In this brief blog, we will answer the query,”Does coffee have carbs?’ We will look at the nutritional profile of coffee. We will talk about some ways to make your coffee low-carb friendly. We will also discuss if coffee can kick you out of ketosis.
Does coffee have carbs?
No, coffee does not have any carbs. Plain black coffee and also espresso do not have any carbohydrates. A 335 ml serving size of black coffee contains carbs below a gram and a 30 ml shot of espresso has about half a gram of carbs.
When you take a typical cup of coffee with milk and sugar, the sugar will be the key source of the carbs. This is because sugar is a simple carbohydrate and that is why its usually listed under the carbs section of labels in foods.
If you are strict on carbs and would like to know how much you intake then the rule of the thumb is one teaspoon of sugar contains about 4 g of carbs and you can use this to gauge the amount of carbs you intake when taking sugar.
What is the nutritional profile of coffee?
The nutritional value contained in coffee varies on factors such as the cup size and the type of coffee brewed. A standard cup of coffee is equivalent to 6 oz and it can typically provide the below nutrients:
- Calories: 2
- Fat: 0 mg
- Protein: 200 mg
- Calcium: 3.6 mg
- Potassium: 87.2mg
- Magnesium: 5.3 mg
- Sodium: 3.6 mg
On the other hand, a cup of espresso which is at most times a one oz serving can typically provide the below nutrients:
- Calories: 3
- Fat: 100 mg
- Protein: 0 mg
- Calcium: 0.6 mg
- Potassium: 34 mg
- Magnesium: 23.7 mg
- Sodium: 4.1 mg
How do I make my coffee low-carb friendly?
If you happen to be following a low-carb diet you might be looking at ways in which you can make your coffee have low amounts of carbs.
A lot of low-carb diets usually recommend that you limit your intake to less than 130 grams in a day based on a 2,000 calories diet. Some of the ways you can do this are as below:
Downsize on the milk or coffee
One sure way you can have a low-carb coffee is by ordering one with less amount of milk in it or by taking a smaller cup size of coffee.
Do away with the carb-rich extras
You can also order your coffee minus the flavored syrups or the whipped cream.
Go with sugar-free
Ensure that you go for flavored drinks with sugar-free syrups because they have fewer carbohydrates than the regular syrups.
When at the coffee shop ensure that you add the milk to your black coffee yourself so that you get to control how much you put in.
Try non-dairy alternatives
Opt for non-dairy such as unsweetened, non-dairy milk to your coffee. Some good options of non-dairy milks are almond, soy, cashew, coconut and hemp. The non-dairy milks usually have far much less carbs as compared to the dairy milk.
Can drinking coffee take me out of ketosis?
As previously mentioned, black coffee hardly has any carbs in it and therefore it does not pose any impact on a keto diet. However, the amount of milk added to your coffee while at the coffee shop in types such as cappuccinos, lattes and flat whites that can raise your blood sugars and get you out of ketosis.
Dairy milk contains about 12 grams of carbohydrates in a cup (244 grams) so you need to reconsider when you order that large milky coffee that can contain as much as two or three cups and even more.
In this brief blog, we have answered the query,”Does coffee have carbs?’ We have looked at the nutritional profile of coffee. We have talked about some ways to make your coffee low-carb friendly. We have also discussed if coffee can kick you out of ketosis.