Chances are, you'll indulge in some special—and high-calorie—foods this holiday season. But you probably don’t think of the coffee you sip at the end of your meal as one of those fattening treats. But maybe you should. While coffee has some nutritional benefits, there can be quite a few calories in coffee. Two cups each with two ounces of cream and two teaspoons of sugar contain about 300 calories and 24 grams of fat—about the same amount of calories and twice the fat as a slice of pumpkin pie.

Let's say you drink two cups of coffee a day. Simply adding cream to two cups a day adds up to 87,600 calories and 8,760 grams of fat in a year. Add sugar, and you tack on another 23,360 calories. While whole milk is a little less caloric than cream it's still no weight-loss bargain; pour it in two cups of coffee a day and you’ll add 27,740 calories and 1,460 grams of fat to your diet over the course of a year. And that can lead to weight gain: The usual rule of thumb is that 3,500 calories equals about a pound of body fat.

Does all this mean you have to drink your coffee black? Not at all. But a few simple adjustments, such as switching to 2 percent or nonfat milk or weaning yourself off sugar, can make a big difference to the number of calories in coffee. (Learn how almond, coconut, hemp, rice, and soy milks compare with dairy.)

To figure out how many calories and grams of fat you’re adding to your coffee, keep these numbers in mind:

  • 2 ounces of nonfat milk adds 22 calories and 0.1 grams of fat.
  • 2 oz of 2% milk adds 30 calories and 1.2 g of fat.
  • 2 oz of whole milk adds 38 calories and 2 g of fat.
  • 2 oz of cream adds 120 calories and 12 g of fat.
  • 1 teaspoon of sugar adds 16 calories and no fat.