Is Instant Coffee Bad for You? Experts Explain

It’s convenient and often more affordable—but is instant coffee bad for you? According to the research firm Mintel, more Americans are opting for this quick pick-me-up, with one in four U.S. coffee drinkers saying that ease of preparation is the most important factor for at-home coffee. While coffee is known to offer several health benefits, instant coffee is a more processed version of a regular brew, says Laura Purdy, MD, MBA, a board-certified family medicine physician. Below, our experts explain how this processing affects your morning cup of Joe and if you can reap the same rewards from a more convenient cup. 

What is instant coffee?

“Instant coffee is dehydrated coffee concentrate made by brewing coffee beans and then drying into a powder, which is then reconstituted with hot water when ready to drink,” explains Beth Czerwony, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Because it’s pre-brewed, this makes for fast preparation time compared with regular coffee.

There are two main ways that instant coffee is produced:

• Spray-drying, which involves roasting coffee beans and spraying them with hot air, removing all moisture content. 
• Freeze-drying, which freezes brewed coffee and slowly dries the frozen coffee in a vacuum. 

Research published in Foods in 2024 explains that spray-drying is faster, is less expensive, and produces a more shelf-stable product—making it the most common way to produce instant coffee. Spray-drying is also a more environmentally friendly process. 

Another 2024 study published in Food and Bioprocess Technology points to freeze-dried instant coffee as nutritionally superior. Because its processing requires lower temperatures, freeze-dried instant coffee maintains more of the coffee bean’s total nutritional value and a higher-quality flavor profile. That said, freeze-dried instant coffee tends to be more expensive. 

How to make instant coffee

Sophie Mayanne/Getty Images

“[Instant coffee] requires simply adding water rather than brewing and extracting,” Dr. Purdy says. Whether spray-dried or freeze-dried, instant coffee comes in powder or granule form.

All you need to do for a ready-to-drink cup is to:

1. Add about one to two teaspoons of the powder or granules to a mug.
2. Pour hot water over the instant coffee.
3. Stir in milk, sweetener, or flavorings as desired.

One benefit to instant coffee is that you can easily adjust its taste. Simply add more powder/granules to strengthen the taste, or add more hot water for a milder cup. 

Is instant coffee bad for you?

Instant coffee isn’t bad for you, according to our experts. But it doesn’t measure up to the nutritional content of regular, brewed coffee—and it comes with some notable drawbacks. 

“Instant coffee is more shelf-stable and quicker than regular coffee, but it does lack the benefit of brewing a fresh cup,” Dr. Purdy says. “A brewed cup offers antioxidants and polyphenols that are mostly non-existent in instant formulas along with a more aromatic and flavorful experience.” 

Instant coffee has less than 10 calories

According to the USDA, a cup of instant coffee contains about 7 calories—roughly the same as brewed coffee at around 5 calories per cup. 

But this caloric load can vary for pre-made instant coffee mixtures containing creamers, sweeteners, flavorings, or other additives. “Some instant coffees also contain palm oil, which is a saturated fat that can increase your risk of heart disease,” Czerwony explains. 

For instance, Nescafe Americano Zero Sugar instant coffee—sachets with only instant coffee granules—contains five calories per mug. But Nescafe’s 3in1 instant coffee sachets include sugar, palm oil, milk powder, flavorings, and other ingredients that add up to 65 calories, 1.9 grams of fat, and 11.3 grams of carbohydrates per serving.

It has small amounts of antioxidants and nutrients

Visoot Uthairam/Getty Images

Czerwony says that instant coffee does contain antioxidants, including:

• Polyphenols: plant-based compounds that fight free radical damage in the body
• Flavonoids: plant-based compounds that may have anti-inflammatory, anti-tumor, neuroprotective, and cardioprotective effects
• Trigonelline: a plant hormone that may protect brain neurons and help maintain healthy metabolism
• Kahweol: a compound that may have anticancer properties
• Cafestol: a compound found only in coffee beans that may have anti-diabetic and kidney-protective effects

These antioxidants also help protect the body against oxidative stress, which can contribute to health issues like obesity, cardiovascular disease, and type 2 diabetes, Czerwony says.

“Instant coffee also contains chlorogenic acid, which may help reduce inflammation and support heart health,” adds Vandana Sheth, RDN, CDCES, FAND, a registered dietician nutritionist in Los Angeles and Fellow of the Academy of Nutrition and Dietetics. “It also has other nutrients like potassium, magnesium, and niacin in small amounts.”

The amount of each nutrient in instant coffee depends on the brand, processing, type of coffee bean used, and concentration of coffee in the powder or granule mix. Still, the experts say that instant coffee typically contains lower levels of these antioxidants and nutrients compared to a fresh brew.

But it’s worth noting that antioxidant levels vary among all types of coffee blends—based on factors such as the roast, bean type/origin, and brewing method—and studies indicate that the difference between nutrients in instant and regular coffee is somewhat negligible. Plus, one 2023 study published in Biosensors found that instant coffee may actually have higher polyphenol content than other brews. 

