Coffee is a beloved beverage, but not all types are created equal. From espresso to cold brew, coffee can be enjoyed in many different ways, but each type varies widely in terms of caffeine content, ingredients, nutrients, and acidity levels.
To figure out which types of coffee are actually the healthiest, Health turned to registered dietitian Julie Stefanski, RDN, spokesperson for the Academy of Nutrition and Dietetics, who ranked popular types of coffee from the most to least healthy.
This type of coffee is brewed by slowly pouring hot water over ground coffee beans in a filter, which is set over top of a glass pot or carafe. This filtering process extracts more flavor, but the level of flavor can vary depending on the size of the coffee and the roast level of the beans.
Coffee is a natural source of diterpenes, a class of organic compounds that can negatively impact cholesterol. However, research shows that drip coffee can be a healthier choice than non-filtered types of coffee because the filtering process catches more diterpenes, which significantly lowers levels of these compounds.
Americano is a shot of espresso that’s diluted with hot water, resulting in a smoother and more balanced flavor.
“When compared to black drip coffee, the polyphenols in espresso and an Americano are higher in the same volume of liquid,” said Stefanski. “However, most people don’t just drink one or two ounces of drip coffee, so the total amount of polyphenols they ingest would be higher.”
“Compared to an espresso, ordering an Americano can provide additional hydration benefits with the same nutritional profile,” said Stefanski.
Espresso is a concentrated shot of liquid that’s made from finely ground coffee beans and pressurized hot water.
“The 1–1.5-ounce of espresso typically created provides about half the amount of caffeine as 1 cup of coffee, but in a much smaller volume of water,” said Stefanski.
While espresso can be a great pick-me-up, Stefanski notes that individuals who are sensitive to caffeine should take care to not overdo shots of espresso.
“Excess caffeine intake can cause feelings of jitteriness, anxiety, rapid heartbeat, and even more serious cardiac issues,” said Stefanski. “Slow metabolizers of caffeine need to avoid stacking multiple servings of caffeine in a short amount of time.”
According to Stefanski, any type of coffee can be paired with plant-based milk, but the nutritional content will vary depending on the type of milk used.
“The choice to use almond, flax, soy, oat, pea protein, rice, or even banana milk, is going to impact the nutritional content of your coffee,” said Stefanski. “Nutritionally, soy milk is the only plant-based milk that’s included as a similar swap to cow’s milk in federal nutrition guidelines, but with a varied diet, the nutrients found in one product can be replaced with other foods in a dietary pattern.”
A morning coffee can be a good source of calcium and vitamin D if enhanced with cow’s milk or a fortified plant-based beverage.
Made from a mixture of coarsely ground coffee and room-temperature or cooler water, cold-brew coffee is a refreshing alternative to hot coffee.
“Cold brew is commonly believed to be less acidic than traditional hot-brewed coffee, so if you’re dealing with reflux and can’t pass up coffee, this may be a better-tolerated version,” said Stefanski. “Nutritionally, when hot-brewed or cold-brewed coffee don’t contain any other additives, they are quite similar.”
Nitro cold brew coffee infuses pressurized nitrogen into cold brew, resulting in a slightly bubbly and frothy mouthfeel. Stefanski notes this type is usually sold canned, which can result in varied nutritional values.
Some types may contain sweeteners or other additives to enhance flavor, so check the nutrition label and opt for an unsweetened version if you’re looking for a healthier option.
Mushroom coffee is a mixture of ground coffee and dried mushrooms, which add additional nutrients such as vitamin D, protein, copper, selenium, and B vitamins.
“Some people think that mushroom coffee does not have caffeine, but it’s simply lower in caffeine due to the displacement of the coffee content with dried mushrooms,” said Stefanski. “Mushrooms are a powerhouse of nutritional benefits, but similarly to drying a vegetable, drying and processing mushrooms can reduce certain beneficial plant components that you receive when the plant is eaten raw or mildly cooked.”
Instant coffee is made by dehydrating brewed coffee into smaller granules that dissolve quickly in hot water.
“Instant coffee contains very little nutrition, but many products also contain additional sugar, dehydrated milk, and other additives that may provide calories, fat, and carbohydrates,” said Stefanski. “Instant coffee is great in recipes where a coffee flavor is desired.”
While instant coffee is low in nutrients, it does contain antioxidants, so drinking instant coffee will still provide some health benefits.
Black drip coffee ranked the highest among the eight types of coffee that were evaluated, while instant coffee ranked the lowest in terms of nutrition.
Overall, Stefanski notes that coffee is a rich source of polyphenols, which are a group of plant compounds with anti-inflammatory and antioxidant properties. Polyphenols may help reduce DNA damage in the body and support immune function.
All types of coffee have some health benefits, but there are certain types that are better. To reap the most nutrients from your java, skip the sugar and milk and enjoy it black (preferably filtered) to sip your way to better health.
