Black coffee or espresso: who is really healthier?

Black coffee and espresso are two of the most common coffee drinks in the world, but behind the similarity there are fundamental differences in the concentration of caffeine, the amount of antioxidants and the method of consumption. A research review recently published on the health website Verywell Health shows that espresso contains a higher concentration of caffeine and antioxidants in relation to the volume, but when considering the accepted portion size – black coffee provides a larger amount of these components overall.

Caffeine and antioxidants: who leads?

Comparing identical volumes, a portion of espresso (about 30 ml) contains on average about 63 mg of caffeine, compared to only about 12 mg in the same amount of black coffee. The concentration of antioxidants, especially polyphenols, is also higher in espresso – sometimes twice as much as other brewing methods. These antioxidants, including chlorogenic acids, have been linked in studies to reducing inflammation, improving blood sugar balance and reducing cholesterol levels – factors that may reduce the risk of diabetes and heart disease.

However, espresso is usually consumed in a very small amount, while black coffee is usually drunk in a glass of about 200 ml. Compared to common serving sizes, black coffee ends up providing more caffeine and antioxidants – simply because of the larger volume.

What is the role of antioxidants?

Antioxidants are compounds that help protect the body’s cells from free radical damage. Coffee is considered to be one of the main sources of polyphenols in the Western diet, with espresso particularly notable for its density.

Differences in preparation and taste

Black coffee is prepared by infusing ground coffee in hot water, and is characterized by a bitter and strong taste, without additives. Espresso, on the other hand, is produced from high-pressure hot water passing through very finely ground coffee, creating a concentrated drink with a characteristic “crema” layer. Its taste is affected by the size of the grind, the pressure and the temperature of the water.

How much caffeine is safe?

Most adults can consume up to about 400 mg of caffeine per day – equivalent to two to three cups of coffee. Pregnant women are asked to limit consumption to about 200 mg per day.

In conclusion, the level of roasting, the method of grinding and the temperature of preparation affect the amount of antioxidants in coffee, while adding milk and sugar may reduce their activity. The choice between black coffee and espresso depends less on “which is healthier” – and more on the way of consumption and personal preference.