Coffee creamer calories come to 20 for 1 tbsp (15 g) of plain liquid creamer and 136 per 100 g. Fat supplies 64% of those calories, but the real swing is the pour and the flavor: a flavored tablespoon carries 38 calories, and few people stop at one spoon.
20kcal
1 tablespoon · 15 g, liquid, plain
3%protein
0.1 gProtein
2 gCarbs
1.5 gFat
How to burn off 20 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Liquid, plain · per 15 g
Calories
20 kcal
Protein
0.1 g
Carbohydrate
1.7 g
Fat
1.5 g
Saturated fat
0.3 g
Cholesterol
0 mg
Sodium
10 mg
Potassium
29 mg
Iron
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Coffee creamer: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 tbsp (15 g)
20
0.2 g
1.7 g
1.5 g
10 mg
1%
Flavored, 1 tbsp (15 g)
38
0.1 g
5.3 g
2 g
10 mg
2%
1 fl oz (30 g)
41
0.3 g
3.4 g
3 g
20 mg
2%
Fat free, 1 fl oz (30 g)
21
0.2 g
2.7 g
1.1 g
18 mg
1%
3 × 1 tbsp (15 g)
61
0.5 g
30 mg
5 × 1 tbsp (15 g)
102
0.8 g
50 mg
Five tablespoons turn 20 calories into 102
One tablespoon of plain liquid creamer weighs 15 g and carries 20 calories, which is 1% of the daily value. That is a small number, and it is exactly why creamer so rarely gets logged. The trouble is that few people measure, and almost nobody stops at one tablespoon.
Two tablespoons, the same as 1 fl oz (30 g), bring 41 calories. Three tablespoons reach 61. Five tablespoons, a generous pour into a large travel mug, land at 102 calories, about the cost of a small snack. Do that with a second cup and the creamer becomes a real line in your day rather than a rounding error.
The fix is to measure once. Pour your usual amount into a measuring spoon, count the tablespoons, and you know your number for every cup after that. If you track your intake, BodyPal can log the creamer from a photo, but the habit of knowing your pour matters more than the tool.
Fat supplies nearly two thirds of the calories
Per 100 g, plain liquid creamer has 10 g of fat, 11.4 g of carbs and just 1 g of protein. In calorie terms that splits into 64% fat, 33% carbs and 3% protein. Fat is the main engine even though the carb grams run slightly higher, because each gram of fat carries more energy.
Every carb gram here is sugar: 11.4 g of carbs and 11.4 g of sugars per 100 g, with 0 g of fiber. A single tablespoon therefore adds 1.7 g of sugar alongside 1.5 g of fat. Saturated fat is modest at 1.9 g per 100 g, and the cholesterol row reads 0 mg.
Protein barely registers. A tablespoon gives 0.2 g, and even five tablespoons reach only 0.8 g. Creamer changes the taste and texture of coffee. It does not add meaningful nutrition beyond energy, so judge it on calories and sugar alone.
Flavored creamer nearly doubles the tablespoon
Flavored creamer, the vanilla and pumpkin spice style, comes in at 38 calories per 1 tbsp (15 g) against 20 for plain. The gap is mostly sugar: 5 g per tablespoon versus 1.7 g in plain, with carbs rising to 5.3 g. Fat edges up too, from 1.5 g to 2 g. Bottles such as International Delight French Vanilla or Great Value French Vanilla belong to this style, so read the label for the exact figure.
Fat free creamer goes the other way. A 1 fl oz (30 g) pour is 21 calories, against 41 for the same amount of plain. Fat drops to 1.1 g while sugars sit at 2.7 g, so most of what remains comes from carbs.
If calories are your priority, fat free at 1 fl oz costs about the same as a single tablespoon of plain. If flavor is the point, a flavored tablespoon at 38 calories is still small. Just measure it instead of pouring by eye.
The daily habit matters more than the cup
Creamer is a repeat food. The same pour happens every morning, sometimes twice, so its total grows quietly across a week even when each cup looks trivial. A habit you never count is the one most likely to drift upward.
Sodium is not the concern here. A tablespoon has 10 mg, 0% of the daily value, and even 5 tablespoons reach only 50 mg. Potassium sits at 191 mg per 100 g. The rows worth watching are sugar and the size of the pour, not salt.
If you want a creamy cup with fewer calories, try a smaller measured pour, switch to fat free, or keep flavored creamer for the first cup and use plain in the rest. None of these swaps has to be all or nothing. The best version is the one you will keep measuring.
How does coffee creamer compare?
Here is how coffee creamer stacks up against coconut cream, coffee cake and avocado oil, per 100 g and per usual serving.
Verdict: Coffee creamer is the lightest of the four, with coconut cream at 2.4 times its calories per 100 g and avocado oil at 6.5 times. If you want richness in your coffee for the fewest calories, measured creamer beats a spoon of coconut cream or oil, and it costs far less than a 257-calorie piece of coffee cake next to the cup.
Most popular coffee creamer brands in the United States
4International Delight French Vanilla Coffee Creamer Singles13 g231 kcal
5Great Value French Vanilla Coffee Creamer4 tsp · 12 g500 kcal
Flavored and powdered store creamers are sweeter and more concentrated than the plain liquid above, so their per-100 g numbers read higher. Source: manufacturer labels / USDA FoodData Central.
Coffee creamer FAQs
How many calories are in coffee creamer?
Plain liquid creamer is 136 calories per 100 g, so one tablespoon (15 g) is about 20 calories. Flavored creamer is 251 per 100 g, about 38 calories per tablespoon.
Is coffee creamer good for weight loss?
A 1 fl oz pour (30 g) of plain creamer adds about 41 calories to a cup of coffee. Fat-free creamer is 71 calories per 100 g, so the same 30 g pour is about 21 calories.
Coffee creamer vs half-and-half: which has fewer calories?
They are close: plain liquid creamer is 136 calories per 100 g and half-and-half is 131, so a tablespoon of either is about 20 calories.
How much sugar is in coffee creamer?
Plain liquid creamer has 11.4 g of sugar per 100 g, about 1.7 g per tablespoon. Flavored creamer has 33 g per 100 g, about 5 g per tablespoon.
Is coffee creamer high in calories?
Not per spoon: plain liquid creamer has 20 calories per 1 tbsp (15 g), or 1% of the daily value. Per 100 g it reaches 136, so the total depends on your pour. Five tablespoons add up to 102 calories.
How many calories are in 1 tablespoon of creamer?
One tablespoon (15 g) of plain liquid coffee creamer has 20 calories, with 1.5 g of fat and 1.7 g of sugar. A flavored tablespoon of the same weight has 38 calories and 5 g of sugar.
What are the macros in coffee creamer?
Per 100 g, plain liquid creamer has 10 g of fat, 11.4 g of carbs, all of them sugars, and 1 g of protein. By calories that is 64% fat, 33% carbs and 3% protein.
How many calories does creamer add to a cup of coffee?
Plain creamer adds 20 calories per tablespoon, 41 for 2 tablespoons and 61 for 3. Flavored creamer adds 38 per tablespoon. Add that to whatever the coffee drink itself contains.
How many kcal does creamer have per 100 g?
Plain liquid coffee creamer has 136 kcal per 100 g. That works out to 20 kcal per 1 tbsp (15 g) and 41 kcal per 1 fl oz (30 g).
