Coffee itself has almost no kilojoules. A shot of espresso contains about 8 kJ (2 Calories). Everything else in the cup, milk, sugar, syrups, cream and chocolate: is where the energy comes from. That’s why two coffees that look similar can differ by more than 700 kJ.
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Kilojoules By Coffee And Milk Type
| Coffee (regular size) | Full-cream | Skim | Oat | Soy | Almond (unsweetened) |
|---|---|---|---|---|---|
| Espresso / short black | 8 kJ | 8 kJ | 8 kJ | 8 kJ | 8 kJ |
| Long black / Americano | 8 kJ | 8 kJ | 8 kJ | 8 kJ | 8 kJ |
| Macchiato (~30 ml milk) | 89 kJ | 52 kJ | 84 kJ | 65 kJ | 27 kJ |
| Piccolo (~90 ml milk) | 249 kJ | 140 kJ | 234 kJ | 178 kJ | 65 kJ |
| Cappuccino (~185 ml milk) | 504 kJ | 279 kJ | 473 kJ | 357 kJ | 124 kJ |
| Flat white (~230 ml milk) | 628 kJ | 345 kJ | 586 kJ | 441 kJ | 153 kJ |
| Latte (~290 ml milk) | 795 kJ | 433 kJ | 736 kJ | 554 kJ | 190 kJ |
Extras That Add Kilojoules
| Extra | Kilojoules | Calories |
|---|---|---|
| 1 teaspoon sugar (4 g) | 67 kJ | 16 kcal |
| 1 pump flavoured syrup | ~84 kJ | ~20 kcal |
| Chocolate powder dusting | ~20 kJ | ~5 kcal |
| Whipped cream topping | ~300-420 kJ | ~70-100 kcal |
| Extra shot of espresso | 8 kJ | 2 kcal |
A regular latte with full-cream milk, two sugars and a pump of vanilla syrup comes to about 1,000 kJ: more than a slice of bread and an egg combined.
Other Café Drinks
| Drink | Approx. kilojoules | Approx. Calories |
|---|---|---|
| Mocha, regular (full-cream) | ~930 kJ | ~220 kcal |
| Hot chocolate, regular (full-cream) | ~840 kJ | ~200 kcal |
| Chai latte, regular (full-cream) | ~920 kJ | ~220 kcal |
| Iced coffee with ice cream and cream | 1,200-1,700 kJ | 290-400 kcal |
| Frappé-style blended coffee, large | 1,500-2,100 kJ | 360-500 kcal |
Does The Size Matter?
Absolutely. Café “regular” cups range from about 220 ml to 350 ml, and “large” cups can be 450 ml or more. Going from a small to a large latte can double the milk, and so roughly double the kilojoules.
How Much Does Coffee Add To Your Day?
If you have two regular full-cream flat whites a day, that’s about 1,256 kJ, around 14% of an 8,700 kJ day, or roughly the energy in a sandwich. Switching both to skim saves about 560 kJ a day, which is nearly 4,000 kJ over a week.
This doesn’t mean you should give up your favourite coffee. Milk provides protein, calcium and other nutrients. It just helps to know where the kilojoules are.
Easy Ways To Lower Coffee Kilojoules
- Choose a smaller cup: the easiest win.
- Try skim, lite or unsweetened plant milk.
- Go for a piccolo or macchiato instead of a latte.
- Cut sugar gradually: half a teaspoon less each week.
- Skip syrups and cream, or save them for a treat.
FAQ
How many kJ in a flat white?
A regular flat white with full-cream milk has about 628 kJ (150 Calories). With skim milk it’s about 345 kJ.
How many kJ in a latte?
A regular latte with full-cream milk has about 795 kJ (190 Calories). Large lattes can be 1,000 kJ or more.
How many kJ in a cappuccino?
A regular cappuccino with full-cream milk has about 500 kJ (around 120 Calories), a little less than a flat white because the foam contains more air.
How many kJ in a black coffee?
Almost none, about 8 kJ (2 Calories) for an espresso or long black.
Which milk has the fewest kilojoules?
Unsweetened almond milk is usually lowest, followed by skim milk. Barista oat milk is close to full-cream.