Lighten Up Your Coffee: 9 Healthier Ways to Order

Many of us have our go-to coffee order. Maybe it is a caramel latte, a cold brew with cream or a frothy cappuccino. These drinks are comforting and familiar — a daily ritual that helps us start the morning or get through an afternoon slump.

You might be wondering, “Is coffee good for you?” The answer depends on how you order it. Sometimes, our favorites come with more sugar and calories than we realize. Extra syrups, whipped cream and oversized cups can quickly add up. What starts as a simple pick-me-up can become a dessert in disguise.

That does not mean you have to give up the drinks you love entirely. Making mindful swaps at home or your favorite coffee shop can support your health without sacrificing enjoyment. With that in mind, here are nine ways to order — or make — your coffee the lighter way.

1. Rethink Your Cup Size

One of the simplest ways to cut back without changing your order is by downsizing. A smaller cup means fewer pumps of syrup, less milk and fewer calories overall. You will still enjoy the same flavors and textures you love, but in a portion that is easier on your body.

2. Choose Your Milk Wisely

Milk is a large part of many coffee drinks, especially lattes. The type you pick can make a big difference. Whole milk and cream create a rich, velvety texture, but they also add more fat and calories to your cup. Consider switching to 2% or skim milk to lighten things up.

Many coffee shops also offer plant-based alternatives like almond, oat or soy milk. These can be a lighter choice, but it is important to watch out for added sugars and oils in their ingredients.

3. Cut Back on Syrups

Flavored syrups are often the biggest source of sugar in a coffee order. Drinks like mochas, caramel lattes and seasonal favorites are especially loaded with heavy sauces and drizzles. So think twice before you order that pumpkin spice!

A single pump of syrup can add 20 calories or more (up to 5-10g of added sugar). That’s 1-2 teaspoons of sugar for a single pump, and most specialty drinks use several. If you love the taste, try asking for just one pump instead of the standard three or four.

Richard Doscher, RD, CDN, Director of Nutrition & Food Services at Good Samaritan University Hospital

4. Skip the Whipped Cream

Whipped cream can make your drink feel like a treat, but it also carries extra sugar and fat. Leaving it off can easily save 100 calories or more. If you like a creamy finish, a splash of low-fat cold foam can do the trick.

5. Watch Your Add-Ins

Even if you stick with regular drip coffee, it is easy to get carried away at the condiment bar. You might pour a little extra half-and-half or add a couple more sugar packets without thinking about it. Flavored creamers can be sneaky, too. Many contain corn syrup solids, hydrogenated oils or other hidden ingredients that are sources of unhealthy fats.

If you like your coffee on the sweeter side, try starting with less sugar or swapping in a natural sweetener like honey, agave or stevia. You can also give your cup a low-calorie flavor boost with a dusting of cinnamon, nutmeg or cocoa powder.

6. Consider Non-Coffee Options

Some days you might not be in the mood for coffee. Many cafés offer herbal teas, sparkling waters and other beverage options low in sugar and calories. Just be cautious with bottled juices, lemonades and refreshers. These drinks may seem lighter, but they often contain a surprising amount of sugar.

7. Watch for Hidden Caffeine

Maybe you are trying to limit your caffeine intake to improve sleep, reduce anxiety or support heart health. One option is to switch your coffee to decaf or half-caff (a mix of regular and decaf), though decaf still contains small amounts of caffeine. Keep in mind that caffeine can sneak into other drinks, too.

“People are often surprised by how much caffeine is in teas, matcha and energy drinks,” said Richard Doscher. “Some contain just as much — or even more — than a normal cup of coffee. When in doubt, always check the label or ask your barista.”

8. Save Special Orders for the Right Occasion

One of the best things about coffee shops is the endless drink options, like seasonal lattes and limited-edition flavors. But starting every day with a high-calorie sugary drink can take a toll on your health. Save the more indulgent options for weekends or special outings, and go with a lighter version of your favorite during the week.

9. Balance Your Brew at Home

Making coffee at home gives you the most control over what is in your cup. Plus, it can save time and cut expenses from weekly coffee shop visits. Try these tips to get started:

Brew a larger batch in advance to enjoy iced coffee throughout the week.
Experiment with brewing methods like French-press, pour-over or cold brew to bring out coffee’s natural flavor without relying on syrups or heavy creamers.
Flavor your cup with extracts instead of syrups. A drop of vanilla, almond or peppermint extract can give you big flavor with little to no sugar.
Freeze leftover brewed coffee into cubes for iced coffee that stays strong instead of watered down.
If you enjoy lattes or cappuccinos, an inexpensive frother can help you recreate the café feel with lighter milk options.

Keeping the Comfort in Your Cup

At the end of the day, your coffee should be something you look forward to without weighing you down. A few simple swaps and a little mindfulness can help you enjoy your favorite drinks without giving up the comfort of your daily coffee routine.

Find Care at Catholic Health

Find a Catholic Health doctor near you. Or call 866-MY-LI-DOC (866-695-4362).

October 7, 2025

What can we help you find?