Is Coffee Mate Bad For You? Is It Worth Trying?

Are you a fan of coffee but looking for a dairy-free alternative to creamer? Enter Coffee Mate, a popular creamer that many people turn to as a substitute for milk or cream. 

But with all the additives and ingredients listed on the label, you may be wondering: is Coffee Mate bad for you? 

In this article, we will dive deep into the ingredients of Coffee Mate, explore its potential health benefits and drawbacks, and provide insights from medical experts to help you make an informed decision about incorporating it into your diet.

What is Coffee Mate?

Coffee Mate is a popular brand of non-dairy creamer that is often used as a substitute for traditional milk or cream in coffee or tea.

It is made from a combination of water, sugar, and vegetable oil, along with other ingredients to add flavor and texture. Coffee Mate comes in a variety of flavors and is widely available in grocery stores and online.

Nutrition Facts of Coffee Mate

Coffee Mate is a non-dairy creamer that is often used as a substitute for milk or cream in coffee or tea. The nutritional facts of Coffee Mate can vary depending on the flavor and type, but here are the nutritional facts for the original flavor:

  • Serving size: 1 tbsp (15mL)
  • Calories: 30
  • Total fat: 1.5g
  • Sodium: 5mg
  • Total carbohydrate: 4g
  • Sugars: 4g
  • Protein: 0g

Here are the ingredients in the original flavor of Coffee Mate:

  • Water
  • Corn Syrup Solids
  • Partially Hydrogenated Soybean and/or Cottonseed Oil
  • Less than 2% of Sodium Caseinate (a milk derivative)
  • Mono- and Diglycerides
  • Dipotassium Phosphate
  • Natural and Artificial Flavors
  • Sodium Stearoyl Lactylate
  • Carrageenan

Corn syrup solids are added to Coffee Mate to provide sweetness, while partially hydrogenated soybean and/or cottonseed oil is used as a source of fat.

Sodium caseinate is a milk derivative that is used to provide a creamy texture, while mono- and diglycerides are emulsifiers that help to blend the ingredients together.

Dipotassium phosphate is a buffering agent that helps to control the acidity of the creamer, while natural and artificial flavors are added to provide taste. Sodium stearoyl lactylate is an emulsifier that helps to improve texture, while carrageenan is a thickener and stabilizer.

Pros and Cons


  1. Convenience: Coffee Mate is a quick and easy way to add flavor and creaminess to your coffee.
  2. Variety: Coffee Mate comes in a variety of flavors, allowing you to customize your coffee to your liking.
  3. Non-dairy options: Coffee Mate offers non-dairy options for those who are lactose intolerant or following a vegan diet.
  4. Shelf-stable: Coffee Mate can be stored at room temperature, making it convenient for travel or for those who don’t have access to a refrigerator.


  1. High in calories and sugar: Coffee Mate is high in calories and sugar, which can contribute to weight gain and other health problems if consumed in excess.
  2. Artificial ingredients: Coffee Mate contains artificial ingredients such as hydrogenated oils and artificial flavors, which may not be healthy for long-term consumption.
  3. Processed: Coffee Mate is a highly processed food, which can lead to a loss of nutrients and a higher risk of certain health problems.
  4. Allergies: Some people may be allergic to ingredients in Coffee Mate, such as soy, which can cause adverse reactions.
  5. Environmental impact: The production and packaging of Coffee Mate can have a negative impact on the environment, as it may contribute to plastic waste and pollution.

Overall, while Coffee Mate can add flavor and convenience to your coffee, it should be consumed in moderation due to its high calorie and sugar content and artificial ingredients.

Health Benefits of Coffee Mate

Coffee Mate is a popular creamer used in coffee as a substitute for milk or cream. While it is widely consumed, there is a debate about whether or not it is healthy. Below are some potential health benefits of using Coffee Mate:

  1. Convenience: One of the primary benefits of using Coffee Mate is convenience. Many people find it easier to use Coffee Mate as opposed to traditional milk or cream because it does not require refrigeration and has a long shelf life.
  2. Low calorie: Compared to heavy cream, Coffee Mate is relatively low in calories. A one-tablespoon serving of Coffee Mate contains approximately 30 calories, while one tablespoon of heavy cream contains around 50 calories.
  3. Lactose-free: Coffee Mate is a good option for people who are lactose intolerant or have a dairy allergy, as it is made with a non-dairy base.
  4. Vegan-friendly: Similarly, Coffee Mate is also a vegan-friendly option for those who follow a plant-based diet.

It is important to note that many Coffee Mate products contain added sugar and other artificial ingredients, which can have negative health effects. It is recommended to use Coffee Mate in moderation and opt for unsweetened versions when possible.

What Do Medical Experts Say About Coffee Mate?

There is limited research on the specific health effects of Coffee Mate. However, some medical experts have commented on the potential negative health impacts of certain ingredients in Coffee Mate.

According to Dr. David Friedman, a wellness expert and author, “The main concern with Coffee Mate is the use of trans fats or hydrogenated oils, which can raise bad cholesterol and lower good cholesterol levels, leading to an increased risk of heart disease.”

Similarly, Dr. Arefa Cassoobhoy, a practicing physician and medical editor for WebMD, notes that “Coffee Mate contains hydrogenated vegetable oil, which means it contains trans fats. Trans fats are a type of fat that can increase unhealthy cholesterol levels, especially the ‘bad’ LDL cholesterol, and lower healthy HDL cholesterol levels.”

