantial 5 grams of added sugar per serving (equivalent to just one tablespoon), this Coffee Mate variant stands out for having the highest sugar content among non-dairy creamers. It's important to acknowledge that many individuals often use more than a single serving per cup of coffee, and multiple cups in a day are common. This pattern can easily translate into the consumption of hundreds of additional calories from added sugar.
2) Silk Mocha Almond Creamer
PER SERVING: 30 calories, 1 g fat (0 g saturated fat), 30 mg sodium, 5 g carbs (0 g fiber, 4 g sugar), 0 g protein
This non-dairy creamer is yet another choice featuring added sugar and natural flavors, and it tops our list in terms of sodium content. While 30 milligrams of sodium may seem manageable for individual servings, it's worth noting that the cumulative effect of multiple servings, even in small quantities, can lead to a significant sodium intake throughout the day.
3) SOWN Organic Oat Creamer Vanilla
PER SERVING: 35 calories, 1 g fat (0 g saturated fat), 10 mg sodium, 6 g carbs (0 g fiber, 4 g sugar), 0 g protein
Offering 35 calories per serving, this stands as the highest-calorie choice on our list. While calorie content alone doesn't necessarily determine a product's healthiness, it's important to note that the bulk of these calories are derived from added sugar. In fact, organic cane sugar ranks as the second ingredient, following organic oat milk. Although the 'organic' label might suggest a healthier choice, it's essential to understand that organic sugar can yield the same adverse health effects as conventional sweeteners.
4) Starbucks ® Non-Dairy Caramel Flavored Creamer
PER SERVING: 30 calories, 1 g fat (0 g saturated fat), 20 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 0 g protein
Another choice featuring 5 grams of added sugar per serving, this Starbucks creamer delivers a significant sugary impact. While it boasts lower sodium levels compared to some other selections on this list, the high sugar content remains a concern. Additionally, it contains 'natural flavors,' a term that may seem innocuous but has raised questions due to some uncertain research.
5) Planet Oat Sweet & Creamy Oat milk Creamer
PER SERVING: 25 calories, 1 g fat (0 g saturated fat), 20 mg sodium, 4 g carbs (0 g fiber, 4 g sugar), 0 g protein
This particular variant offers just 25 calories per serving, marking it as the lowest-calorie option on our list. However, it's important to note that the majority of these calories are attributed to added sugar. Additionally, this creamer lacks any significant vitamins or minerals, rendering it a source of empty calories.
6) So Delicious Sweet & Creamy Coconut Milk Creamer
PER SERVING: 30 calories, 1 g fat (0 g saturated fat), 15 mg sodium, 4 g carbs (0 g fiber, 4 g sugar), 0 g protein
Boasting labels such as USDA organic, gluten-free, and vegan, this choice might appear to be a healthier option at first glance. However, it still contains four grams of sugar per serving, although this is slightly less than some other alternatives. Additionally, this product includes organic glycerin, a component used in minimal quantities in creamers. It's worth noting that certain research has associated this additive with symptoms like headaches and dizziness.
7) Almond Breeze Vanilla Almond milk Non-Dairy Creamer
PER SERVING: 25 calories, 1 g fat (0 g saturated fat), 20 mg sodium, 4 g carbs (0 g fiber, 4 g sugar), 0 g protein
Concluding our list, this almond-based creamer contains four grams of added sugar per serving. Regrettably, you won't enjoy the heart-health benefits typically associated with almonds, as this product provides only half a gram of unsaturated fat. While the 25 calories per serving are among the lower end compared to other creamers on this list, they still contribute some empty calories. Nonetheless, it's advisable to seek out varieties without added sugar for a healthier choice.