Intermittent fasting is one of the most popular diets and enjoys a cult following. Many Hollywood actors and fitness influencers swear by its effectiveness. While you’ll find abundant information about what you can eat during the IF feeding phase, there isn’t much awareness about what you can and cannot consume during the fasting phase. This article is a small step towards changing that. However, we’ll stick to coffee and coffee creamer for intermittent fasting.
Contrary to what most people think, you don’t have to cut out coffee from your diet on an intermittent fasting diet. Many experts believe you won’t break your fast as long as you consume under 50–75 calories during the fasting window. Notably, there is no scientific evidence to back this claim.
If you follow this advice, you could safely add creamer to your coffee without making the cardinal sin of breaking your fast. Plus, a few calories will ensure you’re not dragging your feet through the fasting phase.
Do you absolutely need coffee (and a creamer) in the fasting window of an intermittent fast? No. But can it help get through the eight waking hours (considering you are following a 16:8 split and sleeping at least eight hours a night) of the fasting phase? Absolutely. So sit tight and read on to learn more about the best coffee creamers you can use on an IF diet.
10 Best Coffee Creamers For Intermittent Fasting
Here are the best IF-safe coffee creamers on the market:
- Best Overall: Laird Superfood Creamer (Unsweetened)
- Best with MCT Oil: Bulletproof French Vanilla Creamer
- Best Sugar-Free: PRYMAL Sugar-Free Coffee Creamer
- Best Dairy-Free: KOS Organic Coconut Milk Powder
- Best Low-Calorie: nutpods Coffee Creamer
- Best Convenient: Nestlé Coffee mate Coffee Creamer
- Best Plant-Based: Califia Farms Almond Milk Coffee Creamer
- Best Sweetened: 360 Nutrition Keto Creamer with MCT Oil
- Best for Keto: BioTrust Keto Elevate
- Best High-Protein Creamer: Vital Proteins Collagen Coffee Creamer
How Much Do the Best Coffee Creamer for Intermittent Fasting Cost?
Depending on the brand, quality, ingredients, and number of servings, the best coffee creamers for intermittent fasting can cost anywhere between $12.95 to $32.95 — meaning, an IF-friendly coffee creamer can cost you $0.08 to $2.41 per serving.
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Here’s a breakdown of the prices of the best IF-safe coffee creamers and what we like about them:
| Category | Product | Name | Price | Price/Serving | Why We Love It |
| Best Overall |  |
Laird Superfood Creamer (Unsweetened) | $20.95 | $0.09 | A clean, delicious, and budget-friendly creamer that you cannot go wrong with. |
| Best with MCT Oil |  |
Bulletproof French Vanilla Creamer | $29.99 | $1.07 | One of the most popular coffee creamers on the market for its taste and fat-burning properties. |
| Best Sugar-Free |  |
PRYMAL Sugar-Free Coffee Creamer | $21.99 | $0.91 | A must-have sugar-free all-natural coffee creamer. |
| Best Dairy-Free |  |
KOS Organic Coconut Milk Powder | $19.99 | $0.11 | Its versatility makes it great for adding to different recipes. |
| Best Low-Calorie |  |
nutpods Coffee Creamer | $14.95 | $0.22 | The ultra-low calorie creamer is great for intermittent fasting folks. |
| Best Convenient |  |
Nestlé Coffee mate Coffee Creamer | $23 | $0.12 | Probably the most convenient creamer on this list. |
| Best Plant-Based |  |
Califia Farms Almond Milk Coffee Creamer | $32.95 | $0.08 | Tastes great and is one of the most budget-friendly coffee creamers on the market. |
| Best Sweetened |  |
360 Nutrition Keto Creamer with MCT Oil | $12.95 | $0.28 | The coconut sugar adds a unique flavor and texture to the creamer. |
| Best for Keto |  |
BioTrust Keto Elevate | $39 | $1.95 | The unsweetened and unflavored creamer can be added to several recipes. |
| Best High-Protein Creamer |  |
Vital Proteins Collagen Coffee Creamer | $28.98 | $2.41 | A protein-packed coffee creamer that tastes great. |
Top 10 Best Coffee Creamer for Intermittent Fasting
Given below are the best intermittent fasting-friendly coffee creamers in various categories:
Best Overall
Are you strapped for time and don’t want to read through an entire article about coffee creamers? Go with our pick for the best overall coffee creamer, and thank us later.