Scientific Studies on Coffee Mate

  1. A study published in the European Journal of Clinical Nutrition found that coffee creamers, including non-dairy creamers like Coffee Mate, contain high levels of trans fats that can increase the risk of heart disease.
  2. Another study published in the Journal of Agricultural and Food Chemistry found that Coffee Mate creamers contain a compound called diacetyl, which is known to cause respiratory problems and lung damage when inhaled in large amounts.
  3. A study published in the Journal of Multidisciplinary Healthcare found that the consumption of coffee creamers, including Coffee Mate, is associated with higher levels of LDL cholesterol, also known as “bad” cholesterol.

It is important to note that some of these studies may have limitations, and more research is needed to fully understand the potential health effects of consuming Coffee Mate.

What do Health experts say about Coffee Mate?

There is limited information on what health experts specifically say about Coffee Mate, but some nutritionists and dietitians caution against consuming it regularly due to its high sugar and chemical content. 

For example, registered dietitian and nutritionist Bonnie Taub-Dix says, “I always tell people that it’s a good idea to know what you’re putting in your coffee or tea, and for most people, a splash of real milk or a dairy-free alternative and a sprinkle of cinnamon or nutmeg will do the trick without the chemicals and added sugars found in flavored creamers.”

Another registered dietitian and nutritionist, Lauren Minchen, warns that “coffee creamers in general can have added preservatives and chemicals, and the added sugar in these products can lead to health concerns such as obesity, inflammation, and diabetes.”

Who Should Avoid Coffee Mate?

Coffee Mate is a highly processed product that contains several synthetic additives and artificial flavors. Therefore, people who are sensitive to such chemicals or who have certain health conditions should avoid it. Some individuals who should avoid Coffee Mate include:

  1. People with lactose intolerance or milk allergies: Coffee Mate contains a milk derivative called sodium caseinate, which can cause allergic reactions in people with milk allergies or lactose intolerance.
  2. People with diabetes: Coffee Mate contains added sugars, which can cause blood sugar spikes and lead to insulin resistance and type 2 diabetes.
  3. People with cardiovascular disease: Coffee Mate contains trans fats, which can increase bad cholesterol (LDL) and decrease good cholesterol (HDL), leading to cardiovascular disease.
  4. People with digestive issues: Coffee Mate contains carrageenan, a food additive that can cause digestive issues like inflammation, bloating, and irritable bowel syndrome (IBS).

Studies have shown that regular consumption of trans fats, added sugars, and carrageenan can have negative effects on health. Therefore, people who are susceptible to these health issues should avoid consuming Coffee Mate.

Alternatives to Coffee Mate

Here are three alternatives to Coffee Mate:

  1. Almond Milk: Almond milk is a dairy-free and low-calorie alternative to Coffee Mate. It provides a creamy texture to coffee and contains several nutrients such as vitamin E, magnesium, and potassium.
  2. Coconut Cream: Coconut cream is a non-dairy and vegan alternative to Coffee Mate. It is rich and creamy and provides a sweet flavor to coffee. Coconut cream also contains medium-chain triglycerides, which have been linked to weight loss and improved brain function.
  3. Oat Milk: Oat milk is another non-dairy alternative to Coffee Mate that provides a creamy texture to coffee. It is low in calories and contains several nutrients such as fiber, iron, and vitamin D. Oat milk has also been shown to lower cholesterol levels and improve heart health.


Is Coffee Mate gluten-free?

Some Coffee Mate flavors may contain gluten, such as those with added flavors like hazelnut or chocolate. However, Coffee Mate does offer gluten-free options like their natural bliss Almond Milk and Coconut Milk creamers.

Is Coffee Mate vegan?

Coffee Mate contains dairy-derived ingredients, which makes it not suitable for a vegan diet. However, Coffee Mate does offer vegan-friendly options like their natural bliss Almond Milk and Coconut Milk creamers.

Does Coffee Mate contain lactose?

Coffee Mate contains lactose as it is derived from milk. Therefore, it is not recommended for those with lactose intolerance or milk allergies. However, Coffee Mate does offer lactose-free options like their natural bliss Almond Milk and Coconut Milk creamers.

Is Coffee Mate non-dairy?

Coffee Mate contains some non-dairy options like their natural bliss Almond Milk and Coconut Milk creamers. However, most Coffee Mate flavors are derived from milk and contain dairy.

Is Coffee Mate keto-friendly?

Coffee Mate flavors typically contain sugar and are not keto-friendly. However, Coffee Mate does offer a sugar-free, keto-friendly option called Natural Bliss Creamer made with almond milk or coconut milk.

Conclusion: Is Coffee Mate bad for you?

After researching the various aspects of Coffee Mate, including its nutritional facts, pros and cons, health benefits, expert opinions, and studies, it is clear that Coffee Mate can be consumed in moderation without posing any significant harm to most people. 

While some may prefer alternative creamers due to personal dietary restrictions or preferences, Coffee Mate’s ingredients, while not entirely natural, do not pose any significant health risks.

However, it is essential to be mindful of the added sugar and calorie content when using Coffee Mate in one’s daily coffee routine. In conclusion, Coffee Mate is generally safe to consume, but moderation and awareness of the added sugars and calories are key.


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  • Marixie Manarang, MT, undergrad MD

    Marixie Manarang is licensed Medical Laboratory Scientist and an undergraduate of Doctor of Medicine (MD). For one year, she completed her internship training in a government hospital, primarily catering to retired veterans and their dependents. Through her preceptorships in medical school, she gained exposure to patients from various medical departments. Marixie’s passion for writing stems from her excellent medical background, being a mother, and a strong desire to assist the elderly and others in need. Education: Our Lady of Fatima University Doctor of Medicine (MD), Doctor of Medicine (2012-2015), Angeles University Foundation Doctor of Medicine (MD), Doctor of Medicine (2009-2011), Angeles University Foundation Bachelors, Medical Technology (2004-2009)






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