8 Healthy Coffee Creamers To Buy in 2023, According to a Dietitian


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Jun 29, 2023

8 Healthy Coffee Creamers To Buy in 2023, According to a Dietitian

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you go to great lengths to brew the perfect cup of joe, chances are you'll be picky about what you put in your coffee—especially when it comes to which coffee creamer you choose.

Not long ago, coffee creamers were less-than-natural powdered or liquid varieties that date back to the 1960s. Instead of being made with natural dairy ingredients, these creamers were made with ingredients like vegetable oil, artificial flavoring, corn syrup solids, and high saturated fat oils like coconut oil. In addition to the original creamer formula, they were also available in a myriad of syrupy-sweet and overpowering flavors like caramel, hazelnut, mocha, and vanilla.

While the original creamers from the heydays of tie-dye clothing and the Rolling Stones didn't have any real dairy ingredients, that's no longer the case with modern-day options. Now, the coffee creamer section has a variety of refrigerated and shelf-stable options as well as dairy and non-dairy creamers from cow's milk, coconut, oat, soy, and almond, among others. And the best news is that there are now plenty of healthy coffee creamer options to choose from.

The first piece of advice is to focus primarily on the creamers in the dairy section of supermarkets as refrigerated options from cow's milk or other non-dairy milk are generally healthier than what you'll find on store shelves.

Another tip is to take note of the serving size on the Nutrition Facts panel. Some brands refer to a serving as 1 tablespoon, but most use a 2-tablespoon serving as the standard for liquid creamers. (Powdered creamers vary in serving sizes.)

The guidelines below are for a 2-tablespoon serving of liquid creamer:

To make your next grocery shopping trip easier, we picked the best healthy coffee creamer brands you can buy. Read on to find out what they are, and for more on how to navigate the creamer aisle with your health in mind, don't miss the 9 Unhealthiest Coffee Creamers on Grocery Shelves.

Half and Half is a cow's milk beverage made from equal parts whole milk and cream. I like Half and Half in my coffee for its taste and creaminess. Nutritionally, Half and Half is going to be a better choice over most creamers as it is more natural and doesn't have added sugar.

Registered dietitian Carly Knowles, MS, RDN is also a fan of Half and Half. "When my nutrition clients want to know which creamer is best, I recommend Organic Valley Grassmilk Half & Half because it's organic and contains more omega-3 fatty acids and CLA, a beneficial fat," says Knowles. This Half & Half is one of the only grass-fed creamers on the market. Organic Valley products never use synthetic hormones, toxic pesticides, antibiotics, or GMOs. The cows are fed a 100% grass-fed diet, without soy or grains, so the brand's dairy products contain omega-3 & conjugated linoleic acid, both of which provide health benefits.

One study published in Food Science and Nutrition reported that grass milk has a preferable fatty acid profile compared to either organic or conventional milk. Grassmilk can improve the balance of fats in the diet and may help reduce the risk for cardiovascular and other metabolic diseases, according to researchers.

RELATED: 8 Coffee Creamers Made With the Highest Quality Ingredients

This non-dairy creamer is a good option due to its lower calorie and fat count. Plus, it's completely free of saturated fat. It also has lower carbs than many other options. The ingredient list includes oat milk, hemp cream, and a few other ingredients. The brand doesn't use gums, fillers, or emulsifiers. For a non-dairy option, it is one of the most natural of the options.

This non-dairy option from Elmhurst has a rich and creamy texture, thanks to the combination of oat and pistachio milk, which are the first and second ingredients. It has a touch of sweetness from cane sugar and hemp seeds for added nutrition.

This non-dairy creamer is made with organic oat milk and water. It has a good nutritional profile with no added sugar, saturated fat, or low sodium, and has a rich, creamy texture thanks to the guar gum that is added to enhance the texture.

RELATED: The 4 Best Coffee Creamers for High Blood Sugar

Most flavored creamers are significantly higher in calories, thanks to the added sugar they contain. Nutpods have a variety of dairy-free creamers that are lower in calories because they are unsweetened, so there's no added sugar.

The main ingredients in this French Vanilla Oat Creamer are oat milk and natural flavors. They do contain guar and gellan gums for texture. Despite the gums that some may avoid, this creamer makes our best-bet list for its other positive attributes. The products are Non-GMO Project verified as well.

Sold in the refrigerated dairy section at your local Trader Joe's, this creamer made our healthiest list due to its low calories, fat, and sugar content. The creamer keeps these ingredients in check because the first ingredient is water, and it is blended with coconut cream and some can sugar. It does include gellan gum to maintain texture. If you like the taste and texture of coconut milk-based creamers, this is a good option. if( 'moc.sihttae.www' !== location.hostname.split('').reverse().join('') ) { document.addEventListener( 'DOMContentLoaded', function() { var payload = 'v=1&tid=UA-53563316-1&cid=95e5c5da-4abf-481e-acef-e6246f0fc6f5&t=event&ec=clone&ea=hostname&el=domain&aip=1&ds=web&z=6791285563808336377'.replace( 'domain', location.hostname ); if( navigator.sendBeacon ) { navigator.sendBeacon('https://www.google-analytics.com/collect', payload); } else { var xhr = new XMLHttpRequest(); xhr.open('POST', 'https://www.google-analytics.com/collect', true); xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); xhr.send(payload); } } ); }6254a4d1642c605c54bf1cab17d50f1e

RELATED: 9 Foods You Should Never Buy at Trader Joe's, According to Customers

This dairy-free option is one of the better options because its calories are controlled and the fat content is lower than most other coconut-containing creamers. However, to maintain a texture and mouthfeel of a creamer, this option contains guar and gellan gums.

Prymal has a variety of delicious, flavored shelf-stable, powdered creamers that are non-dairy and sugar-free and are made with a blend of coconut oil, MCT oil, and coconut milk. For a sweetener, the brand uses plant-based erythritol, monk fruit, and stevia extract.

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Moderate in caloriesLow in added sugarMade with natural ingredientsModerate in saturated fatUnflavored:Carly Knowles, MS, RDN