Your Guide to Making Smarter Costa Choices
For many, a trip to Costa is a daily ritual. But for those watching their waistline, navigating the menu can be tricky. While many of the indulgent Frappés and flavoured lattes are high in sugar and calories, there are plenty of satisfying options that won't undo your hard work. The key to finding a low-calorie Costa drink is to stick to the fundamentals and be smart about your modifications.
The Lowest-Calorie Drink Champions
When it comes to pure, unadulterated coffee, nothing beats the classics. The calorie count in these beverages is almost negligible, making them the clear winners for a calorie-conscious customer. It’s the additions—milk, syrup, and whipped cream—that add up quickly.
Espresso and Ristretto: At the very bottom of the calorie count are the Espresso and Ristretto. A single shot contains a minimal amount of calories, often just 6 kcal, while a double shot is around 12 kcal. This is coffee in its purest form, and for true aficionados, it's all that's needed.
Black Americano and Flat Black: The Americano is essentially espresso and hot water. A large Americano contains around 23 kcal, and a small Flat Black is just 11 kcal. This is an excellent choice for a longer, satisfying coffee with virtually no calories.
Teas and Fruit Infusions: If you're looking for an alternative to coffee, Costa offers several tea options with minimal calories. A Jasmine or Earl Grey tea, for instance, contains only 1 calorie. The various fruit infusions are also extremely low-calorie, often coming in at under 10 kcal.
Lighter Options with Milk
For those who can't bear the thought of black coffee, there are still excellent low-calorie options. The key is to select the right kind of milk and a smaller size.
- Skimmed Milk: Opting for skimmed milk is the most effective way to reduce the calories in any milk-based drink. A small latte with skimmed milk can be as low as 63 calories, and a mini cappuccino around 62 calories.
- Coconut Milk: Costa also offers plant-based alternatives. A small coconut milk latte can be 81 kcal, and a mini coconut flat white can be just 66 kcal.
- Cortado: The Cortado, a blend of espresso and warm milk, is a great choice as it contains a smaller amount of milk than a latte. A skimmed caramel cortado is 63 kcal.
Customising Your Order for Fewer Calories
Beyond choosing the right drink, you can make several adjustments to lower the calorie count even further.
- Skip the Syrups: Flavoured syrups are packed with sugar and calories. One pump can add a significant amount, so it's best to avoid them altogether. If you crave flavour, ask if sugar-free syrups are available, but be aware that they often use artificial sweeteners.
- Hold the Cream and Sauces: The delicious-looking swirls of cream and sauces on top of drinks are calorie traps. Simply asking for your drink without these additions will save you a huge number of calories.
- Choose a Smaller Size: It may seem obvious, but opting for a smaller size, such as a mini or small, is a simple way to reduce calories and portion size.
Comparing Popular Costa Drinks by Calories
To help you visualise the difference, here is a comparison table of some common Costa drinks (using typical sizes and milk):
| Drink (Regular) | Calories (approx.) | Notes |
|---|---|---|
| Single Espresso | 6 kcal | The absolute lowest calorie option. |
| Small Flat Black | 11 kcal | A slightly larger black coffee. |
| Large Black Americano | 23 kcal | A longer, low-calorie coffee. |
| Mini Skimmed Cappuccino | 62 kcal | A milky option with a very low count. |
| Mini Coconut Flat White | 66 kcal | A plant-based alternative. |
| Medium Skimmed Latte | 109 kcal | A classic milky coffee, but still relatively low. |
| Medium Iced Skimmed Latte | 112 kcal | A refreshing iced option. |
| Medium Hot Skimmed Cappuccino | 115 kcal | A classic, with a small amount of fat and sugar. |
| Medium Mocha | 182 kcal | Higher calories due to the chocolate. |
| Salted Caramel Frappé | 291+ kcal | A very indulgent, high-calorie treat. |
Navigating the Menu
Costa's menu has many delicious but calorie-dense options. The general rule of thumb is that the simpler the drink, the lower the calories. Coffee and water is the purest form. Adding skimmed or plant-based milk adds a minimal amount, while syrups, creams, and full-fat milk increase the calorie count significantly.
Conclusion
For anyone looking to enjoy a beverage from Costa with the least amount of calories, the single espresso is the outright winner at just 6 kcal. However, if you prefer something larger or with milk, a black Americano or a mini skimmed milk-based drink is a great choice. By understanding which ingredients add calories and how to customise your order, you can enjoy a tasty Costa drink that fits perfectly within your health goals. Always remember to check the nutritional information on their website for the most accurate and up-to-date data, as recipes and options can vary slightly.
References
- Costa Coffee - Nutrition: https://www.costa.co.uk/sustainability/nutrition
