When you grab a snack with your coffee, how often do you stop and think: What’s actually in this?
You’re not alone if the answer is “rarely.” Coffee shops like Costa Coffee make it easy to focus on flavor, convenience, and the comforting feel of a good treat. But behind the sweet (or savoury) surface, the nutritional story can be surprising.
Let’s take a closer look.
The Popular Choices: Sweet, Savoury, and In-Between
Costa Coffee offers an impressive range of snacks — from buttery croissants to plant-based wraps. Some are marketed as “lighter” options; others proudly lean into indulgence. Yet even the lighter choices can sometimes hide unexpected ingredients or higher-than-expected calories.
Common Favorites Include:
- Muffins: A typical blueberry muffin can exceed 400 kcal and pack more than 20 grams of sugar.
- Cookies: A single cookie can contain up to 450 kcal, with a significant amount of saturated fat.
- Toasties and Paninis: Savoury, yes — but often rich in salt, with one cheese and ham toastie reaching over 3 grams of salt per serving.
- Protein Snack Pots: Better, right? Often lower in sugar but can still be calorie-dense depending on the dressing or extras included.
The Hidden Nutrients (and the Hidden Pitfalls)
It’s not just about calories. Nutritional surprises can include:
- High sodium levels in savoury snacks, potentially challenging for people managing blood pressure.
- Added sugars even in “healthy”-sounding snacks like granola bars.
- Saturated fats from processed cheese, butter, and certain pastries.
- Low fibre content, making even larger snacks less satisfying long-term.
Interestingly, some plant-based options are lower in saturated fat but may be higher in refined carbohydrates.
Labels Help — But Only If You Read Them
Costa Coffee, like many EU chains, provides clear nutritional information online and often in-store. However, when rushing between meetings or chasing a train, few stop to check.
Tips for smarter choices:
- Look for energy per serving, not just “per 100g”
- Watch out for portion sizes — a “small” item can still be deceptively high in energy
- Focus on fibre and protein content for longer-lasting energy
- Be mindful of “health halos” — labels like “vegan” or “gluten-free” don’t automatically mean “low-calorie” or “nutrient-dense”
Healthier Swaps Without Losing the Joy
Enjoying a treat is important! It’s not about restriction; it’s about awareness.
Simple swaps can help balance pleasure with nutrition:
- Choose a mini pastry over a full-size muffin if you want something sweet.
- Opt for a protein pot or small sandwich rather than a heavily processed toastie.
- Pair your coffee with fruit if available, for natural sweetness and fibre.
- Hydrate with water alongside your coffee to counteract caffeine’s dehydrating effects.
Final Thoughts
Coffee shops are woven into modern life. Grabbing a snack at Costa Coffee is part of many people’s daily rhythm. But a little awareness can turn an impulsive treat into a more mindful choice — and maybe even a healthier one.
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