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Is Super Coffee really keto?

Super Coffee has become an increasingly popular beverage among keto dieters in recent years. With claims that it can help boost energy, mental clarity, and fat burning, many people view Super Coffee as an excellent addition to their low-carb, high-fat ketogenic diet. But is Super Coffee truly keto-friendly? In this article, we’ll take an in-depth look at Super Coffee’s ingredients, potential benefits, and compatibility with a ketogenic lifestyle.

What is Super Coffee?

Super Coffee is a type of bulletproof coffee – a beverage made by blending regular coffee with fats like butter or MCT oil. The original bulletproof coffee was created by Dave Asprey and contains just coffee, grass-fed butter, and MCT oil. Super Coffee builds on this basic recipe by also adding additional ingredients like collagen peptides and medium-chain triglycerides (MCTs).

Here is a breakdown of the main ingredients found in Super Coffee:

  • Coffee – Usually a high-quality, low-mold Arabica coffee bean
  • Butter – Grass-fed butter is preferred for its higher omega-3 content
  • MCT Oil – Provides a fast-acting source of ketones and fatty acids
  • Collagen peptides – Help improve skin, hair, nail, and joint health
  • Medium-chain triglycerides – Additional MCTs from coconut or palm oil

By combining coffee with fats and other additions like collagen, Super Coffee aims to provide longer-lasting energy, cognitive benefits, and appetite suppression.

Is Super Coffee Keto-Friendly?

At first glance, Super Coffee appears to align nicely with a ketogenic diet. Keto diets emphasizes high fat intake and very low carbohydrate consumption, typically limiting carbs to just 5-10% of total calories.

Since Super Coffee contains virtually zero carbs, it seems like an ideal keto beverage. However, it’s important to take a closer look at the specific ingredients:


Plain black coffee contains no carbohydrates, fat, or protein – just trace amounts of vitamins and minerals. This makes it a keto-approved beverage choice.


Grass-fed butter mainly consists of fat, with very minimal carbs and protein. Each tablespoon of butter contains just 0.1g net carbs, making butter an excellent high-fat addition to a ketogenic diet.


MCT oil is almost entirely composed of four types of medium-chain triglycerides. Unlike other fatty acids, MCTs are quickly absorbed and used for energy by the body. MCT oil typically contains 8-10g of fat and 0g net carbs per serving, making it very keto-friendly.

Collagen Peptides

Collagen peptides are a form of hydrolyzed collagen protein derived from animal bones, skin, and connective tissue. Collagen peptides contain 5-8g protein per serving and 0g carbs, so they can easily fit into a keto diet.

Medium-Chain Triglycerides

Additional MCTs from coconut or palm oil provide another fast-acting, ketogenic fat source when added to Super Coffee. With around 13g of fat and 0g net carbs per tablespoon, extra MCTs are also very low-carb.

Since Super Coffee contains no carbohydrates and only keto-friendly fats, proteins, and ketones, it is generally considered a ketogenic beverage choice.

Potential Benefits of Super Coffee for Keto Dieters

Some of the potential benefits that make Super Coffee appeal to keto dieters include:

Increased Energy

The caffeine in coffee combined with energy-boosting MCTs and butter can help provide greater energy and avoid the slumps some feel when transitioning into ketosis.

Improved Mental Clarity

The caffeine and MCTs in Super Coffee may provide greater mental alertness and focus, counteracting the “brain fog” occasionally experienced on very low-carb diets.

Appetite Suppression

Drinking calorie- and fat-rich Super Coffee in the morning may lead to reduced food cravings and appetite throughout the day.

Faster Ketosis

Consuming MCTs first thing in the morning helps many keto dieters feel like they enter ketosis faster and stay in it longer throughout the day.

Potential Thermogenic Effects

Animal studies suggest that coffee and MCT oil may raise metabolism and promote greater fat burning, especially in conjunction with a keto diet.

Nutrient Absorption

The saturated fat from butter helps the body better absorb fat-soluble vitamins like A, D, E and K from other foods.

Overall, Super Coffee provides several benefits that can make sticking to the keto diet easier for many people. However, there are some potential downsides to consider as well.

Potential Drawbacks of Super Coffee for Keto

Here are a few potential cons associated with drinking Super Coffee while following a keto diet:

High Calorie Intake

Depending on the exact recipe, a 16 oz Super Coffee can contain 300-500+ calories. This may cause problems reaching an appropriate calorie deficit for weight loss.

GI Issues

Some people experience diarrhea, cramps or vomiting after consuming a lot of fat first thing in the morning, especially on an empty stomach.

Not Actually Needed

You can obtain all the benefits of ketosis without needing to drink fat-filled coffee in the morning if following the diet correctly.

Reduced Hunger Cues

Super Coffee may suppress appetite to the point that people miss hunger signals, leading to potential under-eating throughout the day.

Caffeine Dependence

Over time, individuals may start requiring caffeine to feel normal, rather than just enjoying coffee’s energizing effects.

Nutrient Absorption Hindrance

Caffeine can interfere with the absorption of certain nutrients like magnesium, zinc, iron, calcium, and vitamin D.

Moderate caffeine intake is perfectly healthy for most people. But excessive caffeine reliance combined with high-fat coffee drinks could potentially cause issues on keto.

Tips for Drinking Super Coffee on Keto

Here are some tips to make sure Super Coffee fits your keto goals and lifestyle:

Watch Your Calories

Be mindful of your total calorie intake for the day, as Super Coffee can pack in several hundred extra calories very quickly.

Limit Portion Size

Stick to reasonable serving sizes like 8-12 oz, rather than 16-20+ oz drinks to better control calories and fat intake.

Include Protein

Add collagen peptides or a protein powder to help balance out the high fat content with adequate protein.

Avoid Daily Use

Only consume 1-2 times per week maximum to prevent potential GI issues and excessive calories.

Drink Later in the Day

Have Super Coffee as a meal replacement later in the day rather than your first beverage in the morning.

Eat Enough Calories

Make sure to still eat balanced, filling meals later on so you meet your daily calorie needs.

Using moderation and making adjustments to account for Super Coffee’s high-calorie content allows you to enjoy its benefits while maintaining a healthy keto diet.

The Bottom Line – Can Super Coffee Fit Into a Keto Diet?

Super Coffee can be incorporated into a well-formulated ketogenic diet, but there are pros and cons to consider. Used occasionally and in moderation, Super Coffee provides antioxidants, mental clarity, energy, and keto-friendly fats and MCTs.

However, drinking Super Coffee regularly, especially in large amounts may lead to excessive calories, potential micronutrient deficiencies, and GI issues in some people. Making modifications to your daily meal plan to account for liquid calories is key.

Here are some final tips for fitting Super Coffee into your keto diet correctly:

  • Use grass-fed butter for higher omega-3s
  • Add collagen peptides or protein powder
  • Limit yourself to 8-12 oz maximum per day
  • Only drink 1-2 times per week
  • Follow with a filling, nutritious keto meal
  • Consider having later in the day vs morning

Overall, Super Coffee can be enjoyed occasionally as part of a healthy ketogenic diet when calories and portions are controlled.