Coffee calories: How many in your cup?

I enjoy all varieties of coffee. But I'm trying to watch my weight. I haven't been able to find the fat, calorie and sugar content of my favorite coffees. Can you help?

- Louise / Minnesota

Mayo Clinic dietitian Katherine Zeratsky, R.D., L.D., and colleagues answer select questions from readers.

Answer

Coffee has gone beyond basic black. Whether you make it yourself or sip it at your favorite coffee bar, you can choose from plain, flavored, whipped, topped, iced and even frozen versions. A plain cup of brewed coffee contains zero fat and only a couple of calories. But it's how you "dress up" your coffee with "extras" that can make a difference in its fat, sugar and calorie count.

Coffee "extras" (Serving size: 1 tablespoon)	Fat (grams)	Carbs (grams)	Calories
Cream	6	0	52
Half-and-half	2	0	20
Plain nondairy creamer (liquid)	1.5	2	20
Plain, light nondairy creamer (liquid)	0.5	2	10
Flavored nondairy creamer (liquid)	1.5	5	35
Flavored, reduced-fat nondairy creamer (liquid)	0	3	20
Plain nondairy creamer (powder)	5	3	33
Plain, light nondairy creamer (powder)	1	4	25
Flavored nondairy creamer (powder)	2.5	7	45
Flavored, reduced-fat nondairy creamer (powder)	0	7	40
Whole milk	0.5	1	9
Fat-free milk	0	1	5
Sugar	0	12	48

Note: Values shown are an average of several brands.

Source: U.S. Department of Agriculture, USDA National Nutrient Database for Standard Reference, 2006

What goes into the brew that you buy at your local coffee bar also matters. For example, here's how your choice of milk affects the calories, fat and carbohydrate content of a 16-ounce cup of latte at one popular coffee franchise.