8 Healthiest Types of Coffee, Ranked by a Dietitian

Coffee is a popular beverage, but not all types are equal. From espresso to cold brew, coffee can be enjoyed in many different ways, but each type varies greatly in caffeine content, ingredients, nutrients, and acidity levels.

To determine which types of coffee are actually healthiest, Health turned to registered dietitian Julie Stefanski, RDN, a spokesperson for the Academy of Nutrition and Dietetics, who ranked popular types of coffee from most to least healthy.

This type of coffee is prepared by slowly pouring hot water over ground coffee beans in a filter placed over a glass jug or carafe. This filtering process extracts more flavor, but the flavor level 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 filtered coffee may be a healthier choice than unfiltered types of coffee because the filtering process retains more diterpenes, which significantly reduces the levels of these compounds.

Americano is espresso diluted with hot water, resulting in a smoother, more balanced flavor.

“Compared to black filter coffee, the polyphenols in an espresso and an Americano are higher in the same volume of liquid,” Stefanski said. “However, most people don’t drink just 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 may provide additional hydration benefits with the same nutritional profile,” Stefanski said.

Espresso is a concentrated dose of liquid made from finely ground coffee beans and pressurized hot water.

“The 1 to 1.5 ounces of espresso typically created provides about half the amount of caffeine as a cup of coffee, but in a much smaller volume of water,” Stefanski said.

While espresso can be a great pick-me-up, Stefanski notes that people sensitive to caffeine should be careful not to overdo it on espresso.

“Excessive caffeine consumption can cause feelings of jitters, anxiety, rapid heart rate and even more serious heart problems,” Stefanski said. “Slow caffeine metabolizers should avoid stacking multiple servings of caffeine in a short period of time.”

According to Stefanski, any type of coffee can be paired with plant-based milk, but the nutritional content varies depending on the type of milk used.

“Choosing to use almond, flax, soy, oat, pea, rice or even banana milk will impact the nutritional content of your coffee,” Stefanski said. “Nutritionally, soy milk is the only plant-based milk that is included as a similar swap to cow’s milk in the federal nutritional guidelines, but with a varied diet, nutrients found in a product can be replaced with other foods in a diet. »

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 water at room temperature or colder, cold brew coffee is a refreshing alternative to hot coffee.

“Cold brew coffee is generally thought to be less acidic than traditional hot brew coffee, so if you suffer from reflux and can’t pass up coffee, this may be a better tolerated version,” Stefanski said. “Nutritionally, when hot or cold brew coffee contains no other additives, they are quite similar.”

Nitro Cold Brew Coffee infuses pressurized nitrogen into the cold brew, resulting in a slightly fizzy and frothy mouthfeel. Stefanski notes that this type is usually sold canned, which can result in varying 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 blend of ground coffee and dried mushrooms, which adds additional nutrients such as vitamin D, protein, copper, selenium and B vitamins.

“Some people think mushroom coffee is caffeine-free, but it’s simply lower in caffeine due to the displacement of the coffee content by the dried mushrooms,” Stefanski said. “Mushrooms are packed with nutritional benefits, but just like drying a vegetable, drying and processing mushrooms can reduce some of the beneficial plant components you receive when the plant is eaten raw or lightly cooked.”

Instant coffee is prepared by dehydrating brewed coffee into smaller granules that dissolve quickly in hot water.

“Instant coffee contains very few nutrients, but many products also contain extra sugar, dehydrated milk and other additives that can provide calories, fat and carbohydrates,” Stefanski said. “Instant coffee is ideal in recipes where a coffee flavor is desired.”

Although instant coffee is low in nutrients, it does contain antioxidants, so drinking instant coffee will still provide some health benefits.

Black filter coffee ranked highest among the eight coffee types assessed, while instant coffee ranked lowest in terms of nutrition.

Overall, Stefanski notes that coffee is a rich source of polyphenols, 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 some types are better. To get the most nutrients from your java, avoid sugar and milk and enjoy it black (preferably filtered) to sip your way to better health.