Are Lattes High in Carbs? The Definitive Guide

October 11, 2025 •

3 min read

An estimated 64% of American adults drink at least one cup of coffee daily, and for many, a creamy latte is the preferred choice. While black coffee is virtually carb-free, a traditional milky latte can contain a significant number of carbohydrates, a fact that often surprises those watching their intake for diet or health reasons. The total carb count hinges on the type of milk, added syrups, and serving size, which can quickly turn a simple coffee into a sugary beverage.

Quick Summary

A latte's carb content varies widely, primarily based on the type of milk and whether sweeteners are added. Standard lattes often contain moderate to high carbs from milk's natural sugars, but this can be drastically increased by flavored syrups. Opting for unsweetened plant-based milks and sugar-free syrups provides a simple way to create a low-carb version.

Key Points

Milk is the main culprit: The majority of a traditional latte's carbs come from the lactose (natural sugar) in cow's milk.
Flavored syrups add significant carbs: Just one pump of flavored syrup can add a substantial amount of sugar and carbs to your latte.
Unsweetened plant milks are your friend: Swapping dairy milk for unsweetened almond, macadamia, or coconut milk dramatically lowers the carb count.
Sugar-free sweeteners are an option: Choose sugar-free syrups or zero-carb sweeteners like stevia or monk fruit instead of regular sugar.
Watch out for toppings: Toppings like whipped cream and sugary drizzles add unnecessary carbs and should be avoided for a low-carb diet.
Customization is key: The carb content is fully customizable based on your choices of milk and sweeteners. Don't be afraid to ask for substitutions.
High-carb beverages pose health risks: Regular consumption of high-carb, sugary drinks is linked to weight gain and an increased risk of conditions like type 2 diabetes.

The Hidden Carbohydrates in Your Favorite Latte

Many coffee drinkers assume that a latte is a relatively simple and benign beverage. However, the creamy, satisfying texture comes at a caloric and carbohydrate cost, depending heavily on its ingredients. While the espresso base contributes a negligible amount of carbs, the real story lies in the milk and any additions like flavored syrups and whipped cream. Lactose, the natural sugar found in dairy milk, is the primary source of carbohydrates in a standard latte. The larger the drink and the higher the milk fat content, the more carbs it will typically contain. For example, a 12-ounce latte with whole milk can contain around 15 grams of carbohydrates.

The Impact of Flavored Syrups

What can transform a moderately carb-heavy latte into a sugar-laden dessert is the addition of flavored syrups. A single pump of standard coffeehouse syrup can add anywhere from 5 to 20 grams of sugar, and drinks often contain multiple pumps. For instance, a specialty caramel or vanilla flavored latte can easily contain 30 grams or more of carbs, largely from these syrups. This is why many health-conscious individuals and those on low-carb diets need to be vigilant about their orders.

Comparing Milk and Sweetener Options for Low-Carb Lattes

To make a latte low-carb, one must be strategic with ingredient substitutions. The table below compares the nutritional information of various milk and sweetener options, highlighting how each choice impacts the final carb count.


Ingredient Category	Option	Typical Carbs (per 8 oz / 2 tbsp)	Notes
Dairy Milk	Whole Milk	~12g per cup	Higher in carbs and fat.
	Skim Milk	~12g per cup	Similar carbs to whole milk, but less fat.
Plant-Based Milk	Unsweetened Almond Milk	~1g per cup	Excellent low-carb, keto-friendly option.
	Unsweetened Coconut Milk	~2g per cup	Another solid low-carb choice.
	Unsweetened Oat Milk	~9g per cup	Considerably higher in carbs; use cautiously.
Sweeteners	Sugar (e.g., cane sugar)	~4g per tsp	Adds simple carbs and spikes blood sugar.
	Sugar-Free Syrups	0g	A flavored, no-carb way to add sweetness.
	Stevia / Monk Fruit	0g	Natural, zero-carb, zero-calorie sweeteners.

How to Create Your Own Low-Carb Latte

Making a low-carb latte is straightforward once you know which ingredients to swap. The key is to eliminate the major carb sources—dairy milk and sugary syrups—and replace them with healthier alternatives. Here are some actionable steps for creating a keto or low-carb latte, whether you're at home or ordering at a coffee shop:

Choose the right milk: The single most effective change is switching from dairy milk to an unsweetened plant-based alternative like almond milk or coconut milk. Heavy cream or half-and-half can also be used in smaller quantities for a richer, creamier texture with minimal carbs.
Select a sugar-free sweetener: Skip the traditional pumps of flavored syrup. Ask for sugar-free versions of vanilla, caramel, or hazelnut syrup. If none are available, bring your own packets of stevia or monk fruit sweetener.
Ditch the toppings: Whipped cream and drizzles of caramel or chocolate syrup are packed with sugar and should be avoided. A sprinkle of cinnamon or nutmeg can add flavor without the carbs.
Try a different brew: An Americano (espresso and hot water) is naturally carb-free and can be a great base for a low-carb drink with a small amount of heavy cream.
Experiment with flavors: At home, you can add extracts like vanilla, almond, or peppermint to unsweetened milk for flavor. Spices like cinnamon, nutmeg, or cocoa powder are also excellent low-carb additions.

The Health Implications of High-Carb Beverages

Excessive intake of sugar-sweetened beverages, including high-carb lattes, has been linked to several health issues. Consistent spikes in blood sugar can contribute to weight gain, insulin resistance, and an increased risk of developing type 2 diabetes. Furthermore, these drinks often contain empty calories, providing little nutritional value while hindering weight management goals. Making mindful choices about your daily coffee can be a significant step toward improving your overall health. For those with diabetes or monitoring blood sugar, understanding the hidden carbs in lattes is especially critical.

Conclusion

So, are lattes high in carbs? For a traditional version made with dairy milk and sweetened syrups, the answer is a definitive yes. However, a latte is not inherently high in carbohydrates. The carb count is entirely dependent on its ingredients. By strategically choosing unsweetened plant-based milks and sugar-free sweeteners, you can easily create a delicious, low-carb version that fits your dietary needs. Making these small adjustments allows you to continue enjoying your favorite coffeehouse drink without compromising your health goals.

Frequently Asked Questions

A standard 12-ounce latte made with 2% dairy milk typically contains around 15 grams of carbohydrates from the milk's natural sugars.

Unsweetened almond milk is one of the lowest-carb options, with only about 1 gram of carbs per cup. Unsweetened coconut and macadamia nut milk are also very low in carbs.

Yes, standard flavored syrups add a significant amount of sugar and carbs. A single pump can add 5 to 20 grams of sugar, depending on the syrup and brand.

A keto-friendly alternative can be made by using unsweetened almond milk, heavy cream, or coconut milk instead of dairy milk, and adding a sugar-free syrup or sweetener like stevia.

A 'skinny' latte is typically made with non-fat dairy milk and often sugar-free syrups. While it is lower in fat and calories than a regular latte, it may still contain moderate carbs from the milk's lactose.

Yes, you can easily make a low-carb latte at home by using espresso shots, unsweetened almond or coconut milk, and a zero-carb sweetener like stevia. A milk frother can help achieve a creamy texture.

Black coffee is virtually carb-free, containing less than 1 gram of carbohydrates per cup. A latte, due to its milk content, has a significantly higher carb count.