Coffee vs espresso: which is healthier?

Espresso is more nutrient-dense, scoring 85/100 against 22/100 for coffee. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Coffee

22/100Lower nutrient density

1 kcal per 100 g. 1 cup (240 ml): 237 g

Espresso

85/100Excellent nutrient density

9 kcal per 100 g. 1 shot (30 ml): 30 g

Higher score

Which to pick for your goal

Fewer caloriesCoffee1 vs 9 kcal per 100 g
More proteinAbout even0.1 vs 0.1 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumEspresso49 vs 115 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Coffee, 100 g	Espresso, 100 g	Coffee, 237 g	Espresso, 30 g
Calories	1 kcal	9 kcal	2 kcal	3 kcal
Protein	0.1 g	0.1 g	0.3 g	<0.1 g
Carbohydrates	0 g	1.7 g	0 g	0.5 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	<0.1 g	0.2 g	<0.1 g	<0.1 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	0 mg	0.2 mg	0 mg	<0.1 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	49 mg	115 mg	116 mg	35 mg
Iron	<0.1 mg	0.1 mg	<0.1 mg	<0.1 mg
Calcium	2 mg	2 mg	4.7 mg	0.6 mg
Magnesium	3 mg	80 mg	7.1 mg	24 mg
Sodium	2 mg	14 mg	4.7 mg	4.2 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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