Decaf Coffee Vs. Regular Coffee: Which Is Healthier? Dietitians Explain

Beyond the caffeine content, are there other distinguishing qualities between decaf and regular coffee that change their health benefits? Here, experts explain what you need to know.

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, says Allidina, it just doesn’t have the stimulant effect.

Koenig concurs. “Numerous studies indicate that both caffeinated and decaffeinated coffee are associated with lower all-cause mortality,” she says. “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? Koenig notes that coffee’s impact on the body is well researched. Studies show 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 says 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,” says Koenig, though she adds 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 says, 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.

It’s 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.

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 per day or loading your sips with sugar, neither decaf nor regular coffee is better for you than the other, and both can be part of a healthy diet.