a Woman in leggings drinking coffee while reading a book in bed

Bulletproof coffee also referred to as butter coffee, is a type of keto coffee that has high amounts of calories and has fats added to it. It is prepared by mixing one cup of coffee derived from high-quality coffee beans, with one tablespoon of medium-chain triglyceride (which can be from coconut oil) and one tablespoon of unsalted grass-fed butter.

These are the beginner ratios and can be adjusted as you get along. This is because the medium-chain triglyceride is known to cause stomach upset and diarrhea, hence it is recommended that you start with small servings and increase as your body builds its tolerance.

In place of butter, some people will opt for ghee instead. The bulletproof coffee serves to give you that high energy boost to kickstart your day. This type of keto coffee is now a popular craze among those following the keto diet plan, as it is ketogenic friendly.

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For a tablespoon serving of bulletproof, you are sure to get 14 grams of fat, 122 calories, zero carbs; both net and total carbs, and zero proteins.


Since the bulletproof coffee serves to give you the fuel to start off your day, it should be taken in the morning. This is because we are used to eating cereals, pastries, or toast in the morning. These are highly processed breakfast that also happens to be laden with carbohydrates. For someone following the ketogenic diet, these should be avoided as they not only give you that energy to jumpstart your day, but they also disrupt the blood sugar levels and end up leading to carb craving.


If you are doing the bulletproof coffee right, that is, making your coffee using coffee beans and fats that are of the highest quality, then it will go a long way in serving you in the keto diet. However, just because it has health benefits does not mean that you have to binge on it. Moderation is key, hence one cup of bulletproof coffee per day is okay.

Also, it should be taken in place of a meal, in this case, breakfast, as it contains high amounts of calories. Taking it alongside your meals will result in an even higher amount of consumed calories, which is harmful.


It is not recommended to make drinking bulletproof coffee a routine. This is because, in as much as it is known to contain potential health benefits, it has its downsides.

It is low in nutrients. Yes, it is good for a keto dieter because it has lots of fat which will suppress your appetite and give you crazy levels of energy, but it also lacks a lot of nutrients that your body also needs.

The grass-fed butter has some vitamins K2 and A while the medium-chain triglyceride oil has no essential nutrients as it is refined and processed. And since it is supposed to be taken in place of a breakfast meal, it means that you are taking a poor substitute in place of a nutritious meal. So if you take three meals per day, which means taking bulletproof coffee for breakfast will lower your total nutrient load by a third at the end of the day.

A womans hand holding a cup of coffee

It is laden with saturated fat. Saturated fats are termed the ‘bad fats.’ According to research, consuming too much of this type of fat is known to be a risk factor for several ailments such as cardiovascular diseases. Consequently, you should limit your intake of bulletproof coffee or even avoid it altogether, if you are worried about the saturated fat in it.

It can lead to raised levels of low-density lipoproteins (LDL) cholesterol. One of the reasons bulletproof coffee is recommended in the keto diet is because it is rich in fat content.

Nevertheless, grass-fed butter is known to raise LDL cholesterol levels. Therefore, if you are on the keto diet and you have cholesterol problems, you should keep the consumption of butter low. Bulletproof coffee included.


For one’s body to be in a state where we can say it has fully achieved ketosis, it will require the restriction of carb intake for a very long time. This means that the body will have used up all the glycogen stores in the liver and muscles for energy, and then turn to dietary fatty acids (the low carb diet) and body fat for fuel. Consequently, it will be running on energy produced by ketone bodies from the conversion of fatty acids.



Bulletproof coffee perfectly fits the keto diet as it has zero carbs, and the medium-chain triglyceride in the oil is rapidly converted by the liver to ketones. Therefore, drinking bulletproof coffee helps in improving ketone production and eventually ketosis, and also aids the body to achieve that metabolic state even faster, thanks to the medium-chain triglyceride.


Unfortunately no. Nonetheless, there are other keto-friendly coffees that you can order on the Starbucks menu and which will do just the trick. However, there are some things to keep in mind when drinking keto at Starbucks. First, always substitute your milk, dairy or not, with heavy cream so as to get your fat count up. Additionally, you can come with your own medium-chain triglyceride oils.

