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The 10 BEST and WORST Coffee Creamers To Use For Weight Loss

Updated: Jan 19, 2022

If you love coffee and you're also working toward a weight loss goal, it's crucial that you pick the best coffee creamer to support fat burning. Today, I'm sharing the top 10 best and WORST coffee creamers for weight loss.

Pssst - looking for a mold-free, organic coffee? The ONLY brand I recommend (and drink) is Organic Purity Coffee. You can get 20% off your whole bean coffee order by using code AUTUMN at checkout HERE.

Scroll down for the deets on fat burning coffee creamers!

best coffee creamer for weight loss

Half and Half/Heavy Cream

The best coffee creamer to use if you're looking to achieve a weight loss goal is heavy whipping cream or half and half. If you can get your hands on a grass-fed brand, even better. Both half and half and heavy whipping cream contains nearly zero grams of sugar or lactose per one tablespoon serving. This means it won't greatly spike the storing hormone insulin and help keep your body in fat burning mode longer.

Coffee Mate

This is one of the worst coffee creamers you could use if you're looking to achieve a weight loss goal. Just one tablespoon contains 5 grams of added sugar. If you use two tablespoons in your coffee, then this amounts to 10 grams of added sugar. This sugar is quickly absorbed and can send the fat storing hormone, insulin, sky rocketing. Avoid this coffee creamer if you're looking to achieve a weight loss goal.

Pssst - wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out!

best coffee creamer for weight loss

Almond, Coconut or Other Nut/Seed Milk

As long as the nut/seed milk you choose is unsweetened, this is a great option to use when looking to achieve a weight loss goal because it won't spike the storing hormone insulin. Nut or seed milks contain nearly zero grams of sugar or carbohydrates. You can even use a small amount of nut or seed milks in your coffee while Intermittent Fasting.


Nutpods have blown up in recent years. Nutpods is a coffee creamer that uses coconut cream and almonds as the base. The unsweetened option is great for weight loss goals, however even their "sweetened" option could be a good choice. The "sweetened" Nutpods use erythritol which typically doesn't raise insulin. However, use caution if you have issues with bloating, because erythritol has been noted to make this worse.

International Delight

International Delight is another common, sugar-packed coffee creamer that will work against your goals. Due to the high sugar content, you should skip this one.

Vital Proteins Collagen Creamer

Collagen is a great protein to help boost satiety and prevent sugar cravings later in the day.(1) This makes collagen a great tool for achieving a weight loss goal. And Vital Proteins Collagen Creamer contains collagen with zero grams of sugar - win, win! However, if you're using Intermittent Fasting, this will break your fast, so you'll want to stick with sipping on this cuppa during your eating window.


Laird's uses higher quality fats as the base of its creamer. However, it still relies on about 2 grams of sugar per one tablespoon serving. If you are more carbohydrate sensitive and have difficulties achieving a weight loss goal, you'll want to stick with one of the zero sugar creamers. If weight loss isn't your goal, you might be able to use Laird's without any significant negative effects. Regardless, if using Intermittent Fasting, the sugar will still break a fast.

Califia Farms

Califia Farms has two main "creamer" options. The first is not an entirely bad one: their vanilla almond milk creamer. It comes in at about 2 grams of added sugar per one tablespoon serving, making it on par with Laird's. However, Califia Farm's "Barista Blend" using oat milk is something you'll want to stay away from. Oats are very high in starches that break down into sugars and will spike the storing hormone insulin. If having a dairy-free latte, you'll want to opt for an unsweetened nut or seed milk instead.

best coffee creamer for weight loss


Piknic has a "keto creamer" that uses grass-fed butter and whey. The combination of protein and fat helps to boost satiety and prevent cravings while still working toward a body recomposition goal.(2) It also contains zero grams of sugar, making it great for a weight loss goal. However, protein will break a fast, so if you're following an Intermittent Fasting protocol, you'll want to keep this to your eating window.

Dunkin Creamers

Interestingly, Dunkin Creamers aren't as high in added sugars as International Delight or Coffee Mate. It comes in at 3 grams of sugar per one tablespoon serving. However, it also contains questionable ingredients such as carrageenan, which has some links to cancer and is best avoided.(3)

Test out three of my Nutritionist Approved, Fat Burning Keto Coffee recipes with THIS blog post next!

best coffee creamer for weight loss

Your Nutritionist,


best coffee creamers for weight loss

Autumn Elle Nutrition

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