What is the healthiest type of coffee to drink?: A Comprehensive Guide

October 7, 2025 •

4 min read

According to a 2022 study in The Annals of Internal Medicine, moderate consumption of coffee is associated with a reduced risk of mortality. When it comes to determining what is the healthiest type of coffee to drink?, the decision depends on multiple factors, including your health goals, caffeine sensitivity, and how you prepare your cup.

Quick Summary

This guide explores the factors that influence the health profile of coffee, from bean type and roast level to brewing method and additives, to help you make the most nutritious choice.

Key Points

Choose Filtered Coffee: Use a paper filter (drip, pour-over) to remove diterpenes, compounds that can raise LDL cholesterol.
Drink it Black: Avoid adding sugar, high-calorie creamers, or syrups to prevent adding unnecessary calories and unhealthy fats.
Go Light on the Roast: Lighter roasts retain higher levels of antioxidants, offering more anti-inflammatory benefits than darker roasts.
Consider Cold Brew for Acidity: If you have a sensitive stomach or acid reflux, cold brew is a good alternative as it is significantly less acidic than hot-brewed coffee.
Buy Organic Beans: Choose organic coffee to avoid pesticide residues and ensure a cleaner product.
Stay Moderate with Caffeine: Limit your daily caffeine intake to around 400mg, roughly four 8-ounce cups, to avoid negative side effects.

Why the preparation of your coffee matters

While coffee is rich in antioxidants, the way it is prepared can significantly alter its nutritional value and impact on your body. A key consideration is the filtration process, which affects the presence of certain compounds.

The filtered vs. unfiltered debate

Filtered coffee, such as that made with a drip machine or a pour-over method, uses a paper filter to trap a compound known as diterpenes. Diterpenes like cafestol and kahweol can increase LDL (bad) cholesterol levels, posing a risk to heart health, especially for heavy coffee drinkers. Conversely, brewing methods that use a metal or no filter, such as a French press, espresso, or boiled coffee, allow these compounds to pass into your cup. Choosing a filtered brew is a simple way to protect your heart health while still enjoying your daily cup.

Hot brew vs. cold brew

Both hot and cold brewing methods have distinct health profiles. Hot brewing tends to extract more antioxidants from the coffee grounds, maximizing the intake of these beneficial compounds. However, cold brew, which is made by steeping grounds in cold water for an extended period, is naturally less acidic. This can be gentler on the stomach for individuals with acid reflux or sensitive digestive systems. The best choice depends on whether you prioritize a higher antioxidant content or a less acidic, smoother flavor.

Making healthy choices for your coffee beans and roast

The beans you select and how they are roasted also influence the final product's health benefits.

Arabica vs. Robusta beans

Arabica beans: The most popular coffee bean worldwide, known for its smooth, sweet flavor. It contains high levels of antioxidants but less caffeine than Robusta. Its lower acidity is also beneficial for sensitive stomachs.
Robusta beans: Stronger, more bitter, and with nearly double the caffeine of Arabica. It also contains more chlorogenic acids, a type of antioxidant, before roasting. Robusta is a good choice for those seeking a significant energy boost.

Roast levels: light vs. dark

Light roast: Shorter roasting time preserves more antioxidants and a brighter, more acidic flavor profile. This makes it a great option for maximizing antioxidant intake.
Dark roast: Roasted longer, resulting in a bold, smoky flavor and lower acidity compared to light roasts. The trade-off is a reduction in antioxidant levels, though dark roasts may contain other compounds that aid digestion.

The case for organic coffee

Coffee beans are one of the most heavily sprayed crops with pesticides. To avoid potential pesticide residues, choosing certified organic coffee is the safest option. Organic certifications ensure that the beans were grown without harmful synthetic treatments.

The crucial role of additives in your cup

The healthiest cup of coffee is the simplest: black. Adding sugar, cream, and artificial syrups can quickly negate coffee’s benefits by introducing high levels of calories, fat, and sugar.

