Calories in My Cup
Portion Awareness
Coffee habits need to be included in daily discretionary calories.
By knowing what calories are in your cup of coffee, you can
enjoy your favorite coffee moments to the fullest.
• Discretionary calories are the calories available to a person to
spend after they’ve already met their nutrient needs for a day.1
• Similar to a balanced budget, you can make choices throughout
your day on how you want to “spend” your discretionary calories.
• Be thoughtful, adding sweeteners or creamers will add calories
to your “zero” calorie cup of coffee.
• People who are active at least 30 minutes a day can have an
increased amount of discretionary calories.
USDA MyPlate Recommended
Discretionary Calorie Allowance Per Day2, 3
AGE
CALORIES
Females, 19-30
260
Females, 31-50
160
Females, 51+
120
Males, 19-30
Males, 31-50
330
265
Males, 51+
260
1) http://www.health.gov/dietaryguidelines/dga2005/report/html/g1_glossary.htm
2) http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html
3) http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories-amount.html
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Calories by the Cup: Coffee-mate Liquid
Number of Cups Consumed
Number of Cups Consumed
By comparison,
leading coffee
shop drinks add
more calories
per cup⁴
Black Coffee
Adding 2 Tbsp.
2% Milk
Adding 1 Tbsp.
Coffee-mate Liquid
Unflavored
1 cal
16 cals
20 cals
2 cals
32 cals
40 cals
3 cals
48 cals
60 cals
4 cals
64 cals
80 cals
Black Coffee
Adding 2 Tbsp.
2% Milk
Adding 1 Tbsp.
Coffee-mate Liquid
Hazelnut Flavor
1 cal
16 cals
35 cals
2 cals
32 cals
70 cals
3 cals
48 cals
105 cals
4 cals
64 cals
140 cals
12 oz.
16 oz.
Leading Coffee Shop Flavored Latte
200 cals
250 cals
Leading Coffee Shop Non-Fat Flavored Latte
140 cals
180 cals
4) http://www.starbucks.com/menu/catalog/nutrition?drinks=all#view_control=nutrition&drink=espresso
Calories by the Cup: Coffee-mate Powder
Number of Cups Consumed
Number of Cups Consumed
By comparison,
leading coffee
shop drinks add
more calories
per cup⁴
Black Coffee
Adding 2 Tbsp.
2% Milk
Adding 1 teaspoon
Coffee-mate Powder
Original
1 cal
16 cals
10 cals
2 cals
32 cals
20 cals
3 cals
48 cals
30 cals
4 cals
64 cals
40 cals
Black Coffee
Adding 2 Tbsp.
2% Milk
Adding 4 teaspoons
Coffee-mate Powder
French Vanilla Flavor
1 cal
16 cals
60 cals
2 cals
32 cals
120 cals
3 cals
48 cals
180 cals
4 cals
64 cals
240 cals
12 oz.
16 oz.
Leading Coffee Shop Flavored Latte
200 cals
250 cals
Leading Coffee Shop Non-Fat Flavored Latte
140 cals
180 cals
4) http://www.starbucks.com/menu/catalog/nutrition?drinks=all#view_control=nutrition&drink=espresso
Calories by the Cup: Coffee-mate Natural Bliss
Number of Cups
Consumed
By comparison,
leading coffee
shop drinks add
more calories
per cup⁴
Black Coffee
Adding 2 Tbsp.
2% Milk
Adding 1 Tbsp.
Half and Half
Adding 1 Tbsp.
Coffee-mate
Natural Bliss
1 cal
16 cals
20 cals
35 cals
2 cals
32 cals
40 cals
70 cals
3 cals
48 cals
80 cals
105 cals
4 cals
64 cals
100 cals
140 cals
12 oz.
16 oz.
Leading Coffee Shop Flavored Latte
200 cals
250 cals
Leading Coffee Shop Non-Fat Flavored Latte
140 cals
180 cals
4) http://www.starbucks.com/menu/catalog/nutrition?drinks=all#view_control=nutrition&drink=espresso
Try Simple Solutions to Lighten Up
For example, are you a regular Coffee-mate Liquid French Vanilla Fan?
Subtract 10 Calories! Instead of
1 tablespoon of regular Coffee-mate
French Vanilla, try fat-free
Subtract 20 Calories! Instead of 1 tablespoon
of regular Coffee-mate French Vanilla, try sugar-free
Subtract 25 Calories! Instead of 1 tablespoon
of regular Coffee-mate French Vanilla, try using less –
1 teaspoon is under 10 calories
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Mindful Caffeine Intake
• For healthy adults the FDA has cited 400 milligrams a day
as a good rule of thumb, which is about four or five cups
of coffee. This is an amount not generally associated with
dangerous, negative effects.5
• Remember that the size of your cup impacts caffeine levels.
• Choose instant coffee over brewed or drip for the lowest
caffeine levels.
5. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm350570.htm
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