Are lattes high in calories?

November 5, 2025 •

4 min read

Black coffee contains only a handful of calories per cup, but adding milk, sugar, and syrups can significantly increase the total, leading many to ask, are lattes high in calories? The answer is not always straightforward, as the final calorie count depends entirely on your specific choices.

Quick Summary

The calorie count of a latte is highly variable, largely influenced by milk type, added syrups, and serving size. Customizing your drink with lower-calorie ingredients is key to enjoying it without excessive calories.

Key Points

Milk is the Main Contributor: The type of milk, particularly its fat content, is the primary driver of a latte's calorie count.
Syrups Add Significant Calories: Flavored syrups, which contain high amounts of sugar, can add hundreds of extra calories to a latte.
Size Impacts Calories: Larger latte sizes mean more milk and syrup, leading to a much higher overall calorie count than smaller versions.
Customization is Key: Ordering with low-fat or plant-based milk and sugar-free syrups is the easiest way to control and reduce calories.
Plain Lattes are Moderate: A simple, unflavored latte with skim milk is a relatively low-calorie beverage, with most of the caloric increase coming from customization.
Don't Forget the Toppings: Add-ons like whipped cream can contribute a surprising number of calories.

What Makes a Latte High in Calories?

A classic latte is a combination of espresso and steamed milk, with a thin layer of foam on top. While the espresso itself contributes only a few calories, the milk and any additional flavorings are where the calorie count can escalate. Understanding these primary sources is the first step to making a more informed choice.

Milk Type and Fat Content

Milk is the single biggest contributor to a latte's calorie and fat content. The fat and sugar found naturally in milk directly impact the total.

Whole Milk: The richest option, a standard cup (240ml) of whole milk contains approximately 150 calories due to its higher fat content.
Semi-skimmed (2%) Milk: A common alternative, containing around 120 calories per cup.
Skim (Non-fat) Milk: The lowest dairy option, with about 80-90 calories per cup.
Plant-Based Milks: Calorie counts vary widely. Unsweetened almond milk is often the lowest, with 30-40 calories per cup, while oat milk is higher, at around 120 calories per cup.

Flavored Syrups and Sugars

What transforms a simple latte into a decadent treat is often the high-sugar syrups used for flavoring. These can turn a moderately caloric drink into a sugar bomb. Many coffee chains add multiple pumps of syrup to their flavored lattes, with each pump containing around 20 calories and significant sugar. Regular, daily consumption of these sugary concoctions can lead to weight gain over time.

Additional Toppings and Add-ons

Toppings like whipped cream, chocolate shavings, and caramel drizzles further increase the calorie load. Whipped cream alone can add over 80 calories to a standard drink.

Customizing Your Latte for Lower Calories

For those who love the taste of a latte but want to reduce the calorie impact, customization is your best tool. Simple swaps can have a dramatic effect on the final nutrition facts. Here are a few ways to make healthier choices:

Choose a smaller size. A larger drink means more milk and potentially more syrup, leading to a higher calorie count.
Opt for skim or unsweetened almond milk. This simple substitution can save over 100 calories compared to using whole milk.
Request sugar-free syrup. Many coffee shops offer sugar-free alternatives for classic flavors like vanilla and caramel.
Skip the whipped cream and sugary drizzles. Ask for your drink without these high-calorie toppings.
Use natural spices. Request a sprinkle of cinnamon or nutmeg for flavor without added sugar or calories.

Latte Calorie Comparison Table

To illustrate the impact of different ingredient choices, here is a comparison of estimated calorie counts for a 16-ounce (Grande) latte based on various options. Values are approximate and may vary by cafe.


Latte Type	Milk Choice	Calories (approx.)	Key Calorie Sources
Classic Latte	Whole Milk	210-230	Milk fat and natural sugars
Skinny Latte	Skim Milk	120-150	Reduced milk fat
Flavored Latte	Whole Milk + Syrup	250-400+	High-sugar syrup and milk fat
Flavored Latte (low-cal)	Skim Milk + Sugar-Free Syrup	~120	Skim milk only
Almond Milk Latte	Unsweetened Almond Milk	~90-110	Low-calorie almond milk
Oat Milk Latte	Oat Milk	~190-210	Higher natural sugars in oat milk

The Nutrition Beyond Calories

Focusing solely on calories can be misleading. A low-calorie latte is not always the best nutritional choice, and some ingredients offer valuable benefits. For example, while skim milk has fewer calories, it still provides a good source of protein and calcium. On the other hand, oat milk, though higher in calories than almond milk, can add more fiber and a creamier texture for those who prefer plant-based alternatives. Additionally, unsweetened or naturally sweetened options allow you to enjoy flavor without the blood sugar spikes and weight gain associated with added sugars.

Making informed decisions about your latte involves considering the bigger picture, including your overall diet and health goals. A flavored latte from a coffee chain can be a high-calorie dessert-like treat, while a simple latte with low-fat milk can be a moderate addition to your daily intake. It's all about balancing indulgence with nutritional awareness.

Conclusion: A Latte is What You Make It

In short, are lattes high in calories? Not inherently. The calorie content is determined by the specific ingredients and portion size. A simple latte made with skim milk contains significantly fewer calories than a large, flavored one made with whole milk and topped with whipped cream. By making simple adjustments to your order, such as choosing lower-fat milk and sugar-free syrups, you can drastically reduce the calorie count and make your daily coffee habit a healthier one. Awareness is key to enjoying your favorite coffee drink while staying on track with your nutritional goals.

Frequently Asked Questions

A standard 16-ounce latte with whole milk typically contains around 210-230 calories, but this can vary depending on the specific milk and serving size.

Unsweetened almond milk is generally the lowest calorie option, containing only about 30-40 calories per cup.

Flavored syrups can drastically increase calories, with each pump adding approximately 20 calories. A grande-sized drink might contain four pumps or more.

Yes, a skinny latte, made with non-fat (skim) milk and often sugar-free syrup, significantly reduces the calorie and fat content compared to a regular latte made with whole milk and regular syrup.

A latte generally has more milk than a cappuccino, which results in more calories. A cappuccino can be a lower-calorie option if you're watching your intake.

To make a low-calorie latte at home, use non-fat or unsweetened almond milk. For flavor, use sugar-free syrups or natural spices like cinnamon instead of high-sugar options.

The temperature of the latte does not affect its calorie content. The calories are determined by the milk, syrup, and any other additions, which can be the same for both hot and iced versions.

Yes, oat milk typically has more calories than other plant-based options like unsweetened almond milk, with about 120 calories per cup.