Laird Superfood Creamer (Unsweetened)
The Laird unsweetened creamer uses coconut milk powder, aquamin, and organic extra virgin coconut oil. Although this product is unsweetened, it has a delicious natural flavor.
A single serving of Laird creamer contains 15 calories, making it suitable to consume during an IF fasting phase. Plus, it includes zero protein, sugar, sodium, and a gram of carbs and fats.
The Laird Superfood creamer is plant-based and has all four MCTs. Medium-chain triglycerides (MCTs) are types of fat found in oils, such as coconut and palm oil, which can help boost your energy levels and keep you satiated for longer.
Laird Superfood was founded by prolific big-wave surfer and self-styled coffee connoisseur Laird Hamilton. The brand focuses on developing products that improve physical performance.
Laird Superfood creamer is dairy, gluten, and soy free. The non-GMO product is keto-friendly and suitable for vegans.
Our best overall coffee creamer for intermittent fasting checks all the right boxes. It is effective, delicious, and one of the highest-rated coffee creamers on Amazon. Plus, at $0.09 per serving, it is one of the most budget-friendly coffee creamers for intermittent fasting.
Who Should Buy Laird Superfood Creamer (Unsweetened)?
- Folks who want a highly-rated coffee creamer.
- Those on a shoestring budget.
- People that want MCTs in their creamer.
- Calorie watchers.
Who Should Not Buy Laird Superfood Creamer (Unsweetened)?
- Those who prefer a sweetened coffee creamer.
- People who like flavored creamer.
Laird Superfood Creamer
Laird Superfood Creamer
Laird Superfood Creamer is one of the highest-rated coffee creamers on the market and is our pick for the best overall coffee creamer for intermittent fasting. Its price and ingredients make it a hard-to-beat package.is one of the highest-rated coffee creamers on the market and is our pick for the best overall coffee creamer for intermittent fasting. Its price and ingredients make it a hard-to-beat package.
Best with MCT Oil
MCT oil is an ingenious addition to coffee creamer, especially for folks on an intermittent fasting diet program. It boosts heart health, gut health, and weight loss, improves athletic performance and energy levels, suppresses hunger, and keeps you feeling full for longer.
Bulletproof French Vanilla Creamer
Bulletproof Creamer is another popular coffee creamer. It contains MCT oil (caprylic and capris acid triglycerides from highly refined coconut oil), grass-fed butter, acacia gum, natural flavors, and stevia leaf extract.
One 15g serving of Bulletproof French Vanilla Creamer contains 100 calories. We recommend consuming half a serving to ensure you do not break your fast.
Half a serving of the creamer will contain five grams of fats, seven grams of cholesterol, 15g of sodium, two grams of carbs, and zero protein.
Who Should Buy Bulletproof French Vanilla Creamer?
- Those who cannot do without MCT oil.
- People who prefer a flavored creamer. Bulletproof creamer offers five flavors.
- Folks who want a creamer with grass-fed butter.
Who Should Not Buy Bulletproof French Vanilla Creamer?
- Folks that want an unsweetened coffee creamer.
Bulletproof French Vanilla Creamer
Bulletproof French Vanilla Creamer
Bulletproof Creamer is delicious and will provide sustained energy throughout the day. This creamer is great for folks who want to shed body weight.
Best Sugar-Free
If you’re in the market for sugar-free coffee creamer, you cannot go wrong with our pick for this category.
