Zero Calorie Coffee Creamer for Intermittent Fasting: Can You Have It While Fasting?

Zero-calorie coffee creamers typically contain no carbs, fats, or proteins, making them safe for coffee during intermittent fasting. But some of these creamers may have artificial flavors and sweeteners, which aren’t the best for your health. Read the ingredients and macros and consume the calorie-free creamer with caution. 

Coffee Creamers and Fasting at a Glance

If you like your coffee creamy, you’d probably choose milk or creamer in your black coffee. Now, there’s plenty of variety of coffee creamers out there. Some are made from whole milk, while others are made from fat-free milk. There are also plant-based options. Some creamers are sweet as they have sugar or non-nutritive sweeteners. You’ll also find flavored varieties like hazelnut, vanilla, and mocha. 

Since creamers' compositions vary, so do their calories. Creamers made with actual milk have calories, which can easily break a fast. On the other hand, creamers made with plant-based or artificial ingredients may have very few or no calories, which might not break your fast. 

It ultimately comes down to the exact calorie count per serving and how many servings you add to your coffee. Zero calories or even a few, say under 5 kcal, won’t break your fast. But anything over that might trigger an insulin response, a marker for breaking fast. 

To get the best results from fasting, it’s equally important to track the calories you consume during the eating period. If you’re eating too much during your feeding window, fasting won’t help much (at least not for weight loss). Use the Fastic app to track every last calorie consumed during the day. The process is pretty simple—either manually add a dish and its calories and servings or snap a photo and let the AI algorithm of the app do its magic to add the right number of calories. 

How Many Calories in Coffee Creamers?

Calories in coffee creamers vary by product and brand. Some creamers are pretty high in calories, mainly because of their net carb content. You can expect the calories to be high in whole milk and sugar creamers. 

Here are the calories and sugars in some of the most popular coffee creamers:

The calories in coffee creamers range from 10 to 50 kcal per serving, which may not seem much but may break your fast. More important than calories is the carb and sugar content. If the creamer has a few calories but no carbs, it’s likely a safe option. 

What Do Zero-Calorie Coffee Creamers Contain?

If you’ve taken up intermittent fasting, you’ve probably become health-conscious and like to know what’s in your food (which is great). Of course, you’d want to know what’s in your zero-calorie creamer. 

Since such coffee creamers have no calories, they’re not made from milk or whole cream. Instead, they’re made from vegetable oils and milk derivatives like casein. Emulsifiers like glycerides or dipotassium phosphate are also used. Some also use non-nutritive sweeteners for sweetness. And lastly, there are flavors, which may be natural or artificial. 

The exact ingredients vary by each product and flavor. But as you can probably tell, zero-calorie sweeteners are highly processed. They don’t contain any hazardous ingredients per se, but they also don’t contain anything with health benefits. 

If you must consume coffee with creamer during your fast, you can use a zero-calorie creamer. 

Best Zero-Calorie Coffee Creamers

Today, you have plenty of coffee creamer varieties, even within the zero-calorie category. Here are some of the most liked options:

Nestle Coffeemate

Perhaps the most popular and widely available powdered and liquid coffee creamer, Nestle Coffeemate, is a good, affordable choice. It mostly has non-dairy varieties, which are low in calories and contain zero sugars. Most aren’t exactly zero-calorie but since they contain zero net carbs and less than 10 calories, you may consume a serving in your coffee during a fast. 

International Delight

The brand produces both dairy-based and non-dairy varieties of creamers, the latter being the zero-sugar option. This brand offers many flavor choices, including macchiato, French vanilla, peppermint mocha, and pumpkin pie spice. You can get packs of singles or liquid creamer containers, whichever you prefer. 

Walden Farms

Walden Farms is a brand that specializes in calorie-free foods, including condiments, syrups, dips, and creamers. They produce zero-calorie, zero-sugar creamers with natural flavors. For that classic creamy taste, go with the original flavor. There are also hazelnut, mocha, vanilla, and caramel flavors. 

Watch Out for Other Additives

While coffee itself and the zero-calorie creamer are fast-friendly, other additives may not be. Avoid adding sugar or honey to your creamy coffee during the fasting period. Sugar and honey contain enough calories to stimulate an insulin response. 

Similarly, avoid or limit the use of artificial sweeteners. While they might not break your fast, their health impacts haven’t been researched extensively. So keep their use moderate. 

If you have similar questions about intermittent fasting, download the Fastic app. Its powerful AI-based chatbot can answer your questions with evidence-based information, helping you make informed decisions about food and drink on the fly. With Fastic, you can bring discipline to your fasting regimen—track calories, set hydration reminders, and find tasty but healthy recipes. 

Disclaimer: Speaking with a health professional before beginning intermittent fasting or a diet program is advised. There may be side effects for people with certain medical conditions.