Warning: Graphic content. Fat & calories in your favorite cup of Joe.

Published: September 29, 2016 | Updated: September 28, 2022

Coffee has gotten deliciously complicated — lattes, frappés, cappuccinos, mochas, double shots, iced, hot, frozen, the list goes on.

Can I just get a plain cup of coffee?

“Actually if you’re drinking just a plain cup of coffee, you’re doing great,” said Maji Koetter-Ali, registered dietitian with Norton Weight Management Services. “The coffee isn’t the problem, it’s all the creamers, flavors, toppings and sugar we add to it that are turning a morning pick-me-up into the equivalent of a meal.”

Here’s what you’re drinking in a few of our nation’s favorite coffee treats:

*Health.gov dietary guidelines recommend no more than 12 teaspoons of sugar a

Here’s the good news!
Four ways you can make a healthier coffee treat:

• Order your favorite drink with fat-free milk and sugar-free flavoring. This instantly reduces both the fat and calories, but still satisfies the desire for more than just a plain cup of coffee. Coffee shops, including Starbucks, have a variety of sugar-free flavors not always listed on the menu — just ask.
• Skip the cream or whipped topping. That eliminates a large portion of the fat content. If you’ve never tried “no whip” in a flavored drink, you’ll be surprised how much you won’t miss it. We promise.
• If you must indulge, order the smallest size. Remember: Everything in moderation.
• Make your own drink at home so you can control the contents. With the variety of fat-free and sugar-free flavored creamers available in grocery stores, there’s no reason why you can’t make your own healthier beverage at home. And use sweetener alternatives such as Stevia. Plus, think of all the money you’ll save!

“One thing I do when making my favorite fall version of a pumpkin spice latte is to put pumpkin pie spices into the coffee grounds before I brew the coffee. The flavors are then infused into my coffee. Add a little skim milk and its ready,” Koetter-Ali said.

WHAS 11 interviewed Koetter-Ali on this topic. Watch the story.