PRYMAL Sugar-Free Coffee Creamer
PRYMAL Sugar-Free Coffee Creamer is vegetarian and non-dairy. The brand uses sodium caseinate as the carrier in the MCT Oil and Coconut Oil powder, which has lactose removed.
A serving of the PRYMAL creamer consists of 50 calories, 4g of fats, 45mg of sodium, 5g of carbs, and zero protein.
With 10 flavors to choose from, PRYMAL spoils its customers for choice. Furthermore, the brand offers its products in a pack of one and an assortment of three pieces.
Who Should Buy PRYMAL Sugar-Free Coffee Creamer?
- Keto dieters and diabetic people who want a sugar-free coffee creamer.
- Folks who want flavor options.
Who Should Not Buy PRYMAL Sugar-Free Coffee Creamer?
- Those who want an unsweetened creamer. PRYMAL contains stevia, erythritol, and natural flavors.
PRYMAL Sugar-Free Coffee Creamer
PRYMAL Sugar-Free Coffee Creamer
PRYMAL was born when a daughter wanted to help her father fix his lifestyle. This product carries the same ethos and is a healthy choice for people dealing with diabetes and the elderly who want a delicious but sugar-free coffee creamer.
Best Dairy-Free
While some people prefer the taste of black coffee over milk coffee, lactose intolerant people do not have the luxury of choice. A dairy-free coffee creamer can make your coffee experience more pleasurable.
KOS Organic Coconut Milk Powder
The smooth and creamy KOS coffee creamer uses organic coconut milk powder as its base. MCTs in natural coconut powder help with ketone production in the liver, turning extra fat into energy.
Furthermore, coconut powder improves nutrient circulation in your body and can help delay the onset of fatigue by improving oxygen supply throughout your body.
Each 2g serving of the KOS creamer delivers 15 calories, 1.5g of fats, a gram of carbs, and zero protein. The plant-based coffee creamer can be used in coffees, smoothies, or other recipes.
Who Should Buy KOS Organic Coconut Milk Powder?
- Vegans.
- Lactose-intolerant people.
- Folks who want a sugar-free creamer.
Who Should Not Buy KOS Organic Coconut Milk Powder?
- People who want a flavor option.
- Those after a sweetened creamer.
KOS Organic Coconut Milk Powder
KOS Organic Coconut Milk Powder
KOS Organic Coconut Milk Powder creamer is a must-buy for folks that want a coconut-based creamer.
Best Low-Calorie
Our pick for this category is great for folks that are always worried about their calorie intake during the fasting window.
nutpods Coffee Creamer
nutpods coffee creamer is a non-dairy product made from almonds and coconuts. This liquid-based creamer contains zero sugar, carbs, protein, cholesterol, sodium, and a gram of fats. Each serving of nutpods creamer contains 10 calories.
This dairy-free creamer has a rich taste, smoothness, and consistency that give the conventional half-and-half creamers a run for their money. nutpods coffee creamer can be added to your coffee or beverage of choice.
Who Should Buy nutpods Coffee Creamer?
- Calorie-conscious people.
- Folks that want an unsweetened coffee creamer.
- Vegans and lactose intolerant people.
Who Should Not Buy nutpods Coffee Creamer?
- Those who want an unflavored coffee creamer.
nutpods Coffee Creamer
nutpods Coffee Creamer
The liquid-based nutpods Coffee Creamer is rich in taste and low in calories—a match made in heaven. Plus, this product comes in environment-friendly plant-based packaging.
Best Convenient
Most coffee creamers come in family-sized packages, which is great but can become inconvenient if you plan on traveling with the creamer or carrying your creamer to work. The Nestlé Coffee mate Coffee Creamer solves this problem.
Nestlé Coffee mate Coffee Creamer
Nestlé is one of the biggest brands in the world—and in the coffee industry. Its instant coffee brand Nescafé is a global success. The Nestlé Coffee mate Coffee Creamer comes in backpack-friendly singles that are convenient to use and carry around. Even if you’re not always on the move, these single-serving packagings deliver the right amount of creamer to make your coffee bliss.
