The Different Types of Coffee—From Healthiest to Least Healthy

America sure does love a good cup o’ joe. Daily coffee drinking is at a 20-year high, up a whopping 40 percent since 2004, according to the National Coffee Association’s 2024 report. But before you reach for any old blend, “several factors impact how healthy your coffee is,” says Amber Sommer, RDN, LD, dietitian with the Cleveland Clinic’s Center for Human Nutrition. 

And she’s not just talking about deciding between milk and cream. A cup of coffee’s nutrition depends on the bean variety, growing conditions, type of roast, grind size, brewing method, temperature, and duration of brewing—just to name a few. “Determining the best type of coffee will depend on an individual’s health goals,” she says. 

Is coffee healthy?

“​Coffee consumption has been associated with a long list of potential health benefits and may lower your risk for chronic diseases including type 2 diabetes, cardiovascular disease, and cancer,” Sommer says. “Antioxidants present in coffee can help decrease inflammation, support digestive health, and protect our bodies against oxidative stress.” 

The antioxidants in coffee refers to its compounds called flavonoids and polyphenols that can reduce oxidative stress—a key player in disease development.

Coffee also contains caffeine, which is known for its energy-boosting effects. According to Sommers, it may also support weight loss, improve cognitive performance, lower depression and protect against neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease. 

Of course, there are concerns about drinking too much coffee, too, says Jessica Gold, RD, CDN, CNSC, a Clinical Nutritionist at NewYork-Presbyterian/Weill Cornell Medical Center. “A lot of caffeine may cause increased heart rate, blood pressure, anxiety, and difficulty falling asleep.” Plus, caffeine can affect people differently, so everyone should be mindful of how they are feeling physically and emotionally when drinking coffee, she adds.

So, how much coffee is too much? Gold points to studies that show that drinking two to five cups of coffee a day is linked to a lower risk of type 2 diabetes, heart disease, depression, and certain types of cancers. “It is thought that the antioxidants in coffee play a large role in coffee’s beneficial properties.” Adds Sommer: “Generally, it’s safe to consume up to 400 mg of caffeine daily.” 

It’s also worth noting that it’s common practice to use pesticides in conventional, large-scale farming of coffee plants. “Organic farming prohibits the use of pesticides, so choosing a certified organic coffee is one way to reduce your exposure to synthetic chemicals and toxins in your coffee,” Sommer says. “Look for the USDA ‘100% Certified Organic’ seal on the label to ensure it is, in fact, pesticide-free.” 

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The best coffee for weight loss: Black coffee 

Milk and creamer reduce coffee’s health benefits for a couple of reasons. For starters, both dairy and plant-based creamers add unnecessary calories.

But there’s another strike against milk: Recent research in Critical Reviews in Food Science and Nutrition indicates that milk reduces the amount of polyphenols from coffee that the body takes in. In other words, your creamer might hinder your body’s ability to absorb coffee’s heart-healthy antioxidants.

Overdoing coffee sweeteners can have negative health effects since sugar is notorious for wreaking havoc on the body.

You can use zero-calorie sweeteners like monk fruit or stevia instead, but the benefits and risks of low- and no-calorie sweeteners may depend on the type. 

The best coffee for brain health: Pour-over with Robusta beans

Research from the journal Aging points to how coffee’s antioxidants and caffeine content are associated with healthful aging—particularly concerning cognitive health. 

Gold explains how factors like your choice of bean and brewing method impact a cup’s nutritional content and how to create a brain-boosting blend. “Brewing methods with higher levels of extraction will result in higher levels of caffeine and antioxidants in the coffee,” she explains.

Turkish coffee—a style brewed in a small pot called a cezve—offers the highest level of extraction, but this method also produces higher levels of a natural compound called diterpenes. “While these “coffee oils” do have some anti-inflammatory and protective properties, they also have the potential to raise LDL (bad) cholesterol, triglycerides, and liver enzymes,” Gold says. That’s why the next best high-extraction method—pour-over—is a bit healthier. (Aeropress brewing is high-extraction as well.) 

Different types of beans contain different amounts of antioxidants, too—and “A study published in Food Research International Journal showed that Robusta beans show a larger antioxidant activity than Arabica beans due to the effect on antioxidant activity from the caffeine content,” Gold says. 

Best anti-inflammatory coffee: Dark-roast Arabica with turmeric

While side-by-side, Robusta beans have a greater antioxidant content than Arabica beans, the roasting method plays a large role. “If you prefer lighter roasts, go with Robusta coffee beans, which may have as much as double the antioxidant content as light-medium roasted Arabica beans,” Sommer says. “However, for dark roasts, Arabica shows higher antioxidant levels.” 

