Verde Nutrition

What is the healthiest coffee order?

For many of us, our daily cup of coffee (or two, or three..) is non-negotiable. Given how frequently we drink coffee, it’s natural to be curious about how to make it a healthy part of your diet. There are a lot of benefits you can get out of the humble coffee bean, but what your healthiest coffee order is will depend on what healthy means to you. With so many to choose from, you could be guided by anything from health goals and taste preferences, to allergies and intolerances. Let’s take some time to discuss how much coffee you should drink a day and any downsides of caffeine consumption. From there we can more confidently ask: What is the healthiest coffee order? 

How much coffee should you drink per day? 

Caffeine is the component in coffee that acts as a stimulant on the brain and nervous system. It speeds up messages between your mind and the rest of your body. Caffeine can also be found in many teas, chocolate and energy drinks. Food Standards Australia New Zealand (FSANZ) haven’t yet defined an acceptable daily intake for caffeine, and we don’t have clear research about the amount of caffeine we should be consuming each day. However, it is generally advised that healthy adults can consume around 400 g of caffeine safely every day. This is equal to two espressos. If you’re pregnant or breastfeeding, it’s advised to limit your intake to 200 mg per day, and children shouldn’t consume more than 100 mg per day.  

To find out how your current intake is looking, here’s how much caffeine you can find in your favourites: 

  • 50 ml shot of espresso = 150-200 mg caffeine 
  • 250 ml can of energy drink = 80-100 mg caffeine 
  • 1 tsp instant coffee = 60-80 mg caffeine 
  • 50 g dark chocolate = 60 mg caffeine 
  • 250 ml cup black tea = 50 mg caffeine 
  • 375 ml can cola = 50 mg caffeine 
  • 250 ml cup green tea = 30-50 mg caffeine 
  • 50 g milk chocolate = 10 mg caffeine  

The health benefits of coffee 

Research shows that coffee consumption is linked to a range of health benefits. These include a reduced risk for some cancer, a lower chance of developing Alzheimer’s disease, a reduced risk of type 2 diabetes and a lower risk for depression. Overall, studies have also shown that coffee drinkers live longer, but more research is needed on why exactly this is.  

The negative side effects of coffee 

As with all things in life, there are some downsides to drinking coffee. Research has found that a high caffeine intake was associated with poorer pregnancy outcomes compared to a low/no caffeine intake. These outcomes could include low birth weight, premature birth and pregnancy loss. High caffeine intake is also associated with fracture risks.  

Some people are particularly sensitive to caffeine and can experience uncomfortable symptoms including a racing heart, sweaty palms and anxiety. If this is the case for you, it’s best not to push it. Caffeine is also a gut irritant, so can trigger gut symptoms for some individuals. 

As much as a cup of coffee can help to provide a good energy boost, that afternoon slump pick-me-up can cause sleep problems. If you find yourself struggling to sleep, try having your last cup of coffee before midday, switching to something decaf after that. Most people can tolerate 1-3 coffees a day without experiencing negative side effects.  

And don’t forget that, as delicious as coffee may be, it is not a meal! Replacing meals with coffee can lead to you feeling hungry again quickly as well as missing out on essential nutrients. Coffee lacks fibre, healthy and protein, all of which you should be getting from a well-balanced meal.  

So what IS the healthiest coffee order? 

If you’re after a solid nutritional profile, you’ll get the benefits of an espresso with an extra punch of protein (8.9 g) from the milk when you order a flat white. A full cream flat white is roughly 120 calories, and a skim-milk or skinny is 70 calories. The benefit of going for the full cream is that it is likely to keep you fuller for longer.  

If you’re being mindful of your energy intake, the lowest calorie option would be a long black or an iced long black, clocking in at just 1 calorie! This is just a shot of espresso with hot or cold water, and research shows that 100 mg of caffeine from black coffee can increase alertness and improve mood, while reducing fatigue, tiredness and headaches.  

If you’re lactose intolerant or are looking for a milk alternative, this is a good option for you. Whatever you reasons for wanting to avoid cow’s milk, soy milk is the plant-based option that has the most similar nutrition profile to cow’s milk when it is fortified with calcium. It is also higher in protein than other alternatives. Look for brands that have at least 250 mg of calcium per 250 ml, like So Good and VitaSoy. Most soy milks also contain refined sugar such as cane sugar and raw sugar, so you can also look out for brands that contain less than 2 tsp/8.5 g of sugar per serving.  