The dairy-free creamer contains water, coconut oil, sugar, sodium caseinate, dipotassium phosphate, mono and diglycerides, artificial flavor, and beta-carotene color.
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A serving of the Nestlé creamer contains 10 calories, a gram of fat, and zero protein, carbs, sodium, and potassium.
Who Should Not Buy Nestlé Coffee mate Coffee Creamer?
- People that want liquid-based creamer.
- Those who are always on the move.
Who Should Not Buy Nestlé Coffee mate Coffee Creamer?
- Folks that want a sweetened creamer.
- Fans of dairy-based coffee creamers.
Nestlé Coffee mate Coffee Creamer
Nestlé Coffee mate Coffee Creamer
This non-dairy creamer from Nestlé has a rich, velvety smooth taste and flavor. It's a must-have for coffee lovers who are always on the go.
Best Liquid Form
The creamer form can make a big difference in how your coffee tastes and feels. Many users believe a liquid creamer can make your coffee more smooth and texture-rich.
Califia Farms Almond Milk Coffee Creamer
The Califia Farms coffee creamer uses almond milk (water, almonds), coconut cream, cane sugar, natural flavors, sunflower lecithin, calcium carbonate, sea salt, potassium citrate, locust bean gum, and gellan gum.
The Califia Farms coffee creamer is shelf-safe, dairy-free, and vegan-friendly. Plus, it is soy, gluten, carrageenan, BPA, and preservatives-free.
A serving of Califia Farms contains 15 calories, 0.5g of fat, and 2g of sugar per serving. It is one of the most budget-friendly creamers on the market.
Who Should Buy Califia Farms Almond Milk Coffee Creamer?
- Folks that want a great-tasting coffee creamer.
- Vegans.
- People that want a liquid form creamer.
- Those on a shoestring budget.
Who Should Not Buy Califia Farms Almond Milk Coffee Creamer?
- People that carry their coffee creamer with them.
- Folks that want a sugar-free creamer.
Califia Farms Almond Milk Coffee Creamer
Califia Farms Almond Milk Coffee Creamer
Califia Farms creamer is a rich, thick, and luscious plant-based liquid coffee creamer that has a nutty and tropical flavor with a hint of vanilla.
Best Sweetened
Although unsweetened creamers are generally better for overall health, some like waking up to sweet coffee. A sweetened coffee creamer can give you an instant energy boost in the morning.
360 Nutrition Keto Creamer with MCT Oil
The 360 Nutrition Keto Creamer with MCT Oil uses coconut sugar, which is considered healthier than conventional white sugar. The coconut oil and MCT powder used in the creamer give your coffee a rich and smooth texture.
The brand claims improved concentration and metabolism, sustained energy levels, and better muscle strength as benefits of using the creamer.
Each serving of the creamer contains 30 calories, 3g of fats and carbs, and zero protein.
Who Should Buy 360 Nutrition Keto Creamer with MCT Oil?
- Coffee connoisseurs who want flavor options. The 360 Nutrition Keto Creamer comes in four different flavors.
- Folks that want a sweetened coffee creamer.
Who Should Not Buy 360 Nutrition Keto Creamer with MCT Oil?
- People that want a dairy-based creamer.
- Those who want a liquid creamer.
360 Nutrition Keto Creamer
360 Nutrition Keto Creamer
360 Nutrition Keto Creamer is a great option for folks that prefer a sweet coffee creamer. It will give you an energy boost without breaking your fast.
Best for Keto
Most people think you cannot combine different diets. While this might be true for most diet regimens, it is not the case for intermittent fasting. IF involves fasting for a certain amount of time during the day and then scheduling your meals during the remaining time.
An IF diet has little to do with what you eat in your feeding window as long as you abide by your calorie and macro goals. Furthermore, combining the keto diet with IF may help you reach ketosis faster than a keto diet alone.
You could combine an IF diet with paleo, IIFYM, and even a keto diet. Feel free to experiment with different combinations, but obviously after consulting your healthcare provider.
