Bulletproof coffee, also called butter coffee, is coffee blended with butter and MCT oil. It was made popular by the American entrepreneur Dave Asprey, who got the idea from Tibetan butter tea. Butter coffee is praised for giving long-lasting energy and keeping you full, and many people drink it instead of breakfast. Here is a look at what is really in the cup.
What is in butter coffee?
The classic recipe is a cup of black coffee, 1 to 2 tablespoons of butter and 1 to 2 tablespoons of MCT oil, all blended with a stick blender until creamy. MCT stands for medium-chain triglycerides: fats that come mainly from coconut oil.
How many calories?
| Ingredient | Amount | Approx. kcal |
|---|---|---|
| Black coffee | 250 ml | under 5 |
| Butter | 1 tbsp (14 g) | 100 |
| MCT oil | 1 tbsp (14 g) | 115 |
| Total | about 220 |
With double the butter and oil, the cup comes to about 430 calories, almost all of it from fat. That is as much as a proper breakfast, but without the protein, fibre, vitamins and minerals.
What do we know about butter coffee?
- Feeling full: fat slows down how quickly the stomach empties, and many people stay full for longer. This varies from person to person.
- MCT: the body uses medium-chain fatty acids differently from ordinary fats. There are few good-quality studies on butter coffee itself.
- Saturated fat: both butter and MCT oil are mostly saturated fat. Dietary guidelines say saturated fat should provide less than a tenth of your daily energy.
- Digestion: a large amount of MCT oil can cause diarrhoea or discomfort at first. Start with a teaspoon.
Who is butter coffee for?
Butter coffee can be an occasional treat, and it may suit someone who follows a low-carbohydrate diet and keeps track of calories. If your goal is to lose weight, plain black coffee and a nourishing breakfast are usually the better choice. If you have high cholesterol or a gallbladder or liver condition, ask your doctor first.
A lighter butter coffee with mushroom coffee
- 250 ml hot Tremella mushroom coffee or another Ra Hygge coffee
- 1 tsp butter
- 1 tsp coconut or MCT oil
- a pinch of cinnamon
Put everything in a tall jug and blend with a stick blender for 20 seconds, until a pale foam forms on top. This cup has about 75 calories.
Frequently asked questions
Can butter coffee replace breakfast?
Now and then, yes, but it has no protein, fibre, vitamins or minerals. For an everyday breakfast, varied food is the better choice.
Can you make butter coffee with plant-based fat?
Yes. Coconut oil or plant-based butter works in place of butter. The calorie content stays about the same.
Does mushroom coffee change the calories in butter coffee?
No. The calories come from the butter and oil. Black mushroom coffee is almost calorie-free, just like ordinary black coffee.
Sources
- Tervise Arengu Instituut (National Institute for Health Development, Estonia). Eesti toitumis- ja liikumissoovitused 2015.
- World Health Organization (WHO). Healthy diet, fact sheet, 2020.