Is Coffee Creamer Bad for You?

Do you start your morning with a splash of liquid coffee creamer? Morning after morning, you may be wondering whether it’s a healthy way to begin the day. Here’s what you need to know.

It’s hard to deny – the stuff tastes good. Sweet? Yes! Creamy? For sure! The wide variety of flavors (including seasonal favorites like pumpkin spice, eggnog and peppermint mocha) makes these easy-to-pour bottles a staple in many fridges.

People with dietary restrictions also have reasons to smile. Despite their name, most liquid creamers are lactose-free; they’re also gluten-free. The steep rise in milk alternatives has also spawned a wide selection of coffee creamers made from almond, coconut and oat milk that rival the creaminess of traditional varieties. No matter which you choose, the calorie, fat and sugar content of coffee creamers are very similar with one tablespoon typically containing 35 calories, 1.5 grams of fat and five grams of added sugar (which is equivalent to just over one teaspoon).

Contrary to popular belief, “creamers” actually contain no cream (more on this below). On the plus side, some brands are now offering products that contain a blend of milk, cream, sugar and flavorings that contains a similar amount of fat and calories as the traditional versions. Brands like Chobani and Organic Valley make flavored creamers with simple ingredient lists.

Naturally, you may be wondering: If there’s no dairy in a typical coffee creamer, then what are they actually made of? Creamers tend to be nothing but concoctions of water, oil, sugar and thickeners. While many versions used to be made with hydrogenated oils (a.k.a. trans fats), they have been reformulated since these types of artificially made fats are no longer allowable as food additives. While the removal of trans fats is for the best, the ingredient lists on many brands of creamers have not improved much; they’ve just been replaced with other flavorless oils, usually soybean oil.

Coffee creamers come in fat-free and sugar-free varieties as well. They’re made from the same mixture of water, oils and thickeners in slightly varied portions, plus additional artificial sweeteners. These typically equate to 10 calories less per serving.

Bottom Line: If you still want sweet creaminess in your coffee, opt for the real deal. Measure and add portions of cream and sugar, or seek out a creamer made with sweetened milk and cream or your milk alternative of choice.