Instant coffee has less caffeine than freshly brewed coffee

According to the USDA, instant coffee has about 63 milligrams (mg) of caffeine per serving compared to 92 mg in a mug of brewed coffee. “The FDA recommends no more than 400 mg caffeine in a day, but tolerance can vary from person to person,” Czerwony says.

“The effects of caffeine on the body are well documented and can induce anxiety and other ill bodily effects when consumed in excess for everybody,” Dr. Purdy says.

For instance, overconsumption of caffeine can contribute to:

• Sleep problems
• Increased heart rate or heart palpitations 
• High blood pressure
• Dizziness
• Nausea 
• Irritability
• Headaches 
• Fatigue

Note that decaf instant coffee still contains low levels of caffeine. According to the National Coffee Association, the decaffeination process removes about 97% of a coffee bean’s caffeine content. So, for your average cup of decaf instant coffee, there’s about 2 mg of caffeine left over after processing. 

Instant coffee exposes you to acrylamide

Acrylamide is a chemical that forms when coffee beans are roasted—and it’s considered a possible carcinogen, Czerwony explains. Due to the high temperatures in its production process, “instant coffee contains twice as much acrylamide as brewed coffee,” she says.

Dr. Purdy explains that these acrylamide levels in instant coffee are still considered safe by health authorities. “Though low, consider drinking coffee in moderation not only for possible carcinogenic exposure but also for reduced caffeine intake.” 

Can you drink instant coffee every day?

Whether you’re a fan of instant coffee or prefer a slower brew, it’s best to not exceed four cups of coffee in one day. “For most adults, up to three to four cups of coffee per day is generally considered safe,” Sheth says.

However, if you are pregnant, breastfeeding, have a heart condition, or are sensitive to caffeine, it’s important to discuss your coffee intake with your healthcare team.” If you suffer from heartburn, anxiety, or insomnia, you may benefit from reducing your overall caffeine intake as well. 

Still, brewed coffee may be the better daily choice for people with certain conditions. Research published in Annals of the National Institute of Hygiene in 2012 shows that instant coffee is higher in oxalates, a plant compound that contributes to kidney stones and can aggravate inflammatory bowel disease (IBD). 

Instant coffee vs. freshly brewed coffee: Which is better?

Freshly brewed coffee may have slight benefits over instant coffee, but instant coffee isn’t necessarily unhealthy. The important thing to know about coffee consumption of any kind is moderation, Dr. Purdy says, and to avoid additives (like sweeteners and palm oil) and preservatives where possible. 

Other things to consider when choosing between instant coffee vs. brewed coffee:

• Calories: Regular coffee tends to have fewer calories and preservatives.
• Caffeine: If you’re keeping an eye on your caffeine intake, instant coffee contains lower amounts.
• Antioxidants: While both options contain health-promoting antioxidants, brewed coffee has higher levels. 
• Cancer risk: The acrylamide content in instant coffee is considered safe, but if you or your doctor are concerned about your cancer risk, brewed coffee may be the better choice.
• Oxalates: If you’re on a low-oxalate diet, you should avoid instant coffee.
• Flavor: Freeze-dried instant coffee tends to have a more similar flavor profile to brewed coffee; Spray-dried coffee can taste bitter and flatter due to its processing. 

How to make coffee healthier

Whether you prefer instant coffee or brewed coffee, drinking it black is the healthiest option, Czerwony says. “If you do choose to add extras, opt for low-fat and low-sugar options. Adding in spices like cinnamon, nutmeg, or cardamom are fat-free and sugar-free options that are healthy flavor enhancers due to antioxidant properties.” (Plus, putting milk in your coffee could reduce inflammation, according to a 2023 study.) 

If you opt for brewed coffee, there are some additional strategies to get the most nutritional value out of your cup. For instance, light roast Robusta beans and dark roast Arabica beans tend to have the highest antioxidant levels—and some brewing methods yield a more nutritious cup than others.

Instant coffee vs. K-cups and Nespresso: Which is better?

If convenience is a priority but you prefer brewed coffee, K-cups or Nespresso pods may offer a happy medium. These pods are pre-packaged with real ground coffee (not instant coffee) and generally take under a minute to brew a fresh cup.

However, K-cups and Nespresso pods are more expensive than buying coffee beans, ground coffee, or instant coffee—and you’ll need to have the right machine that’s compatible with the pods. These capsules also create a lot of waste, and if they’re made from plastic, there’s a risk that microplastics could leech into your mug (though research into this potential harm is still ongoing). To stay on the safe side, opt for refillable pods or capsules made from compostable materials when possible. 

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• This Is the Best Time of Day to Drink Coffee (It’s Not When You Wake Up)
• 9 Ways to Make Your Coffee Habit Healthier
• The One Coffee You Should Never, Ever Order at Starbucks, According to an Employee
• I Had Mushroom Coffee Every Day for a Week—Here’s What Happened