Coffee creamer is one of the most heavily processed foods you’ll find in a grocery store, and diets high in ultra-processed foods are associated with health problems. If you want to keep your morning brew healthy, choose a plant-based creamer with few additives. It’s best to limit saturated fat and added sugars in your diet, too. But choosing the right creamer isn’t easy when so many options are on the market. So, as a registered dietitian, I dissected dozens of coffee creamer labels to determine the healthiest picks for your cup of joe.

Unless marked “low-fat” or “non-dairy” on the label, most plant-based creamers contain some mix of milk or a non-dairy alternative, gums to thicken and mimic dairy’s creamy texture, oils, sweeteners and preservatives. Almost all have some level of saturated fat, and some also contain high levels of added sugars. It’s important to note that most calorie counts are for a tablespoon, which may not be how much you stir into your mug. If you use more than a tablespoon, you’ll be adding extra calories and possibly unnecessary amounts of saturated fat and added sugars to your day.

The best non-dairy creamers include a few ingredients that make them more like their dairy counterparts, especially the liquid creamers from Trader Joe’s and Natural Bliss. However, these have more saturated fat (about 2 grams per two-tablespoon serving) than the full-fat dairy versions, and a few less-healthy additives, including partially hydrogenated vegetable oil and corn syrup solids. (You can find non-dairy products made with organic soybeans that don’t contain these unhealthy ingredients, though they are more difficult to find.)

If you’re looking for a plant-based creamer without any added sugars, try Califia, Elmhurst and Sown brands. They all offer a wide choice of unsweetened oat and almond varieties, as well as an array of flavor choices. Their unsweetened offerings also earn our Best Bites designation, as do the unsweetened dairy-free options from Silk, Whole Foods 365 and Nut Pods. Alternatively, you can try a barista milk like Oatly’s Barista Edition Oatmilk or a full-fat soy option from Trader Joe’s. Both are a bit lower in calories than most sweetened dairy creamers and have 1 gram or less of added sugar per two-tablespoon serving.

If you want a dairy-based creamer, go with whole milk, which has fewer saturated fats than half and half and is a Best Bites selection. But avoid the flavored varieties, which can pack in up to 3 grams of sugar per tablespoon.