Is dalgona coffee good for weight loss?

Quick Answer

Dalgona coffee is not an ideal drink for weight loss due to its high sugar and calorie content. While it contains some protein and fat which can be satiating, the high amount of added sugar overwhelms any potential weight loss benefits. Enjoying dalgona coffee occasionally in moderation can be fine, but it should not be a regular part of a weight loss diet.

What is Dalgona Coffee?

Dalgona coffee is a whipped iced coffee drink that rose to popularity on social media in 2020. It’s made by whipping equal parts instant coffee, sugar, and hot water until light and fluffy, then adding it to cold milk. The whipped coffee floats on top of the milk, creating a creamy and photogenic drink.

Some key nutrition facts about dalgona coffee:

– High in calories – A standard recipe contains about 200 calories per 8 oz serving
– High in sugar – It has around 17-25 grams of added sugar, coming from the whipped instant coffee mixture
– Moderate fat and protein – The milk provides 8-11 grams of protein and 5-8 grams of fat
– Low in nutrients – Aside from a small amount of calcium and vitamin D from the milk, it lacks vitamins, minerals, antioxidants, and fiber

So while dalgona coffee provides some satiating protein and fat, its high calorie and sugar content do not make it a weight loss-friendly beverage.

Dalgona Coffee Nutrition Facts

The nutrition content of dalgona coffee can vary based on the specific ingredients and amounts used. However, here are some general nutrition facts for a typical 8 oz serving:

Nutrient Amount
Calories 200
Fat 8g
Protein 11g
Carbs 25g
Sugar 25g

As you can see, a typical serving provides 200 calories, mostly from sugar. The protein and fat comes from the milk used.

Dalgona Coffee Ingredients

The three main ingredients in dalgona coffee are:

Instant Coffee

Instant coffee granules provide the coffee flavor. Instant coffee is dehydrated brewed coffee, so it does contain antioxidants and small amounts of nutrients like riboflavin, magnesium and potassium. However, much of the fiber and compound are lost compared to fresh brewed coffee. The instant coffee also contributes calories and carbs.


White granulated sugar is used to sweeten and thicken up the whipped coffee mixture. Table sugar contains no nutrients – just empty calories and carbs that can spike blood sugar. Some recipes use sugar substitutes like stevia instead.


Whole milk, almond milk, oat milk or other dairy/plant-based milks are used. Milk provides protein, calcium, vitamins A and D, fat, and carbs to the drink. Full-fat milk also makes the drink creamier. Low-fat or skim milk can be used to cut down on calories and fat.

So while the instant coffee gives this drink its signature flavor, the high amount of added sugar is the main concern for weight loss.

Is Dalgona Coffee Good for Weight Loss?

Dalgona coffee is not the best choice when trying to lose weight, for a few reasons:

High in calories and sugar

With about 200 calories and 25 grams of sugar in a typical serving, dalgona coffee is a high calorie and sugar beverage. All those liquid calories and added sugar can lead to weight gain over time. From a calorie perspective, it’s similar to drinking a soda or sweetened coffee drink.

May not be satisfying

While dalgona coffee provides protein, fat, and caffeine – all nutrients that can increase satiety – the high amount of sugar may counteract that. Sugar spikes blood sugar and energy quickly, but can lead to a crash later on. This can cause hunger and cravings. The drink also lacks fiber and complex carbs, which promote lasting fullness.

Nutritionally empty

Aside from a small amount of protein, fat and calcium, dalgona coffee does not provide much nutritional value. Weight loss diets should emphasize nutrient-dense foods that are low in calories, not empty liquid calories.

Easy to overconsume

The creamy, frothy texture of dalgona coffee makes it very easy to gulp down. This can lead to unintentionally high calorie and sugar intake, especially if you have more than one serving. It’s best to enjoy it slowly.

Healthier Dalgona Coffee Alternatives

There are some simple ways to make dalgona coffee more weight loss friendly:

– Use low-fat or skim milk to reduce calories and fat
– Choose sugar-free coffee creamer instead of sugar to avoid added sugar
– Substitute stevia or monk fruit sweetener for some of the sugar
– Add cinnamon or cocoa powder for flavor without extra calories
– Use a high-protein milk like soy or pea protein milk
– Choose light creamers or foamed milk instead of heavy whipping cream
– Skip the milk and enjoy it as a frothy, sugar-free iced coffee

With some modifications, dalgona coffee can be enjoyed occasionally on a weight loss diet. But it shouldn’t be a daily habit due to the high calories.

Healthier Coffee Drinks for Weight Loss

Here are some coffee-based drinks that are lower in calories and sugar than dalgona coffee:

Iced coffee

Brewed coffee chilled and served over ice is naturally sugar-free. Add just a splash of milk and it contains less than 50 calories.

Cold brew coffee

Smooth cold brew concentrate diluted with water or unsweetened milk is low calorie. The lower acidity is also gentler on your stomach.


A frothy cappuccino made with low-fat milk contains about 60 calories and can help satisfy cravings. Use minimal or no sugar.

Black coffee

Straight black coffee is nearly calorie-free and provides antioxidants and caffeine to help with appetite control.

Protein coffee smoothie

Blend coffee, plant-based milk, ice, protein powder, and fruit for a nutritious breakfast or snack. Much lower in sugar than dalgona coffee.

Healthy Eating Tips for Weight Loss

While dalgona coffee is not the best choice for weight loss, these diet tips can help you reach your goals:

Focus on whole, minimally processed foods

Prioritize lean proteins, fruits, vegetables, whole grains, nuts and seeds. These nourish your body and promote satiety.

Read nutrition labels

Be aware of calories, sugar, serving sizes and ingredients. Compare and choose lower calorie options.

Drink plenty of water

Being well hydrated prevents overeating and bloating. Aim for at least eight 8-oz glasses per day.

Eat more fiber and protein

These nutrients help control hunger by stabilizing blood sugar and keeping you fuller longer.

Limit liquid calories

Beverages like juices, soda, sweet tea, and energy drinks add lots of sugar and calories.

Manage portions

Use a food scale and measuring cups to get accurate serving sizes and prevent overeating.

Move more

Aim for 150 minutes of moderate exercise per week, along with strength training and NEAT movements.

The Bottom Line

Dalgona coffee has a tasty, photogenic appeal. But with its high amount of added sugar and calories, it does not promote weight loss. Limiting sugar is key for losing weight sustainably. Enjoy dalgona coffee occasionally in moderation, but rely on healthier unsweetened coffee drinks as your daily habit. Focus on a balanced, low calorie, whole foods diet and active lifestyle to reach your weight goals.

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