Keeping the antioxidant level in your coffee high can have anti-inflammatory benefits throughout the body—but additives like turmeric, cinnamon and cacao not only add some fun flavor but boost your coffee’s antioxidant and anti-inflammatory benefits, Sommers explains. 

Best coffee for athletes: Blonde Robusta with protein powder

A review of studies published in the Journal of the International Society of Sports Nutrition shows that caffeine can support improved athletic performance—and blonde (light roast) Robusta may be the magic mix to give you the biggest kick, according to Vicki Shanta Retelny, RDN, LDN, dietitian and host of the “Nourishing Notes” podcast. 

Shanta Retelny says blonde roasts contain more caffeine than dark roasts, and Robusta beans offer more caffeine per bean than Arabica.

Sommer advises that you can also boost your coffee’s nutritional content even more with your favorite protein powder. “Whisk in some protein powder to give it creaminess and help meet your daily protein needs.”

Best coffee for a sensitive stomach: Cold brew

Caffeine can irritate your stomach and worsen conditions like irritable bowel syndrome (IBS). Remember: Brewing methods have different levels of extraction, which influence your cup of coffee’s caffeine content—and cold brew has the least extraction, according to Gold. “Higher-temperature brewing methods will also lead to higher levels of caffeine.” 

Moreover, research published in Scientific Reports shows that cold brew coffee has a lower concentration of acidic compounds, and this lower acidity can be gentler on the stomach. Because the brew is less acidic, the coffee itself usually doesn’t taste as bitter. So, if you like a smooth, sweeter coffee but want to avoid adding extra sugar or artificial sweeteners (which are tough on your stomach, too), cold brew is the way to go. 

Worst coffee for heart health: French press 

A 2020 study published in the journal Foods reported that the brewing method influences coffee’s mineral content, antioxidant levels and caffeine content.

Researchers found that brewing coffee with an Aeropress retains more antioxidants and significantly more essential nutrients, such as magnesium, manganese, chromium, cobalt and potassium. Coffee brewed with a French press had the lowest levels of nutrients across the board. 

The Aeropress filter is another important aspect of the brewing method. As with drip coffee, the filter protects the brewed coffee from substances that may harm your health, such as the diterpenes Gold referenced above. 

Adds Shanta Retelny: “Using filtered coffee can decrease the number of diterpenes in the coffee, which is a good thing, as overconsuming diterpenes have been found to potentially elevate ‘bad’ LDL cholesterol in heavy coffee drinkers.” 

As for the best coffee beans for heart health? Research says to reach for light- and medium-roast Arabica beans because they retain more heart-healthy antioxidants.

Worst coffee for anxiety: Blonde Robusta

“As with many foods and drinks, the ‘healthiest’ option usually depends on what works best for the individual person,” Gold says. That’s why the blend that’s ideal to give athletes that extra caffeine boost could spell trouble for someone managing stress or anxiety. 

Here’s why: “Caffeine stimulates your stress response, so if you suffer from anxiety or insomnia, caffeine-containing drinks will make you worse,” says Hélène Bertrand, MD, CM, a Vancouver-based physician and scientific researcher. (Here are the hidden sources of caffeine you should avoid.)

So, while blonde Robusta will likely give you the biggest buzz, Shanta Retelny points to Arabica dark roast as the healthiest coffee for people who want to limit caffeine without drinking decaf. 

Best coffee for pregnancy: Matcha

The American College of Obstetricians and Gynecologists (ACOG) says it’s safe for pregnant women to consume up to 200 milligrams (mg) of caffeine daily. Instant coffee tends to have the lowest amount of caffeine per 8-ounce cup at 76mg—while, on average, brewed coffee nets you about 137mg per cup, according to the ACOG. You could aim for blends known to have the lowest caffeine content, such as Arabica dark roast, but remember that things like chocolate or some sodas also contain caffeine that adds to your daily total. 

But some women find that they can’t tolerate coffee as well when they’re pregnant—it can cause stomach discomfort (or more frequent trips to the bathroom), worsen heartburn, or trigger headaches, for instance. Swapping matcha for your coffee may help reduce the risk of these symptoms, and with about 70mg of caffeine per cup, it helps you get your caffeine fix without worrying about going overboard. 