Avoid these coffee orders 

Beware of the sugar content in flavoured syrups, whipped cream and added chocolate. You mostly find these ingredients in mochas and powder-based chai lattes. You don’t need to treat these as unhealthy coffee, especially if you enjoy them. Simply look for balance and keep them to weekly treats, while going for something more simple for your every-day coffee order.  

We have so much more nutritious work-day deliciousness coming your way! Make sure you’re following us on Linkedin, so that you never miss a beat. In the meantime, if you’re looking for something good to eat with your first cup of the day, here are some healthy breakfast ideas for you to try.  

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By using our Site or any Services, you agree to be bound by these Terms of Use and our Privacy Policy [insert hyperlink]. We may amend our Terms of Use or Privacy Policy at any time and will will use reasonable endeavours to notify you if we do so. If you do not agree to these Terms of Use or the Privacy Policy (or any subsequent amendments) you must cease using our Site and/or our Services immediately.


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In addition to our obligations under the Privacy Act and HRIP Act, we also comply with all Australian Child Protection legislation to the extent applicable.



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Approvals and Consents

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Entire Agreement

The agreement contained in these Terms of Use together with our Client Consent Form contain all of the terms, conditions, representations and warranties in connection with the agreement reached between the parties with respect to the subject matter of the Services. In the event of any inconsistency between these Terms of Use and our Client Consent Form, these Terms of Use shall prevail.


Relationship of Parties

Nothing in this these Terms of Use creates a partnership or joint venture between the parties, and no party can bind or pledge the credit of the other party.


Governing Law and Jurisdiction

The agreement contained in these Terms of Use is governed by and construed in all respects in accordance with the laws of the State of New South Wales, Australia and the parties hereby submit to the exclusive jurisdiction of the courts of the said State of New South Wales.



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Force Majeure

You agree that we are not responsible to you for anything that we may otherwise be responsible for, if it is the result of events beyond our control, including, but not limited to, acts of God, war, insurrection, riots, terrorism, crime, labor shortages (including lawful and unlawful strikes), embargoes, postal disruption, communication disruption, failure or shortage of infrastructure, shortage of materials, or any other event beyond our control.



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We reserve the right to make any changes and corrections to this notice. Please refer to this page from time to time to review these Terms of Use and new additional information.



Access to our Site may be terminated at any time by us without notice. These Terms of Use will nevertheless survive any such termination.


HBPL Pty Ltd ABN 93612522540, Trading as Verde Nutrition Co (“Verde”, “us”, “we”, “our”), complies with the Privacy Act 1988 (Cth) (“Privacy Act”) and the applicable Privacy Principles in the Privacy Act when handling personal information, together with the Health Records and Information Privacy Act 2002 (NSW) (“HRIP Act”) (or such other State legislation as may apply in relation to health information at the time of collection) and the applicable Health Privacy Principles in the HRIP Act when handling personal information which is health information.

We take the protection of your personal information seriously. Personal information includes any information or opinion, whether true or not, about a person who is identified or whose identity can reasonably be established.


We collect personal information for the purposes of delivering our products and services. We may collect information through our website (“Website”), or in the course of providing our services in person, verbally and/or in writing from time-to-time.

We collect personal information:

  • from our customers – when they register an enquiry, request an assessment for the purposes of nutritional counselling, purchase a nutritional or other health plan or associated package, purchase an eBook, or otherwise in the course of providing our services at any other time from time-to-time;
  • when we receive enquiries through the Website and when the Website is otherwise accessed or used;
  • when we receive enquiries via email; and
  • from third party service providers – when they are engaged to supply services to us (such as professional services), provide information to us or invoice us for the provision of services.

The kind of personal information we may collect will depend on who you are (e.g. a client or third party service provider) and the nature of your interaction with us, and may include your full name, email address, age, weight, and any medical conditions or allergies/intolerances, billing information and other personal information. If you do not provide us with all the information we request, we may not be able to deliver our services.

Some personal information we collect may include health information as defined in the HRIP Act. We collect health information from customers for the purposes of providing nutritional counselling and associated nutritional plans.

This enables us to safely, appropriately and accurately provide our services and assess the needs of our customer in the provision of our services and to generally assist in optimising the quality of our service.


By engaging us or registering your details on our Website, and/or using our Website or supplying information or documents to us or otherwise engaging our services, you consent to us collecting, using and disclosing your personal information (including health information) for the purposes specified in this Privacy Policy. By registering your details on our Website, and/or using our Website you also agree to our Terms of Use available here [insert hyperlink]


We may use any personal information collected (excluding health information) to provide our services, operate the Website, send you our newsletter, respond to feedback and complaints, communicate with third party service providers, develop new services, or if needed to enforce our Disclaimer or Website Terms of Use with you. If you are a third party service provider, we will use your personal information to email you to accept your offer to provide services, correspond with you in relation to the provision of services and to pay your invoices.

