Experts Say Which Has More Health Perks

The health benefits of drinking coffee regularly are well-documented—and that’s before the morning pick-me-up from caffeinated coffee that so many people rely on. But if it’s decaf coffee vs. regular coffee, is one actually better for you than the other, caffeine content aside?

“The primary difference between regular coffee and decaf coffee is that in decaf coffee, the beans undergo a process in which the caffeine is extracted before they are roasted,” explained Anar Allidina, M.P.H., R.D., a registered dietitian based in Toronto. This process doesn’t remove all the caffeine in the sip, but it comes close. “Decaffeinated coffee generally contains about 2 to 10 milligrams (mg) of caffeine per 8-ounce cup, depending on the bean type and decaffeination method,” said Vicki Koenig, R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y. “Brewed coffee typically contains approximately 95 to 165 mg of caffeine per 8-ounce cup.”

Meet the experts: Anar Allidina, M.P.H., R.D., a registered dietitian based in Toronto; Vicki Koenig, R.D., C.D.N., a masters-level registered dietitian based in New Paltz, NY.

Are there other key differences between decaf coffee and regular coffee that you should know about? Here’s how they compare in terms of nutrient content, possible downsides, and overall health perks.

Is coffee good for you? In short, yes. Coffee beans are incredibly rich in antioxidants, namely polyphenols, chlorogenic acid, and ferulic acid. While caffeine does offer health benefits, most of the perks you can get from drinking coffee come from these powerful plant compounds, which are not extracted during the decaffeination process. That means that decaf coffee still delivers all the same benefits as regular, said Allidina, it just doesn’t have the stimulant effect.

Koenig concurred. “Numerous studies indicate that both caffeinated and decaffeinated coffee are associated with lower all-cause mortality,” she said. “This supports the belief that the non-caffeine compounds contribute to the observed health benefits. There are more than 100 different compounds in coffee besides caffeine!” According to UCLA Health, surveys of studies conducted on coffee have confirmed that both decaf and caffeinated coffee contain these beneficial compounds and can yield many of the same health benefits.

So, what are all those impressive benefits? The health perks of coffee have been proven in studies over and over. Research shows that consistent coffee consumption may:

While caffeine does play a role in some of these benefits, it is just one of the healthy compounds present in coffee that supports overall health. As such, you’re likely to reap many of these perks whether you choose regular or decaf.

Decaf and regular coffee likely have the same benefits, but they do have slightly different downsides to consider. Even though decaf coffee does still contain a small amount of caffeine, it’s likely not enough to deliver an energy boost, if you’re looking to get one from your sip. On the flip side, Koenig said that if you are particularly sensitive to caffeine, even the concentration in decaf (depending on the brew) may be enough to cause side effects like jitters.

In terms of regular coffee, there are risks that come with caffeine consumption. “Agitation, anxiety, palpitations, chest discomfort, gastrointestinal distress, insomnia, and nervousness are sometimes experienced when drinking regular coffee,” said Koenig, though she added that these are more likely to occur after excessive caffeine intake (over six cups of coffee a day) or in older adults. Caffeine is also addictive, she said, and “an abrupt change or decrease in caffeinated coffee can cause withdrawal symptoms.” There are also a handful of people who should avoid or limit caffeine, per the National Library of Medicine. These include people who are pregnant or breastfeeding, people who have sleep disorders, migraines, anxiety, arrhythmia, or high blood pressure, and people who take medications that can exacerbate the side effects of caffeine, such as stimulants.

The vast majority of the health benefits of coffee come from the antioxidants and plant compounds present in the brew, which are found in nearly equal concentrations in both decaf and caffeinated coffee. This means that, assuming you aren’t drinking more than five or six cups a day, neither decaf nor regular coffee is better for you than the other. It is important to note that if you add lots of sugary sweeteners or creamers to your coffee, the benefits start to decrease, regardless of whether you’re sipping regular or decaf. Still, both can be part of a healthy diet.