Instant coffee offers a quick and delicious solution for those without access to traditional cafes or home brewing machines; but does it contain harmful elements?

Dependent upon your brand, type of coffee beans, processing methods and any additives present, brewed coffee usually offers higher levels of antioxidants and nutrients such as potassium and magnesium than instant. But it is important to keep in mind that differences are minimal between instant and brewed.

Instant coffee contains many health-promoting compounds beyond caffeine, such as diterpenes, trigonelline and kahweol (part of the cafestol family) found in roasted coffee beans that may improve blood flow, prevent inflammation, reduce cancer risk and lower your cholesterol. Melanoidins may even feed good bacteria in your gut for prebiotic benefits; however a recent genetic study demonstrated that drinking more than four cups per day increases your risk for dry age-related macular degeneration by inducing oxidative stress which increases oxalates which increase kidney stones formation as well as irritating inflammation such as IBS.

Instant coffee made from high-quality beans with minimal added sugars and fats can be hard to find, making preparing your own instant coffee an invaluable way of controlling calories and caffeine consumption. By altering how many teaspoons of powder or granules are added per cup as well as how much hot water is poured over it, you can adjust both caloric intake and caffeine content of each cup individually based on how many hot cups are filled in one sitting. Be aware that adding milk, sugar or other ingredients will alter its nutritional profile while increasing caloric consumption as well.

An average 6-ounce serving of instant black coffee typically has about 7 calories; this number may increase if mixed with sweeteners, increasing both its sodium and saturated fat contents as well. If you want to cut back on calories while also limiting added sugars, plain instant coffee might be best. Add your own milk, sweeteners and flavorings to instant coffee for an enhanced experience without extra calories. However, be mindful that too much caffeine consumption may lead to anxiety and upset in your stomach. If you are concerned about the health effects of drinking tea daily, consult with a physician or dietitian as to how many cups can safely be consumed each day. Limit your daily caffeine consumption to under 400 milligrams and try to spread out its consumption throughout the day rather than all at once. Vandana Sheth, RDN, CDCES, FAND is a registered dietitian nutritionist operating a nutritional consulting business in Los Angeles and an affiliate member of the Academy of Nutrition and Dietetics. Specializing in plant-based and diabetes nutrition she received her bachelor’s degree from UCLA’s Dietetics & Public Health program as well as working towards her masters degree in Nutrition Science – her favorite drink being coffee!