Coffee Nutrition Value

Coffee Nutrition value

 a beverage made by percolation, infusion, or decoction from the roasted and ground seeds of a coffee plant

Coffee is a complex compound and probably one of the most researched components of the diet, a moderate consumption of coffee, equivalent to 3-5 cups per day, has been associated with a range of desirable physiological effects in scientific literature and can fit within a healthy, balanced diet and active lifestyle

Coffee naturally contains a variety of compounds including caffeine, antioxidants and diterpenes. These contribute not only to the unique flavour but also to the well-researched physiological effects of coffee

Caffeine

Coffee contains caffeine, a stimulant that has been shown to increase energy levels and decrease fatigue by altering levels of certain neurotransmitters in the brain.

Caffeine is a major pharmacologically active compound in coffee and it is a mild central nervous system stimulant. Caffeine is found in some 60 plant species of which cocoa-beans, kola nuts, tea leaves and coffee beans are the most well-known. Caffeine is added to many popular carbonated drinks and is also a component of a number of pharmacological preparations and over-the-counter medicines. A typical cup of coffee provides approximately 75–100mg caffeine. The European Food Safety Authority (EFSA) in its ‘Scientific Opinion on the Safety of Caffeine’ concluded that ‘habitual intakes of caffeine up to 400mg per day do not give rise to safety concerns for non-pregnant adults’. They also advised that intakes up to 200 mg per day do not give concern for those who are pregnant or breastfeeding.

Extensive research has shown that there are several beneficial effects of caffeine in the diet, such as improved attention, alertness and physical performance. In some individuals, however, there can be adverse effects, such as disturbed sleep patterns.

Antioxidants

Coffee naturally contains a variety of compounds that display antioxidant properties. These include chlorogenic acids and melanoidins, which may help to deactivate oxidants.

The antioxidants in coffee have many benefits for your health including protecting the body against aging and cancer. Polyphenols can help to prevent heart disease and type 2 diabetes, as well as aid in weight loss.

A number of studies have shown an increase in blood antioxidant levels after consumption of coffee.

Several factors (including level of roast, additives including milk or sugar, and the ratio of coffee to water) make it difficult to attribute these increases in blood antioxidant levels to specific compounds in coffee.

Different antioxidant compounds found in coffee appear to show different effects in the body, but there is a need for further research on the bioactive and potential roles of these compounds before conclusions can be drawn.

Diterpenes

The diterpenes, cafestol and kahweol, are both naturally present in the oil contained in coffee. Research suggests that high consumption of these compounds can raise serum levels of total and LDL cholesterol.

The impact is largely related to the method of brewing since these compounds are largely retained in the paper filter in filtered coffee, but pass into the brew in Scandinavian boiled coffee, cafètiere (plunger pot), Greek and Turkish coffee.

Soluble coffee contains virtually none of these cholesterol-raising compounds. Moderate consumption of espresso (around 2-3 cups) also has negligible effects, as levels are lower than unfiltered coffee and serving sizes are smaller.

 

Nutrition Facts

One cup of brewed black coffee with no cream or sugar added (240g) provides 2.4 calories, 0.3g of protein, 0g of carbohydrates, and 0g of fat. Coffee is a source of potassium and magnesium. The following nutrition information is provided by the USDA.

Calories: 2.4

Fat: 0g

Sodium: 4.8mg

Carbohydrates: 0g

Fiber: 0g

Sugars: 0g

Protein: 0.3g

Potassium: 118mg

Magnesium: 7.2mg

 

Carbs

Plain black coffee with no added milk or sweeteners contains zero carbs.

 

 

 

Fats

Black coffee also contains no amount of fats, but adding any milk—or saturated fat, such as in bulletproof coffee—will change the fat makeup of a cup of coffee.

 

 

Protein

A 1-cup serving of black coffee contains a minimal amount of protein. Again, additions like milk or milk alternatives may boost the protein in a cup of coffee.

 

Vitamins and Minerals

Plain coffee contains a small amount of micronutrients, including vitamins and minerals. A single serving has 118mg potassium, 7.2mg magnesium, 7.1mg of phosphorus, 0.1mg of manganese, 4.7mcg of folate, 6.2mg of choline, and 4.8mg sodium.

Black coffee is nearly calorie-free, with a minimal amount of protein and no carbs or fat. Coffee contains a small amount of vitamins and minerals like potassium, magnesium, phosphorus, manganese, folate, and choline.

Health Benefits

Besides delivering a trace amount of potassium, coffee has no real nutritional value. However, it does offer some apparent health effects. These may be related to coffee's caffeine content.

Promotes Weight Loss

Caffeine has long been associated with reduced weight, with scientific studies it back it up. A 2019 meta-analysis and review examined the impact caffeine has on weight loss and found that caffeine intake can promote weight loss, and a decrease in body mass index (BMI) and body fat. An analysis of studies indicates, however, that a dose of 3mg/kg of caffeine before a workout (that's more than 2 cups of coffee for a person who weighs 150 pounds, or 68 kg) is needed to have any effect on increased fat loss during exercise. Further, this effect was seen most in people who had not previously exercised. So it's certainly not a universal benefit, nor is it a significant one.

Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age. 

Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.

 

Reduces Risk of Heart Failure

The American Heart Association published a systematic review in 2012 which showed that a moderate daily consumption of coffee—about 4 servings—had a positive effect on reducing risk of heart failure.

Could support brain health

Some research suggests that drinking coffee could help protect against Alzheimer’s disease, Parkinson’s disease, and cognitive decline.