BioTrust Keto Elevate
BioTrust Keto Elevate is a popular keto-friendly coffee creamer. Per the brand, this product helps improve mental clarity, boosts energy levels, and manages appetite.
A single serve of BioTrust Keto Elevate delivers 60 calories, 5g of fat, 3g of carbs, and zero protein.
The BioTrust creamer is unsweetened and unflavored and delivers a thick and creamy texture. Keto Elevate is manufactured in a GMP-certified facility, is third-party tested, and comes with a money-back guarantee.
Who Should Buy BioTrust Keto Elevate?
- Diabetic people that want an unsweetened creamer.
- Those who want a caprylic acid (C8) MCT-loaded creamer.
Who Should Not Buy BioTrust Keto Elevate?
- Folks who prefer a flavored coffee creamer.
- People that prefer a liquid creamer.
BioTrust Keto Elevate
BioTrust Keto Elevate
BioTrust Keto Elevate is C8-rich—the most powerful and ketogenic MCT—and helps support mental clarity and focus. It is unsweetened and unflavored.
Best High-Protein Creamer
High-protein creamers are where things get a little controversial. Eating high-protein foods can break your fast. However, we will limit the use of the protein creamer to ensure we don’t break our fast.
Vital Proteins Collagen Coffee Creamer
Collagen can help improve skin health and reduce joint pain. Collagen is a structural protein found in the body and can also be consumed through animal products.
Each serving of Vital Proteins Collagen Coffee Creamer contains 140 calories, 10g of collagen peptides, 10g of protein, 9g of fat, and 4g of carbs.
A gram of protein contains four calories, and one cup of black coffee on average delivers two calories. Meaning: You should limit your Vital Proteins Collagen Coffee Creamer dose to two teaspoons per cup of coffee to ensure you don’t end up breaking your fast. However, sticking to such a small dosage of the creamer (8.4 grams) will not give your coffee a thick or creamy texture.
Who Should Buy Vital Proteins Collagen Coffee Creamer?
- Folks who want a high-protein coffee creamer.
- Those who want a flavored creamer.
Who Should Not Buy Vital Proteins Collagen Coffee Creamer?
- People who want a thick and smooth creamer.
- Those who want an unsweetened coffee creamer.
- Folks who prefer a liquid creamer.
Vital Proteins Collagen Coffee Creamer
Vital Proteins Collagen Coffee Creamer
Vital Proteins Collagen Coffee Creamer is one of the best high-protein coffee creamers. However, you should limit your intake to two tablespoons per cup of coffee to stay in the fasting state.
What is a Coffee Creamer for Intermittent Fasting?
Before we get into details on coffee creamers for IF, here is an overview of intermittent fasting—IF involves cycling between periods of eating and fasting. The most popular intermittent fasting cycle involves fasting for 16 hours and eating in an eight-hour window. It is popularly known as the 16:8 split.
A coffee creamer adds flavor and creaminess to coffee. It comes in dairy and non-dairy versions and is available in different flavors and forms.
Depending on who you ask, consuming coffee creamer while fasting lies in the gray area. While some advise you not to even look at a creamer during the fasting window, others do not follow such a strict approach. Experts believe you can consume up to 75 calories without breaking your fast.
What To Look For in a Coffee Creamer for Intermittent Fasting?
The thing with coffee creamers is that many are keto and paleo-friendly. However, only a few good intermittent fasting-friendly coffee creamers on the market are worth your hard-earned money. Here are the things to consider while buying a coffee creamer for intermittent fasting:
- Low Calories: A coffee creamer’s calorie content should be one of the main factors affecting your buying decision, especially if you are intermittent fasting. Avoid anything that has more than 60 calories per serving, or you’ll have to use less than recommended dosages, which can hamper the beverage’s taste, smell, and texture.
- Sugar: Many coffee creamers contain a substantial amount of sugar. While it can help improve the taste of your morning coffee, you should avoid creamers with sugar, even when it uses a natural source.
