Is Bulletproof Coffee Actually Good for You? Nutritionists Weigh In

Bulletproof coffee—sometimes just called bullet coffee—has taken over morning routines, especially among people chasing quick energy or following the keto diet. Made by blending hot coffee with ghee (clarified

butter) and MCT oil (medium-chain triglycerides), bullet coffee is rich in fat and caffeine. Many claim it increases metabolism, improves mental focus, and suppresses appetite. But is it actually good for your health?Experts share their insights on the benefits, risks, and who should—or shouldn’t—drink bullet coffee.

Instant Energy but High Calories

Karishma Yadav, dietician and sports nutritionist, explains that bullet coffee gives instant energy because it contains caffeine and fats. It may reduce cravings, control appetite, and slightly increase metabolism. This is why some people feel full for longer after drinking it.However, she warns that bullet coffee is very high in calories due to the ghee and MCT oil. “People who want to lose weight can have only one cup a day, and only if their dietitian recommends it,” she says. She also adds that people with heart problems, diabetes, or stomach issues should avoid it, and thyroid patients should not consume caffeine in the morning.

Not a Replacement for Breakfast

Many people use bulletproof coffee as a breakfast replacement, but experts strongly advise against this. Karishma Yadav clearly states that “Bullet coffee can never replace breakfast. We need protein, carbohydrates, good fats, and fibre in the morning to start our day properly. Bullet coffee only provides saturated fats.”Skipping a balanced breakfast can lead to low energy, poor concentration, and nutrient deficiencies later in the day.

May Help During Fasting—With Caution

Sukh Sabia, a nutritionist & dietician at Maccure Hospital, explains that bulletproof coffee is often used by people who follow intermittent fasting or low-carb diets. The mix of caffeine and fats can give steady energy and reduce early-morning hunger. It may also help keep blood sugar levels stable and encourage the body to use fat for energy during fasting.However, she points out an important fact: bulletproof coffee does not directly burn fat. It also lacks protein and fibre, which are important for muscle health and metabolism. Without proper diet planning, it can add extra calories and slow down weight-loss goals instead of helping them.

Long-Term Risks to Keep in Mind

Dt Shalini Bliss, Head of Dietician at PSRI Hospital, says bulletproof coffee may improve focus and energy for some people, especially those on keto diets. Using it instead of a sugary breakfast may help prevent energy crashes.But she also warns about long-term risks. The high saturated fat from butter can increase bad (LDL) cholesterol in some people, raising heart disease risk. Replacing a nutritious breakfast with bullet coffee can also cause a lack of protein, fibre, vitamins, and minerals.Bulletproof coffee may give you a quick jolt and might keep hunger at bay, which is why it’s popular for a low-carb diet. But remember, it’s not a full meal, and all that saturated fat isn’t great for everyone. Choose what works for your body, but don’t skip out on the basics. Consulting a dietitian or nutritionist before making it a daily habit is the safest approach.