Food Facts · Your food guide
Coffee
A two-part guide comparing beans and instant coffee, with caffeine and serving guidance.
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Part 1: Nutrition Spotlight
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Beans vs instant.
Beans / ground
Freshly brewed, with varied flavour. Caffeine depends on beans, dose and method.
Instant
Brewed coffee with the water removed. Convenient; often less caffeine per cup.
Plant compounds
Both provide polyphenols, including chlorogenic acids.
Brewing matters
Paper filters trap oils that can raise LDL. Instant also contains very little of these oils.
No automatic winner
Both can fit a healthy diet. Choose by taste, caffeine tolerance and preparation.
Part 2: Benefits & Portions
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Beans vs instant.
Example serving
200 ml filter coffee: approximately 90 mg caffeine. A guide, not a fixed amount. Strength and serving size vary.
Alertness
Caffeine can improve alertness and reduce sleepiness. It does not replace adequate sleep.
Keep it simple
Plain black coffee is very low in calories. Milk, sugar and syrups change the total.
Protect your sleep
Avoid caffeine close to bedtime; sensitivity varies. Decaf offers flavour with much less caffeine.
Caffeine: know your limits
Healthy adults: up to 200 mg at once; 400 mg a day. Pregnant or breastfeeding: up to 200 mg a day. Count all sources. These are limits, not targets.