In all cases, unless you have opted out, you consent to us using your personal information (excluding health information) for direct marketing purposes in order to tell you about our services. We may contact you by mail, telephone, email or SMS to market our products and services. We will always give you the opportunity to opt out of receiving any future direct marketing correspondence.

Health Information

We comply with the Health Privacy Principles set out in the HRIP Act in the collection, use and disclosure of all health information. We collect your health information:

  • from our customers when they request an assessment for the purposes of nutritional counselling, and/or purchase a nutritional plan or associated package;
  • as necessary for the provision of our services, but only as necessary for the provision of our services, or as otherwise in accordance with your consent, or as may be required by law including Court order;
  • only from you (or from someone authorised by you) (including your caregiver if you have one);
  • with care, taking reasonable steps to ensure your information remains confidential and that any persons we disclose it to in accordance with this Privacy Policy are also required to keep it confidential;
  • with accuracy, on the basis that you may at any time request a copy of the health information that we hold by emailing us at: In the event our records are found to be inaccurate, we will rectify any inaccuracies on the basis of the further information you provide.

Disclosure and sharing:

We may disclose personal information (excluding health information) to third parties for purposes associated with your purchase of our services and to third party service providers we engage to help us deliver our services and for marketing purposes. We will only disclose personal information to additional third parties with your consent or if permitted or authorised to do so by law. Some places outside of Australia may not have adequate data protection laws at all or may offer differing levels of protection of personal information which are not as high as in Australia. By submitting personal information to us, you acknowledge that, provided we have used your personal information in the ways set out in this Privacy Policy, we cannot be held responsible for any use of your data by third parties located overseas who receive and process your data.

Data security and quality:

We will take reasonable steps to protect the personal information we collect and hold from misuse, loss and interference and from unauthorised access and modification, and to make sure it is accurate, complete and up-to-date when we collect, use or disclose it.

To assist us, please ensure you provide us with your correct details, and let us know if you believe the information we have about you is inaccurate, incomplete, out of date or misleading (and we will take reasonable steps to correct the information). We may take steps to destroy or permanently de-identify information when it is no longer needed for any purpose for which it may be used or disclosed. We may retain and use de-identified information.

Our Website: 


We may use “cookies”; technology to store data on your computer using the functionality of your browser. Many websites do this because cookies allow the website publisher to do useful things like find out whether the computer has visited the site before.

You can modify your browser to prevent cookie use – but if you do this our service (and our Website) may not work properly. The information stored in the cookie is used to identify you. This enables us to operate an efficient service and to track the patterns of behaviour of visitors to our Website.

In the course of serving advertisements to our Website (if any), third-party advertisers or ad servers may place or recognise a unique cookie on your browser. The use of cookies by such third party advertisers or ad servers is not subject to this Privacy Policy, but is subject to their own respective privacy policies.

Access, correction and complaints:

You can request, and we will provide you with access to, any personal information we hold about you (including any health information) (subject to any applicable legal exceptions). Please also let us know if you have any concerns or complaints about the way we are handling your personal information so we can address them. Requests should be submitted by email to: Where our records are found to be inaccurate, we will promptly rectify any inaccuracies on the basis of the further information you provide.

Transfer in certain circumstances:

If there is a sale, merger, consolidation, change in control, transfer of substantial assets, reorganisation or liquidation of us then, in our sole discretion, we may transfer, sell or assign personal information collected to one or more relevant third parties.

Changes to this Privacy Policy:

This Privacy Policy forms part of our Terms of Use and therefore the agreement between you and us (either in your capacity as a client or a third-party service provider). We may, from time to time, amend this Privacy Policy, in whole or part, in our sole discretion. Any changes to this Privacy Policy will be effective immediately upon the posting of the revised Privacy Policy on on the nature of the change, we may announce the change on the www.verdenutrition.cohomepage or by email (if we have your email address). However, in any event, by continuing to use the Website and/or our service following any changes, you will be deemed to have agreed to such changes. If you do not agree with the terms of this Privacy Policy, as amended from time to time, in whole or part, you must terminate your use of the Website and inform us immediately prior to any further receipt of our services.

Contact us:

If you have any questions about this Privacy Policy, or if you wish to request access to your personal information, correct or update you details or raise any privacy concerns you may have, please contact us at: 

For further information on your privacy rights go to:

For further information on the HRIP Act, go to: