espresso
In short: Espresso can fit into a balanced diet when consumed in moderation, but its caffeine and cafestol content may cause issues for sensitive people or those with high cholesterol. Most adults can drink two to four espressos daily; each contains 60 to 80 mg of caffeine and fewer than 5 calories.

Espresso fits into most people’s day if you drink it in moderation and consider your personal situation. It contains caffeine, which can help with alertness, but also substances like cafestol that can raise LDL cholesterol. Research in Norway showed that drinking 3 to 5 cups of espresso a day was linked to a slight increase in total cholesterol. Source: BMJ Journals.

What does espresso contain?

Espresso is a small, concentrated drink with natural plant compounds, caffeine and hardly any calories.

  1. Natural plant compounds
    Espresso contains chlorogenic acid and polyphenols, natural substances that come from the coffee bean itself.

  2. Caffeine
    Espresso contains caffeine, which is why many people drink one to feel more alert. How much caffeine suits you differs from person to person; more on that below.

  3. Contains hardly any calories
    An espresso contains on average less than 5 calories per cup. It's one of the purest forms of coffee you can drink, as long as you don't add milk or sugar.

Most of what you read about espresso assumes moderate consumption, usually between two and four cups per day.

When should you be careful with espresso?

Be careful with espresso if you drink a lot of it, are sensitive to caffeine, or have high cholesterol.

  1. Too much caffeine
    An espresso contains on average 60 to 80 milligrams of caffeine per cup. Too much caffeine can cause insomnia, heart palpitations, or restlessness. The European Food Safety Authority (EFSA) advises a maximum intake of 400 milligrams of caffeine per day for adults, which equals about five espressos.

  2. Cafestol raises LDL cholesterol
    Espresso is made without a filter, so cafestol remains in the drink. This natural oil can raise LDL cholesterol, especially if you drink several cups a day. Filter coffee contains less cafestol because the paper filter blocks the substance.

  3. Individual sensitivity
    Not everyone reacts the same to caffeine. Some people are more sensitive and may feel jittery or have stomach issues after just one espresso. Listen to your body and adjust the amount based on how you feel.

In the right amount, espresso is perfectly fine to drink, but excessive use or caffeine sensitivity can upset the balance.

How much espresso can you safely drink per day?

Most adults can safely drink two to four espressos per day without negative health effects.

A daily amount of up to 400 milligrams of caffeine is safe for healthy adults. One espresso contains on average 60 to 80 milligrams of caffeine, which means about five cups per day as an upper limit.

Also pay attention to your personal sensitivity. If you notice feeling restless or tense after one or two espressos, that's probably enough for your body.

Is espresso healthier than filter coffee?

No, espresso is not necessarily healthier than filter coffee, but it depends on what you focus on.

Espresso contains more cafestol, a substance that can raise LDL cholesterol. Filter coffee, on the other hand, is made with a paper filter that largely blocks this substance. Therefore, filter coffee is often a better choice for people with high cholesterol.

On the other hand, espresso contains less water, making it a concentrated source of plant compounds. The difference per cup is small, though, because you usually drink more filter coffee.

The conclusion: you can enjoy both types of coffee, as long as you drink them in moderation and don't add too much sugar or syrups.

How do you drink espresso more consciously?

It mainly comes down to how you prepare and drink it.

  1. Drink espresso without sugar or syrups
    Sugar and syrups add calories and mask the flavour of the coffee. A pure espresso contains less than 5 calories.

  2. Use fresh, good quality coffee beans
    Fresh espresso beans give a richer flavour. Store them airtight and grind just before brewing.

  3. Alternate with filter coffee
    This lowers the amount of cafestol you consume and gives your body a break from concentrated caffeine.

  4. Limit your caffeine intake
    Try not to drink more than four espressos a day. If you're sensitive to caffeine, occasionally choose decaffeinated coffee.

  5. Clean your espresso machine regularly
    Old coffee residues can spoil the flavour and harbour bacteria. A clean machine ensures a pure, fresh espresso.

Frequently asked questions about espresso and health
Does espresso affect your cholesterol?
We do not make any claims about that. What we can tell you is about the brewing method: espresso is extracted under pressure, without a paper filter, so the natural oils from the bean, including cafestol, end up in the cup. Filter coffee passes through a paper filter, which holds back most of those oils. That is where the difference between the two comes from: espresso has more body and crema, while filter coffee is clearer and more delicate. If you have questions about your health, speak to your doctor.
Is decaffeinated espresso also healthy?
We do not make any claims about that. The difference from a regular espresso is the caffeine content: in decaf, the caffeine is removed almost entirely from the green beans, before roasting, leaving only a small residual amount. The beans are then roasted and ground like any other, so in the cup you get the same extraction, with crema and a taste very close to a classic espresso. Many people choose it for the evening or when they prefer to limit caffeine. Coffee can be part of a varied diet; for health questions, speak to your doctor.
Can espresso help with weight loss?

We make no claims about this: espresso is not a medical product and we cannot attribute any effect on weight to it. What we can say is that an espresso without sugar or milk contains virtually no calories. If you have questions about diet and weight, please consult a doctor or dietitian.