Here, we’ll take a closer look at espresso vs. coffee, highlighting the similarities and differences and diving into the health benefits (and potential drawbacks) of each. There’s a common misconception that espresso is made from different types of beans, but all coffee is made from roasted coffee beans that come from the coffee plant—there is no espresso plant. The difference is in the roasting process: The beans used to make espresso are roasted at a higher temperature and pressure for longer periods, resulting in a very dark roast. Unlike espresso, which uses high-pressure, brewed coffee is made with low pressure and a lot more water. And drip coffee is typically made with a medium to coarse grind, while espresso is made with a fine grind. Because a cup of coffee is less concentrated than a shot of espresso, it has a less intense flavor with fewer acids and less bitterness. A “cup” of coffee is measured at 8 ounces, but the cups you get at your local coffee shop can be much larger, often 16 or 20 ounces each. This means that ounce for ounce, espresso has more caffeine than coffee. A 1-ounce serving of espresso has 63 milligrams of caffeine, while an 8-ounce serving of coffee contains 92 milligrams5. That being said, if you order a large coffee versus a single or even a double shot of espresso, you’re getting a bigger jolt. (Most large coffees are about 20 ounces, which gives you about 230 milligrams of caffeine. A double latte, which contains two shots of espresso, has 126 milligrams.) “All coffees contain natural bioactive substances, one of which is chlorogenic acid, which has important health benefits,” says Li. “These include protection of the circulatory system, activation of metabolism, and reduction of inflammation6.” Because of these beneficial compounds, coffee consumption has been associated with a lower risk of heart disease7 and improved cognitive functioning8. Plus, the high antioxidant count in coffee makes it a beverage of choice among longevity experts. One study published in the European Journal of Nutrition9 looked at coffee’s effect on metabolic syndrome, a group of conditions that can increase the risk of diabetes, heart disease, and other chronic health conditions. (FYI: One in three adults currently has metabolic syndrome.) In the study, researchers found that participants who drank more than three cups of coffee per day had lower BMI, waist circumference, blood pressure, and triglycerides, as well as higher HDL cholesterol than study volunteers who drank less than 1 cup per day. It’s no wonder that metabolic health expert Alexis Cowan, Ph.D., recently named coffee as one of her grocery essentials for healthy metabolism on the mindbodygreen podcast. The amount of beneficial chlorogenic acid in your brew is affected by its roasting process. The more a coffee bean is roasted, the lower its chlorogenic acid content falls10. This means that lightly roasted and medium roasted coffees will have a higher concentration of these healthy plant compounds than dark roasted coffees—a category that espresso typically falls into. To make French press coffee, you mix the water with the ground beans, let it sit for four minutes, and then push down the tamper, which includes a filter. From here, you add the prepared portafilter to your espresso machine, choose your brew, and let the machine work. Typically, an espresso shot is pulled in about 20 to 30 seconds. You can make espresso with any type of coffee beans, but you’ll get the best flavor with dark-roasted coffee. Another pro tip: Don’t overdo it, and give yourself a cutoff point. Consume no more than 400 milligrams of caffeine per day, and try to stop drinking caffeine around noon—or even earlier if you’re sensitive. “Since good-quality sleep is important for overall health, including immunity and metabolism, you might want to keep your coffee drinking to daytime hours,” says Li. At the end of the day, Li recommends titrating the amount you drink to your own tolerance levels since everyone responds to coffee and caffeine differently. And if you turn to coffee or espresso for the concentration and energy benefits, check out our roundup of supplements that can help you stay sharp and focused. If you need help getting started with a healthy coffee recipe, check out our: To reap the benefits of coffee without the potential drawbacks, time your intake so it doesn’t disrupt your sleep quality, and make sure you’re not adding sugar or other unhealthy ingredients to your brew. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