Healthy alternatives to conventional additives

Milk: If you prefer a creamier texture, opt for a small amount of skim milk, almond milk, or oat milk.
Spices: Instead of sugar, add naturally sweet spices with their own antioxidants, such as cinnamon, nutmeg, or cardamom.
Flavors: A small dash of vanilla extract can add flavor without calories.

Alternative brews: Are they healthier?

Mushroom coffee

This blend combines coffee with extracts from medicinal mushrooms like Lion's Mane, Chaga, and Reishi. While these mushrooms have potential benefits for cognitive function, immune health, and stress reduction, more robust human clinical trials are needed. It typically has less caffeine than regular coffee, which can help avoid jitters.

Turmeric coffee

Turmeric is known for its anti-inflammatory and antioxidant properties. Adding it to coffee can boost these effects. However, ensure you don't add sugar or heavy creamers to this brew.

Comparing health aspects of different brewing methods


Aspect	Drip/Pour-over (Filtered)	French Press/Espresso (Unfiltered)	Cold Brew	Mushroom Coffee
Diterpenes (LDL-raising)	Very Low	High	Medium/Low (depending on steep time and filter)	Low (Filtered)
Antioxidant Content	High	High	High (but depends on steep time)	High (potentially higher with mushroom extracts)
Acidity	Medium/High	Medium	Low	Medium/Low
Heart Health	Better (due to filtering)	Worse (risk for heavy drinkers)	Better	Better (if filtered)
Stomach Sensitivity	Can irritate some	Can irritate some	Best option for sensitive stomachs	Can be gentle, reduced acidity
Unique Benefits	Consistent and easy preparation	Full-bodied flavor	Smooth, less bitter taste	Adaptogenic benefits, lower caffeine

Conclusion: Your healthiest cup of coffee

The healthiest type of coffee is a personalized choice, but general guidelines suggest a few key practices. For most people, a hot-brewed, filtered, organic cup of coffee, consumed black, is the best option. This method maximizes antioxidant intake, minimizes potentially harmful compounds like diterpenes, and avoids added calories and sugars. Opt for a light roast for the highest antioxidant levels, and consider Arabica beans for a smoother, less acidic profile. However, those with a sensitive stomach may find cold brew a better option due to its low acidity. The most important factor remains moderation, with the FDA recommending a maximum of 400 mg of caffeine per day for most healthy adults, equivalent to about four cups of average brewed coffee. By making mindful choices about your brew, you can fully enjoy the rich, delicious flavor of coffee and its numerous health benefits.

For more information on the health benefits of coffee, consult the Johns Hopkins Medicine guide.

Frequently Asked Questions

Yes, black coffee is the healthiest option because it contains virtually no calories, fat, or sugar. Adding sugar, cream, or syrups can add a significant number of empty calories that counteract the drink's natural health benefits.

The French press method is unfiltered, which means it does not remove diterpenes. These oily compounds, specifically cafestol and kahweol, have been shown to raise LDL ('bad') cholesterol levels and should be limited by heavy coffee drinkers concerned about heart health.

Yes, decaf coffee still contains beneficial antioxidants and other biologically active compounds. Research has shown that drinking decaffeinated coffee is also associated with a reduced risk of heart disease and a longer life, making it a great option for those sensitive to caffeine.

For most healthy adults, consuming up to 400 mg of caffeine per day, or about four 8-ounce cups of coffee, is considered safe by the FDA. High consumption can lead to side effects like anxiety, restlessness, and increased heart rate.

Mushroom coffee is a beverage that combines traditional coffee with extracts from medicinal mushrooms like Lion's Mane, Chaga, or Reishi. It typically has less caffeine and adds potential benefits like immune support, though more human studies are needed to confirm these claims.

Light roast coffee is generally considered healthier as it retains more antioxidants, including chlorogenic acid. Dark roasts are less acidic, which can be easier on the stomach, but the longer roasting process reduces their antioxidant levels.

Diterpenes are oily chemical compounds, such as cafestol and kahweol, found in coffee beans. When coffee is unfiltered (e.g., French press or espresso), these compounds are released into the brew and can raise bad cholesterol levels in the blood.