Are cappuccinos better for you than lattes?: A Nutrition Diet Comparison

October 10, 2025 •

4 min read

A standard 12-ounce latte made with whole milk can contain up to 210 calories, while a similarly sized cappuccino typically has fewer calories. This disparity is a key factor when considering, are cappuccinos better for you than lattes? The answer depends heavily on your specific nutritional goals, but understanding the core differences is the first step toward a healthier coffee habit.

Quick Summary

A cappuccino generally has fewer calories and less fat than a latte because it contains a lower volume of milk. Lattes provide more calcium and protein but also have more natural sugar. Customizing ingredients like milk type and added sweeteners greatly influences the nutritional profile of either drink.

Key Points

Less Milk, Fewer Calories: A cappuccino typically has fewer calories and less fat than a latte because it contains a lower volume of milk.
Higher Calcium and Protein in Lattes: Lattes contain more milk, providing a greater source of calcium and protein compared to cappuccinos.
Customize Your Milk: Switching to skim or unsweetened plant-based milk significantly reduces calories and fat in both drinks.
Avoid Syrups: Flavored syrups are the primary source of excess sugar and calories in both drinks. The healthiest versions are unsweetened.
Caffeine is Similar: Both cappuccinos and lattes generally contain the same amount of espresso, so their caffeine content is comparable.
Serving Size Matters: Traditional cappuccinos are served in smaller cups than lattes, naturally controlling portion size and intake.
Taste Preferences Rule: The 'better' choice ultimately depends on whether you prefer a stronger, frothier espresso taste (cappuccino) or a milder, creamier, milkier flavor (latte).

The Fundamental Difference: It's All About the Milk

At its core, the primary nutritional distinction between a cappuccino and a latte boils down to one simple factor: the milk-to-espresso ratio. Both beverages start with a base of espresso, so the real variation comes from how the milk is prepared and portioned.

A traditional cappuccino is made with equal parts espresso, steamed milk, and a thick, airy layer of frothed milk foam. This 1:1:1 ratio results in a stronger, more robust espresso flavor because there is less liquid milk to dilute it. A latte, on the other hand, is built with a shot of espresso and a much larger quantity of steamed milk, topped with only a very thin layer of microfoam. The higher milk volume gives the latte its characteristically creamy, milder, and naturally sweeter taste. This difference in milk volume is the source of the calorie and sugar variation.

Comparing Calories, Sugar, and Fat

The higher milk content in a latte directly translates to more calories, fat, and lactose (milk sugar). For someone watching their intake, this is a critical consideration. A standard 12-ounce whole milk cappuccino has around 130 calories and 6 grams of fat, while a 12-ounce whole milk latte can contain approximately 210 calories and 10 grams of fat.

It is important to remember these figures represent standard, unflavored drinks. The moment syrups, sugar, or whipped cream are added, the caloric and sugar counts can skyrocket, often well beyond 300 or 400 calories. Therefore, the healthiest choice is almost always the one with the fewest added extras.

Nutritional Comparison: Cappuccino vs. Latte


Feature	Cappuccino	Latte
Milk Content	Less milk, more foam	More steamed milk, less foam
Traditional Size	Smaller cup (e.g., 5-6 oz)	Larger glass (e.g., 8-10 oz)
Taste	Stronger espresso flavor	Milder, creamier taste
Standard Calories	Lower (approx. 70-130 kcal)	Higher (approx. 120-210 kcal)
Natural Sugar (Lactose)	Lower due to less milk	Higher due to more milk
Caffeine	Comparable to a latte, depending on shots	Comparable to a cappuccino, depending on shots
Calcium & Protein	Lower due to less milk	Higher due to more milk

Optimizing Your Coffee Choice for Health

Making your coffee order healthier is easier than you might think. By making a few simple substitutions, you can significantly reduce the calorie and sugar content of either a cappuccino or a latte.

Making a Healthier Cappuccino

Choose a low-fat or plant-based milk: Substituting whole milk with skim milk or unsweetened almond milk can cut calories and fat substantially. Some plant-based milks, like almond, also froth surprisingly well.
Add natural flavor: Instead of sugary syrups, consider adding a sprinkle of cinnamon or a dash of vanilla extract for extra taste.
Watch the size: Since cappuccinos are traditionally smaller, sticking to the standard size helps keep intake in check.

Making a Healthier Latte

Swap the milk: As with cappuccinos, choosing skim, almond, or oat milk is the easiest way to reduce calories and fat.
Skip the syrup: Requesting an unsweetened latte and adding a non-caloric sweetener or a natural option like maple extract at home gives you control over the sugar. Many flavored lattes, like a caramel macchiato, are loaded with added sugar.
Consider a smaller size: Opting for a smaller drink, especially from chains that serve oversized beverages, automatically reduces milk volume and overall calories.

Making the Right Choice for Your Diet

Ultimately, deciding whether a cappuccino or a latte is the better choice for you depends on your personal nutritional priorities. If your main goal is to minimize calories and fat, a traditional cappuccino is the clear winner due to its lower milk volume. For those who need a greater protein or calcium boost, or simply prefer a creamier, milder flavor, a customized latte made with lower-fat or plant-based milk can still be a perfectly healthy option.

Regardless of your preference, the most important factor is controlling added ingredients. The health benefits of coffee, including antioxidants and a metabolism boost, are present in both drinks, provided they aren't overshadowed by excessive sugar and syrup. Moderation and mindful customization are key to enjoying your coffee guilt-free. For more information on making healthy dietary choices, consult a reliable health resource like the Harvard T.H. Chan School of Public Health.

Conclusion: Personal Preference Wins with Smart Choices

In the debate over whether cappuccinos are better than lattes, there is no single right answer for everyone. The best choice is the one that aligns with your dietary needs and taste preferences. A cappuccino offers a lower-calorie, less sugary option by default, thanks to its higher foam-to-milk ratio. However, a latte can be equally healthy when ordered with skim or plant-based milk and without sugary syrups. By being mindful of your milk and sweetener choices, you can enjoy either of these classic espresso drinks as a balanced part of your nutrition plan. The power is in your hands to customize your morning cup to be as healthy as it is delicious.

Frequently Asked Questions

A cappuccino is generally healthier if both are made with the same type of milk and no added sweeteners, as its lower milk content results in fewer calories and less fat.

To reduce calories, you can switch from whole milk to skim milk or a plant-based alternative like almond milk. You should also avoid adding sugary syrups and whipped cream.

Without added sweeteners, a latte has more natural sugar (lactose) than a cappuccino because it is made with a higher volume of milk.

Yes, to get a healthier latte, order it with skim or non-dairy milk and request it without any added flavored syrups. Some chains offer sugar-free syrup options.

Because lattes contain more milk, they provide higher levels of protein and calcium than cappuccinos when both are made with the same dairy milk.

The main difference is the milk-to-espresso ratio and the amount of foam. A cappuccino has equal parts espresso, steamed milk, and foam, while a latte has mostly steamed milk with a small amount of foam.

Yes, the caffeine content is typically the same in a standard latte and cappuccino because they are both made with a similar number of espresso shots.

Yes, many alternative milks, including almond and oat milk, can be frothed well for cappuccinos, with some specific brands performing better than others.