✦ Chlorogenic acid polyphenols ✦ Caffeine: ~80-100mg per mug ✦ Association with lower disease risk ✦ Almost calorie-free black

Black filter coffee (infusion) is almost calorie-free and provides caffeine (typically 80-100mg per 200ml mug), a range of polyphenols including chlorogenic acids, and trace minerals including magnesium and potassium. Regular moderate coffee consumption (3-5 cups per day) is associated in large prospective studies with lower risk of type 2 diabetes, Parkinson's disease, liver disease, and all-cause mortality.

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Preparation note

Drink black or with a small amount of milk to keep calories minimal; the polyphenol benefits apply regardless of milk addition. Avoid drinking on an empty stomach if prone to acid reflux.

Sources: NHS Coffee · CoFID 2021

Macronutrients per 100g

8.00
kJ
Energy
0.20
g
Protein
0.30
g
Carbs
0.00
g
Fibre
0.30
g
Sugars

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

65
GI Score
🟡 Medium GI
15
GL / Serving
Medium Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 92.0 mg 5%
Magnesium 8.00 mg 2%
Phosphorus 7.00 mg 1%
Calcium 3.00 mg 0%
Chloride 3.00 mg 0%
Niacin (B3) 0.700 mg 4%
Iron 0.100 mg 1%
Vitamin K 0.060 µg 0%
Manganese 0.050 mg 3%
Riboflavin (B2) 0.010 mg 1%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 3.00 µg 6%
Retinol (vitamin A) 0.000 µg 0%
Sources: NHS Coffee; CoFID 2021
Beverages Coffee 🇬🇧 CoFID 2021 · 17-833