Second, always be cautious with basic drinks. The iced coffee is usually sweetened with a classic syrup hence ask for the unsweetened ones. Lastly, when not sure of what is in your coffee, ask. It won’t hurt.

starbucks coffee storefront

The Faux Frap, which has the same taste as a Frappuccino, has a net carb content of 4 grams, 265 calories, 12 grams of proteins, and 32 grams of fat.

The Keto Pink Drink. You can convert this beverage to a keto-friendly drink by ordering the Unsweetened Passion Tango Iced Tea, with no sugar or water, and then add 2-3 pumps of vanilla syrup with no sugars and heavy cream.

Americano. Order the Americano with heavy cream instead of milk and then add sugar-free syrup if you want.

Unsweetened Skinny Mocha. Order this beverage with half water and half heavy cream. The total carb content is just 2 grams.



The keto diet when done correctly should result in the eventual loss of weight, a few pounds at least. The bulletproof coffee as part of the keto diet has one of its benefits listed as helping in weight loss. It does this by ketosis, a metabolic state that lets the body burn up fats to ketones and uses them for energy.

However, when it comes to bulletproof coffee, it should be consumed in moderation as one has to be mindful of the extra calories contained in a single serving.


Butter in a bowl

The butter in the bulletproof coffee is meant to provide a steady and long-lasting dose of energy without giving you a blood sugar crash. The science behind it is that the caffeine in the coffee is slowly absorbed because of the present fat, which is known to slow digestion, hence the long-lasting energy.

However, you should not just pick any butter- always go for the grass-fed butter. Nonetheless, it is not necessary to use butter, as there are other healthy fats available such as ghee, coconut oil, cocoa butter, and flax oil.


The area of bulletproof coffee and keto needs more research, as there are few studies that have been conducted that touch on bulletproof coffee and its effects.

It is claimed that drinking this type of keto coffee will make you feel full, more alert, and focused. Moreover, it is best for the keto diet as it is free from carbs and contains medium-chain triglycerides, which are easily absorbed and quickly converted to ketones, hence promoting ketosis.

It helps with weight loss- one of the goals of the keto lifestyle. The medium-chain triglycerides, one of the main ingredients in bulletproof coffee, are metabolized fast, hence making them an effective weight-loss tool.

The grass-fed butter is dense in Omega 3 fatty acids, which have anti-inflammatory properties that eventually lead to improved brain function, energy levels, and gut health. In addition, the omega 3 fatty acids aid in the improvement of the blood markers by lowering blood pressure, triglycerides and slowing down the arterial plaques from forming, and increasing your high-density lipoprotein (HDL) cholesterol levels.

It enhances brain function. The medium-chain triglycerides are known to boost energy levels and stimulate metabolism and overall brain functioning.



You can choose to take your bulletproof coffee to the next level by flavoring it.

Pumpkin spice. You can choose to add your ground coffee before brewing or your butter and coconut milk before blending.

Cinnamon powder and ground nutmeg. Add some cinnamon powder and nutmeg to the coconut oil and butter before you add the coffee or blend.

Homemade gingerbread spice. Add a few dashes of this to unbrewed coffee and the coconut oil and butter before blending.

Homemade vanilla extract or sugar. Add just a little amount of vanilla into your ingredients before blending to spice up your bulletproof coffee.

Spicy mocha. This includes a combination of raw cocoa powder, ground cinnamon, sea salt, and cayenne pepper.


Turmeric golden milk. Golden milk is known to have lots of benefits to the body and mixing it with turmeric makes it a powerhouse.

Chai latte. This is adapted from the gingerbread chai but without caffeine. It is full of healthy fats and warming spices.

coffee beans

Hot cocoa mixed with fat to give it that bulletproof makeover.


Bulletproof coffee is a type of keto coffee that is laden with calories and fat, and it was designed to act as a breakfast replacement and also help you reach your set daily macros.

Bulletproof coffee is not for everyone- keto diet or not, as it is known to raise LDL cholesterol levels, hence not ideal for those with elevated cholesterol levels. Therefore, before you start taking it, you should have your blood markers checked.

Good news for those who want to try the bulletproof coffee but fear the downside of indulging in it. There are alternatives available to bulletproof coffee which serve the same purpose of madly raising energy levels and brain function.