- Flavors: People who are not avid coffee drinkers usually prefer a flavored creamer to offset coffee’s bitter taste. If you are one such individual, make sure your coffee creamer uses a natural flavoring agent.
- Dairy or Non-Dairy: Depending on your preferences and tolerance, you can choose between a dairy or plant-based coffee creamer.
- Form Factor: Coffee creamers can be found in powdered or liquid form, and you should pick the one that fits your lifestyle. Plus, you could choose between single-serve or family-sized creamer packaging.
- Protein: Muscle maniacs can opt for protein-packed coffee creamer. However, you need to ensure that you are staying below the 75-calorie mark while intermittent fasting.
How We Ranked the Best Coffee Creamers for Intermittent Fasting
We used the following criteria to pick the best coffee creamer for intermittent fasting:
- Value: We looked at each supplement’s ingredient list, number of servings, calories per serving, serving size, and overall effects to determine if it is worth your hard-earned money.
- Calories: The number of calories per serving was our biggest criterion in selecting the best coffee creamer for IF. We kept calories per serving to under 70.
- Different Needs: We tried to include a coffee creamer for every need, including low-calorie, high-protein, unsweetened, and single-serving. You’ll find what you’re looking for on this list.
Benefits of Coffee Creamer for Intermittent Fasting
You cannot rule out the benefits of coffee in intermittent fasting while exploring the usefulness of a creamer. The benefits of coffee and creamer while IF include:
- Speeds up your metabolism: Studies reveal that coffee can help speed up your intermittent fasting results since caffeine boosts your metabolism. [1]
- Gives you an energy boost: Caffeine is famous for its energy-boosting capabilities. Plus, when consumed in the right quantity, a coffee creamer will charge you up without breaking your fast.
- Keeps you satiated: A coffee creamer gives you just the right amount of calories during your fasting phase, keeping you from pulling your hair out, especially during your initial fasting days. Most coffee creamers on the market are keto-friendly and contain a healthy dose of fats, meaning they will keep you feeling full for longer.
- Makes your coffee interesting: Coffee can get boring after a while, especially if you stick to a single brand. Adding a creamer into the equation can spice things up.
Safety and Recommended Dosage of Coffee Creamer in Intermittent Fasting
Let’s begin with coffee. Drinking coffee in moderate amounts (about four cups daily) is likely safe for most people. Overshooting this number can spike your caffeine levels, making you feel jittery, and cause sleeplessness, headache, and irregular heartbeat.
Although you can get fat-free and sugar-free coffee creamers, you shouldn’t be galloping them down by the dozen. Since coffee creamers come in varied shapes, sizes, and forms, it’s hard to rate them using a single metric.
You should prefer using unflavored, unsweetened, and low-calorie creamer in your coffee. Check product labels before using, and make sure you’re not taking more than the recommended dosage for safety purposes.
FAQs
Does coffee break a fast?
A cup of black coffee contains approximately two calories, meaning it cannot break a fast on its own even if you consume 4-5 cups in the fasting phase alone (high not recommended).
Can you use coffee creamer while fasting?
Per experts, you could use a coffee creamer during a fast. But make sure it doesn’t have more than 60 calories. Plus, avoid high-protein or carb creamers or use half servings.
Can you combine IF with other diets?
Yes, you could combine IF with other diets like keto, paleo, and IIFYM, as long as you’re not eating in the fasting window.
Wrapping Up
Coffee is the sole ray of hope for most people during a fast. However, black coffee can get boring quickly. Adding a coffee creamer to the mix can help add back the lost flavor.
There are hundreds, if not thousands, of coffee creamers available on the market. Nonetheless, only a few are intermittent fasting worthy. Our pick for the best coffee creamer for intermittent fasting is the Laird Superfood Creamer. You can find it on a deal here.
References
- Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980 May;33(5):989-97. doi: 10.1093/ajcn/33.5.989. PMID: 7369170.
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