 Reduces Risk of gallstones formation

 There are various proposed actions of caffeine or components in coffee that may prevent the formation of gallstones. The most common type of gallstone is made of cholesterol. Coffee may prevent cholesterol from forming into crystals in the gallbladder. It may stimulate contractions in the gallbladder and increase the flow of bile so that cholesterol does not collect.

Lowers Risk of Type 2 Diabetes

A study published in the American Journal of Clinical Nutrition determined that participants who consumed four or more cups of coffee per day saw a 30% reduction in risk of type 2 diabetes. The large study found daily coffee consumption can have a significant impact on the chronic condition; interestingly, decaffeinated and caffeinated coffee had similar effects.

 

Helps Prevent Liver Disease

A large cohort study, published in 2006, established the impact coffee can have on liver health, and found that caffeine helps protect the liver against cirrhosis. The protection also increases with intake volume, with four cups of coffee or more providing added help. More recent research, published in 2021, showed that coffee—even decaf—may help prevent chronic liver disease (which can lead to cirrhosis).

lower risk of depression

Several studies have found that coffee could be linked to a lower risk of depression and may even be linked to a lower risk of death by suicide.

Helps Fight Cancer

According to a 2017 review of studies published in the British Medical Journal, coffee consumption was associated more with health benefits than harm. Roasted coffee is a complex mixture of over 1,000 bioactive compounds, some of which have potential therapeutic antioxidant, anti-inflammatory, and anti-cancer effects.

Among their findings, the researchers determined that drinking three to four cups of coffee per day lowered the overall incidence of cancer by 18% (most specifically prostate cancer, endometrial cancer, melanoma, oral cancer, leukemia, non-melanoma skin cancer, and liver cancer).

May enhance athletic performance

Coffee is often used as an ergogenic aid by athletes looking to improve performance and increase energy levels .

An ergogenic aid is also called a performance enhancer.

One review of nine studies reported that drinking coffee before exercise improved people’s endurance and decreased their perceived exertion, compared with a control group .

Another study in 126 older adults found that drinking coffee was associated with improved physical performance and faster gait speed, even after the researchers adjusted for factors like age, belly fat, and physical activity levels .

Additionally, a large review reported that moderate caffeine consumption could slightly improve power output and time-trial completion time. However, results varied, so the researchers also noted that caffeine may affect people differently .

 

Adverse Effects

Despite these health benefits, coffee can exert negative effects on some people. For example, a 2017 study found that the risk of bone fracture increases significantly with every cup of coffee an older woman drinks. By comparison, the risk in older men appears to decrease. This undermines some of the early evidence suggesting that coffee was inherently beneficial to osteoporosis, a condition which affects women more than men.

There is also consistent evidence that coffee may increase the risk of fetal harm during pregnancy. Compared to pregnant people who do not drink coffee, those who consume caffeine are at an increased risk of pregnancy loss, preterm birth, or low birth weight.

Similarly, high coffee consumption was linked to an increased risk of gastroesophageal reflux disease (GERD). Dark-roasted, cold-brewed coffee appears to have the least effect.

Unfiltered coffee, meanwhile, was seen to increase total cholesterol levels as well as triglycerides and low-density lipoprotein (LDL) cholesterol. Using coffee filters may help decrease this risk.

Coffee contains caffeine, a powerful stimulant which can trigger adverse symptoms if overused. While some heavy coffee drinkers will experience fewer symptoms over time, most will suffer episodic or chronic bouts.

People who drink more than six cups of caffeinated coffee per day may be at an increased risk of:

Diarrhea

Insomnia

Headaches

Irregular heartbeat

Nausea and vomiting

Nervousness and anxiety

Ringing in the ears

Stomach upset

Storage and Food Safety

Keep your coffee fresh by storing it in an air-tight container at room temperature. Avoid placing your coffee—in either bean form or ground—in the refrigerator, as it will begin to take on the different smells in the space.

Is Coffee Better Than Tea For Nutritional Value?

Yes, coffee is better than tea for nutritional value. Coffee is higher in macronutrients including protein and in minerals such as calcium. 100 g of coffee contains 120 mg protein, 2 mg calcium, 49 mg potassium, 3 mg magnesium, 3 mg phosphorus, and 2 mg sodium. 100g of tea contains 0 mg protein, 0 mg calcium, 37 m potassium, 3 mg magnesium, 1mg phosphorus, and 3 mg sodium.

Coffee also has more vitamins than tea. 100 g coffee contains 0.1 mg vitamin B2, 0.2 mg vitamin B3, and 0.3 mg vitamin B5. 100g of tea contains 0 mg vitamin B2, 0 mg vitamin B3, and 0 mg vitamin B5.

Misconceptions about coffee

Coffee is good for our health but there are a few misconceptions that we have regarding drinking coffee. If a person drinks coffee after lunch, he or she will suffer from insomnia. The person will not be able to sleep. He will prefer staying awake at night.

People think that if they drink coffee they will come back to senses and become clear-headed after drinking alcohol. Well, nothing like that happens. As the person has consumed both alcohol and coffee they might put themselves into trouble.

It is said that drinking coffee is not safe for a pregnant woman. But if she drinks only one cup of coffee it is not harmful for her baby. Drinking coffee does not help a person to lose weight. People have a wrong belief that if they drink coffee they will be able to lose weight.

Well, nothing of that sort happens. Losing weight can only be done by changing their diet. Some believe that coffee leads them to dehydration.

This is not at all true. Instead coffee hydrates a person like the water. People believe that if a person is addicted to drinking coffee, it is a very dangerous issue. They will never be able to come out that addiction. But this is not a serious issue how people think. People can get out of the addiction of drinking coffee.