Best coffee for kidney conditions: Filtered, unsweetened, unflavored

2024 research published in Nutrition, Metabolism and Cardiovascular Diseases suggests that coffee may actually have a protective effect on the kidneys. The study found that coffee drinkers experienced a slower decline in kidney function over time and had a lower risk of chronic kidney disease—a link that was especially strong in those with diabetes. Additional research has shown that coffee consumption is associated with a significant decrease in chronic kidney disease-related complications or death. The 2024 research points to filtered, unsweetened coffee as the safest for kidneys (which means that you’ll want to skip artificially flavored coffees and syrups, which include sugar and possibly other additives that can be tough on the kidneys). 

Best coffee for heart arrhythmia: Unsweetened, caffeinated, black

New guidelines from the American College of Cardiology and the American Heart Association (AHA) concluded that for people with irregular heartbeats—AKA atrial fibrillation (AFib)—caffeine isn’t a problem. The report says that moderate amounts of coffee are not associated with any heightened risk of AFib incidents. 

The authors note that most heart health-related studies focus on caffeinated black coffee, so that’s the going recommendation for people with heart arrhythmias. However, skip the sugar, flavored syrups, whipped cream, and other sweet additions. 2024 research from the AHA confirms that sweetened drinks are linked to AFib risk. 

Note that this pro-coffee guidance does not apply to all heart conditions or high blood pressure—so if you’re unsure, talk to your doctor about whether coffee consumption is safe for you.

What is the healthiest thing to put in your coffee?

The healthiest cup of coffee is the simplest cup of coffee, explains Gold. “The best way to keep coffee as a healthy part of the diet is to keep it simple! Avoid adding large amounts of sugar or sugar-containing creamers or flavors to your coffee.” 

There is no research-backed conclusion as to which exact type of coffee is the healthiest. However, it’s possible to narrow down your options by eliminating sweetened lattes, very dark roasts (low antioxidant content), very light roasts (high caffeine content), and unfiltered coffee. Still, we know that the healthiest coffee-making method tends to be filtered brewing styles. 

Ultimately, an unsweetened cup of medium-roast, filtered black coffee is a safe bet for netting the antioxidant health benefits while keeping caffeine and excess calories in check. “If you’re looking to buy coffee that has been grown without the use of pesticides, herbicides, or other synthetic treatments, you can look for beans labeled organic with the USDA Organic seal,” Gold adds. 

The worst coffee for your health

Our health experts agree that adding loads of sweeteners to your coffee or overindulging in caffeinated beverages is bad for your health.

Still, no single Java is objectively the worst for your health. Benefits and risks depend on moderation.

A Starbucks grande (medium) white chocolate mocha clocks in at 430 calories, 16 grams of fat, and 54 grams of carbohydrates. The amount of sugar and fat is concerning.

On the other end of the spectrum, drinking a full carafe of blonde roast coffee brewed in a French press will give you more caffeine and diterpenes than you really need, downsides even if you don’t add cream or sugar.

Still, it’s important to enjoy your cup of coffee—whether it’s sweetened, dark roast, or any type that gives you pleasure.

“It’s the total diet that counts,” says Shanta Retelny, “not one food or beverage.”

What is a healthier option to coffee? 

Gold explains that there are many alternatives to coffee. “If you’re looking for the caffeine and antioxidants without the coffee taste, green tea and matcha are great,” she says. “You can also find mixtures that include chicory root or powdered mushrooms that can have similar flavor profiles to coffee without the caffeine.” 

Sommer suggests that beverages like lemon water, tea, or kombucha also provide your body with additional vitamins and minerals, antioxidants, and even probiotics to support overall health. 

Tips to make your coffee habit healthier

If you love waking up to a whole-milk mocha latte, that’s fine—any food or beverage is OK in moderation. You can consider switching to skim milk, drinking black coffee on weekdays, cutting back on caffeine, or switching between blonde and dark roast.

Here are some other ways to make your coffee habit healthier:

• Limit your intake. Shanta Retelny suggests no more than four or five cups, as per the Food and Drug Administration (FDA)—but keep in mind that this is the upper limit. Dr. Bertrand says to decrease your consumption slowly to avoid morning headaches.
• Avoid sweeteners. Shanta Retelny cautions that both sugar and artificial sweeteners can detract from coffee’s health benefits.
• Drink water, too. Coffee contains a lot of water, so it can be hydrating, says Shanta Retelny. But she adds that it’s best to balance your water intake with coffee to get the most hydrating benefits throughout your day. Consider drinking a glass of water between mugs of your morning joe.
• Use spices for flavor. Swap caramel syrup for a dash of cinnamon instead. “Spicing up your coffee with turmeric, cinnamon, nutmeg, or unsweetened cocoa powder can add antioxidant and anti-inflammatory benefits,” says Shanta Retelny. Plus, they can help you wean off the sugar.

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