Group · Drinks
Instant coffee
Instant coffee, also known as soluble or freeze-dried coffee, is made by dehydrating a coffee brew and then reducing it to granules or powder. You simply add hot water to make up a cup in seconds. Convenient and economical, it comes in classic, strong, pure arabica or decaffeinated versions. Its popularity comes from its speed and long shelf life. Made up as a drink, instant coffee stays very low in calories as long as you do not add sugar or whole milk. Rich in caffeine, it fits easily into a balanced diet, as long as you keep an eye on how much you drink. It is a morning companion and a discreet ally before exercise.
Macronutrient breakdown
Nutrition table per 100 ml
| Calories | 291 kcal |
| Kilojoules | 1230 kJ |
| Protein | 18,5 g |
| Carbohydrate | 41,9 g |
| Fat | 1,1 g |
| Fibre | 20 g |
Micronutrients per 100 ml
All measured nutrients, ranked by share of the daily reference intake.
- Potassium3710 mg186 %
- Vitamin B326,4 mg165 %
- Magnesium391 mg104 %
- Manganese1,71 mg86 %
- Phosphorus337 mg48 %
- Iron4,75 mg34 %
- Selenium10,7 µg19 %
- Calcium148 mg19 %
See the other 9 nutrients
- Copper0,12 mg12 %
- Vitamin B20,15 mg11 %
- Zinc0,67 mg7 %
- Vitamin B912 µg6 %
- Vitamin B50,25 mg4 %
- Vitamin K11,9 µg3 %
- Vitamin B10,02 mg2 %
- Vitamin B60,03 mg2 %
- Iodine0,5 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The nutrition facts shown (291 kcal, 18.5 g of protein and 41.9 g of carbohydrate per 100 g) are for the dry powder. In practice, a cup uses only 1.5 to 2 g of granules, which is barely a few calories. Made up without sugar or milk, instant coffee is therefore an almost calorie-free drink, which makes it an interesting choice for weight loss or weight control.
How to enjoy instant coffee at its best:
- Use one level teaspoon per cup and top up with hot but not boiling water (around 90 degrees) to preserve the aromas.
- To reduce bitterness, add a pinch of cinnamon or unsweetened cocoa rather than sugar.
- Keep the jar tightly closed, away from moisture and light, so the powder does not clump.
- Limit yourself to 3 or 4 cups a day to stay within reasonable caffeine intakes.
As for caffeine, instant coffee contains a little less than an espresso but is still stimulating. If you are sensitive, in the evening choose decaffeinated coffee or an herbal tea that does not affect your sleep.
For active people, caffeine is a well-known boost: a cup of instant coffee 30 to 45 minutes before training can support alertness and perceived effort, without adding unnecessary calories. Be careful with hydration, though, as caffeine has a slight diuretic effect: remember to drink water alongside it. After exercise, coffee does not replace a proper recovery snack; combine it instead with a source of protein and carbohydrate, such as a post-training shaker.
Points to watch for weight: it is not the granules that push up the calorie count, but the extras. Sugar, syrup, cream or whole milk quickly turn a light coffee into a sugary drink. Ready-made flavoured versions often contain a lot of added sugar, and should be considered sources of empty calories.
Instant coffee belongs to the large family of drinks, where it sits alongside tea, the cappuccino and the mocha. Well measured and lightly sweetened, it slots easily into a balanced routine and remains one of the lowest-calorie hot drinks.