5 Coffee Creamers That Add More Sugar Than You Think

Coffee creamers can be a hidden source of added sugar and saturated fat, and a sports dietitian says several popular options are easy to overdo.

Coffee creamer may taste like a simple add-on, but registered dietitian Tara Collingwood says it can quickly become part of the problem if portions grow.

“Coffee creamer isn’t inherently unhealthy, but it can be an easy source of added sugar and saturated fat if the portions creep up,” said Collingwood, a Board Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

Collingwood also noted that many creamers include ingredients such as emulsifiers, stabilizers and thickeners, preservatives, and flavorings or sweeteners.

“There may also be additives, such as emulsifiers (mono- and diglycerides, polysorbate 60/80), stabilizers/thickeners (carrageenan, cellulose gum), preservatives (potassium sorbate), artificial or natural flavors and sweeteners (sugar or non-nutritive sweeteners).”

— Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, Board Certified Sports Dietitian

Her advice: “Use it sparingly, or don’t use it at all.”

“The best thing to do? Use it sparingly, or don’t use it at all.”

— Tara Collingwood

Here are five creamers Collingwood says add more sugar than many people realize.

Coffee Mate French Vanilla

Collingwood said flavored creamers like Coffee Mate French Vanilla can contribute calories without much nutritional value.

“These are flavored creams that contain added sugars and oils, which contribute calories but minimal nutritional value,” says Collingwood.

— Tara Collingwood

International Delight Caramel

Collingwood said the main drivers in International Delight Caramel are sugar, artificial flavors, and what she described as “empty calories.”

“That doesn’t make them dangerous, but it just means they’re best used in moderation,” Collingwood points out.

— Tara Collingwood

Sugar-free coffee Mate

According to the material, Sugar-free Coffee Mate does not contain real sugar, but it does use artificial sweeteners.

Collingwood said concerns about artificial sweeteners are often exaggerated for most people.

“Concerns about artificial sweeteners are often overblown. These sweeteners are FDA-approved and considered safe within acceptable daily intake levels. Some people prefer to limit them due to taste preference or GI sensitivities, but they are not inherently harmful to the general population,” says Collingwood.

— Tara Collingwood

Starbucks Caramel Macchiato

The material says Starbucks Caramel Macchiato is high in calories and includes processed additives.

Collingwood added that products made to resemble café drinks can be higher in sugar and calories per serving.

“tend to be higher in sugar and calories per serving, so they can add up quickly if you’re using multiple servings per day,” she says.

— Tara Collingwood

Dunkin’ Extra Extra

For Dunkin’ Extra Extra, Collingwood said the issue is similar: higher sugar and calories.

“Again, the issue is quantity, not that these products need to be avoided entirely,” she says.

— Tara Collingwood

Overall, the material frames the decision less as “avoid entirely” and more as managing how much creamer is added to coffee.

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