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一杯咖啡的热量，真正来自哪里？塔夫茨大学的研究者分析了美国约3万名成年人在2003至2018年间的饮食记录，发现大家喝的咖啡量几乎没变，每天约13盎司（约384毫升），但来自咖啡的热量却从43千卡增加到60千卡，涨了近四成。增加的主要来源不是糖，而是植脂奶精：它的用量翻了一倍多，到2018年带来的热量已超过糖和牛奶。第一作者认为，原因可能是许多植脂奶精饱和脂肪含量高，而人们近年来又更多寻找植物性或替代乳制品的选择。文章按“现象—研究方法—数据对比—解释—局限”展开，阅读时可留意 yet、however、still 等词如何引出转折，以及 suggests、may 如何为研究结论划定边界。

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Many Americans drink coffee every day, and the amount in their cups has hardly changed in recent years. Yet a new study from Tufts University suggests that those cups now carry more calories than before. The main reason is not sugar. It is non-dairy creamer.

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许多美国人每天都喝咖啡，近年来他们杯中的咖啡量几乎没有变化。然而，塔夫茨大学的一项新研究表明，这些咖啡如今带来的热量比以前更多。主要原因不是糖，而是植脂奶精（非乳制奶精）。

The study was published online on October 19 in the Journal of the Academy of Nutrition and Dietetics, and Tufts described it on October 20. Researchers used a national health survey that asks people to recall everything they ate and drank over a full day. They looked at answers from 30,000 adults aged 20 and over, collected between 2003 and 2018. Then they sorted what people added to coffee into groups, such as dairy milk, cream, sugar, plant-based milk and non-dairy creamer.

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这项研究于10月19日在线发表于《营养与饮食学会杂志》，塔夫茨大学于10月20日进行了介绍。研究者使用了一项全国性健康调查，该调查要求人们回忆自己一整天吃过、喝过的所有东西。他们分析了2003年至2018年间收集的3万名20岁及以上成年人的回答，然后把人们加进咖啡的东西分成几类，例如牛奶、奶油、糖、植物奶和植脂奶精。

The results show a clear difference between the drink itself and what goes into it. Adults drank about 13 ounces of coffee a day, or roughly 384 milliliters, and that number stayed stable. But the calories from coffee rose from 43 a day to 60 a day, an increase of nearly 40 percent.

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结果清楚地显示了咖啡本身与加进去的东西之间的差别。成年人每天大约喝13盎司咖啡，约合384毫升，这个数字一直保持稳定。但来自咖啡的热量从每天43千卡增加到每天60千卡，增幅接近40%。

Dairy milk was still the most common addition by weight in 2018, at 21.4 grams a day. Sugar use did not change much. Non-dairy creamer, however, more than doubled, from 3.37 grams to 8 grams a day. By 2018 it added about 18.5 calories a day, more than sugar at 16 and dairy milk at 11. In 2003, creamer had added only 7.71 calories.

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按重量计算，牛奶在2018年仍是最常见的添加物，每天21.4克。糖的用量变化不大。然而，植脂奶精的用量增加了一倍多，从每天3.37克增至8克。到2018年，它每天带来约18.5千卡热量，超过糖的16千卡和牛奶的11千卡。而在2003年，奶精只带来7.71千卡。

Yongyi Pan, the lead author, said many non-dairy creamers are high in saturated fat, which is rich in calories. This may explain why a small amount can add so much. Creamer has been sold since the 1950s, but Pan said it has become more popular as people look for plant-based choices or other options to dairy.

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第一作者Yongyi Pan说，许多植脂奶精饱和脂肪含量较高，而饱和脂肪热量很高。这或许可以解释为什么少量奶精就能增加这么多热量。Pan 说，奶精自20世纪50年代起就有出售，但随着人们寻找植物性或其他替代乳制品的选择，它近年来变得更受欢迎。

The team also found that adults who slept fewer hours or worked longer hours drank more coffee. Fang Fang Zhang, the senior author, noted that coffee has been linked to several health benefits, but adding sugar and cream can also bring extra calories from sugar and fat.

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研究团队还发现，睡眠时间较短或工作时间较长的成年人喝的咖啡更多。资深作者 Fang Fang Zhang指出，喝咖啡与多项健康益处有关，但加糖和奶油也可能带来额外的糖分和脂肪热量。

The study has limits. People do not always remember exactly what they ate, and daily habits change from day to day, although the team tried to improve its estimates. The numbers also end in 2018. Still, the message is simple: when people count coffee calories, the cup itself may matter less than what they put in it.

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这项研究有其局限。人们并不总能准确记得自己吃过什么，而且日常习惯每天都会有变化，尽管研究团队已设法改进估算。此外，这些数据截至2018年。不过，其中的信息很简单：人们计算咖啡热量时，咖啡本身也许不如他们往里加的东西重要。

新闻来源

• Tufts Now · Americans Are Putting More Additives—and Calories—in Their Coffee (20 Oct 2026)
• ScienceDaily · Coffee calories have jumped nearly 40%. Sugar isn’t the biggest culprit (22 Oct 2026)

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