Should your java be piping hot or on the rocks? L360 investigates.
Whether they wake up with steaming mugs of pumpkin spice or prefer the refreshing chill of an iced brew, coffee-lovers are passionate about their preferred variety. But is one better for you than the other?
L360 look at the battle between iced and hot through the lenses of health, taste and science.
Read more: A non-coffee drinker’s guide to morning beverages
Hot coffee pros and cons
A comforting cup of hot coffee is a ritual for many — a quiet moment before the day begins. But beyond the warm fuzzies, is it good for you?
“Hot coffee contains more antioxidants,” observes functional medicine health coach Rachna Stear, “so in theory is better from a health perspective.” A 2018 study found this to be the case, but stated more research is needed.
However, there’s a catch. The hotter your coffee, the more acidic it is. “Cold-brewed coffee is less acidic,” says Stear, “so may be better for people with gastrointestinal issues.”
Pro-tip: Love hot coffee but struggle with its acidity? Opt for lighter roasts, which tend to be less acidic than darker varieties.
Iced coffee doesn’t have the same temperature restraints as hot coffee, so we tend to guzzle it down faster. That means more caffeine enters our system in a shorter period of time, leading to a more powerful peak and, therefore, a heavier crash. Slowly sipping a hot coffee gives a more pleasant, steady buzz — and a less detrimental crash.
Read more: 8 of our favourite places to get your matcha fix in London
Iced coffee benefits
Just a delicious treat — or beneficial?
Iced coffee, particularly cold brew, is brewed at room temperature or chilled over several hours.
This slower process creates an extract that is up to 67% less acidic than its hot counterpart, according to a study in the Journal of Analytical Chemistry.
This makes iced coffee a gentler option for those with sensitive stomachs or acid reflux.
Hot vs cold caffeine levels
Temperature doesn’t change the caffeine content drastically. However, cold brew tends to be brewed as a concentrate, which can pack a stronger punch if not diluted with water or milk.
“Because of its brewing method, cold brew often has a higher caffeine content, which can be a consideration for those sensitive to caffeine”, explains Kyle Crowley from Protein Works.
Read more: Say goodbye to the 3pm slump and power through without caffeine
The caffeine concentration in hot coffee is about 60-100mg per 100 ml, according to a study published in the Journal of Food Science. Cold brew has around 40-60mg per 100 ml.
However, cold brew is often consumed in larger servings, so we may end up drinking just as much, if not more, caffeine in our iced coffee.
Added sugars
Iced coffee isn’t inherently worse for you than hot, explains dietitian Elizabeth Sanchez of Green Health Dietetics – it’s the stuff we add that we need to be wary of.
She explains: “Iced coffee often comes with added ingredients like sugary syrups or sweeteners, high fat creams, milks or other toppings. These can increase the calorie, sugar and fat content, making iced coffee potentially less healthy than a simple cup of hot black coffee.”
These sugary additions can — according to Kyle — lead to weight gain, blood sugar spikes and even an increased risk of metabolic issues.
Read more: Wait, is oat milk actually bad for you?
A shocking 2023 investigation by Which? found that some frappes from Caffè Nero, Costa and Starbucks contain more sugar than health experts say you should have in an entire day.
One of the worst menu products they found, the Starbucks Grandé Java Chip Frappuccino with soya milk, contains 46g of sugar – more than 11 teaspoons’ worth. NHS health advice suggests a maximum of 30g, or 6-7 teaspoons of free sugar per day.
In contrast, hot coffee is often enjoyed black or with minimal additives, making it easier to keep calorie intake low.
“If you’re looking to be healthier with your coffee choice, then the best thing to do is avoid any additions, such as sugar, syrups or even cream,” suggests Jonny England, director of coffee at Swedish coffee brand Löfbergs. “The simpler the coffee, the less impact it will have on your health.”
Benefits of smelling hot coffee
Refreshing as it may be, iced coffee lacks one major thing that hot coffee provides in oodles: that smell of coffee.
And as the days get darker and colder, there’s something relaxing about clutching a warm mug in chilly fingers.
“Drinking hot coffee provides a comforting experience that can contribute to mental wellbeing, especially in colder weather,” says Gabrielle Marie Yap, senior editor at Carnivore Style.
Read more: How to make the perfect pumpkin spiced latte at home
Environmental impact and sustainability
If your choice between iced and hot coffee goes beyond personal health and into environmental consciousness, there’s a green argument for hot coffee. Preparing iced coffee requires more energy and water, especially when factoring in ice production and longer brewing times.
While it’s not a huge environmental villain, hot coffee tends to have a smaller carbon footprint, owing to its quicker preparation time.
For the eco-conscious, try cutting back on single-use plastic cups with iced drinks and opt for reusable alternatives. Even a minor shift can reduce waste and water consumption.
So, is iced or hot coffee better?
The answer: it depends.
Both, says Kyle, “offer the same antioxidants, caffeine content and potential health benefits, like improved cognitive function and metabolism support.”
Capping your coffee intake to a maximum of four cups per day can, says Elizabeth, yield benefits, such as anti-inflammatory effects, anti-cancer properties, antioxidants, fibre for the gut and improved alertness.
Not the answer you were likely hoping for, but there are a lot of factors to consider:
- If you’re after antioxidants, go for hot coffee
- For lower acidity and a gentler digestive experience, iced coffee wins
- Be wary of adding sugar, especially to iced coffee
Both hot and iced coffee have their benefits, so the best choice is the one that fits your body’s needs and your lifestyle.
Celebrate International Coffee Day by experimenting with the options and seeing what makes you feel better.
Just remember, whichever you choose, moderation is key.
