Are Lattes with Almond Milk Healthy? What You Need to Know

November 17, 2025 •

3 min read

According to industry statistics, almond milk remains the most popular plant-based milk in the U.S., making the question, 'are lattes with almond milk healthy?' a frequent consideration for many coffee drinkers.

Quick Summary

This article provides a comprehensive evaluation of the health aspects of almond milk lattes, including calorie and sugar content, a nutritional comparison with dairy milk, and tips for creating a healthier version at home.

Key Points

Check the Sugar: Many commercially prepared almond milk lattes use sweetened milk and added syrups, which dramatically increases the sugar and calorie content.
Read the Label: The nutritional value of almond milk varies significantly between brands, especially regarding fortification and added ingredients.
Protein Deficit: Compared to dairy milk, almond milk is much lower in protein, a key macronutrient for satiety.
Homemade is Healthier: Making your latte at home gives you complete control over sugar, milk type, and additives, ensuring a healthier beverage.
Consider Other Factors: The overall health of your latte depends not just on the milk but also on the coffee quality and any extra flavorings or toppings.

The Nutritional Truth About Almond Milk Lattes

When you order a latte with almond milk, you might assume you're making a healthier, lower-calorie choice. While this is often true compared to a full-fat dairy latte, the complete picture is more complex. The healthfulness of your beverage depends on several factors, including the specific type of almond milk used and any added flavorings.

The Calories and Sugar Problem

Many flavored or sweetened almond milks contain a significant amount of added sugar. A standard 8-ounce serving of sweetened almond milk can have anywhere from 5 to 15 grams of sugar, which quickly adds up in a 12-16 ounce latte. When baristas add flavored syrups, the sugar content can skyrocket, easily turning a seemingly healthy drink into a sugar-laden treat. An unsweetened almond milk latte, on the other hand, can be a very low-calorie option, often with fewer than 100 calories for a standard size.

Comparing Almond Milk to Dairy Milk

While almond milk is generally lower in calories than dairy milk, it also lacks the same level of protein and other nutrients unless it is heavily fortified. This is a crucial distinction for those relying on their morning coffee for a nutritional boost. For instance, cow's milk is naturally rich in protein, calcium, and Vitamin D. To compensate, many almond milk brands are fortified to include comparable levels of calcium and vitamins. However, the protein content remains significantly lower. It's essential to read the nutrition label of your preferred brand.

The Downside of Store-Bought Options

Beyond the sugar content, many commercial almond milks contain additives like thickeners and stabilizers, such as carrageenan or gellan gum. While generally considered safe for consumption, these ingredients are used to improve the texture and shelf stability of the product. If you're seeking the purest, most natural beverage, these additives are a factor to consider. The simplest almond milk is made with just almonds and water, but these are less common in commercial coffee shop settings due to stability issues when steaming.

Creating a Healthier Almond Milk Latte at Home

Making your own latte is the best way to control all ingredients and ensure it truly is a healthy beverage. Here’s a simple guide:

Start with unsweetened almond milk: This is the most critical step to avoid hidden sugars. Look for a brand with minimal ingredients.
Brew quality coffee or espresso: A strong, high-quality brew won't require a lot of added flavor.
Add natural sweetness (optional): Instead of syrups, try a tiny amount of pure maple syrup, a sprinkle of cinnamon, or a drop of vanilla extract.
Use a frother: Handheld frothers are inexpensive and can create that café-style foam with no added ingredients.

Comparison Table: Almond Milk vs. Other Milks (Per 8 fl oz)


Nutrient	Unsweetened Almond Milk	Whole Dairy Milk	Oat Milk (Original)
Calories	~35-40	~150	~120-150
Protein	~1g	~8g	~3g
Fat	~3g	~8g	~5g
Sugar (added)	0g	0g*	~7-10g
Calcium	~45% DV**	~25% DV	~35% DV
Vitamin D	~25% DV**	~25% DV	~25% DV

*Natural milk sugars, not added. **Daily Value, can vary by brand and fortification.

Conclusion: So, Are They Healthy?

Whether or not a latte with almond milk is healthy depends entirely on the preparation. An unsweetened, unflavored version can be a significantly lower-calorie and dairy-free alternative to a traditional latte. However, a commercially prepared latte with added syrups and sweetened almond milk can pack more sugar and calories than you might realize. By taking control of the ingredients, especially by making your own at home, you can enjoy a delicious and genuinely healthy version of this popular drink. For those with specific dietary needs, it is always recommended to check specific product labels or consult with a nutritionist. To learn more about alternative milks and their properties, you can explore resources from the Academy of Nutrition and Dietetics.

Common Healthy Latte Hacks

Ask for unsweetened: At cafes, specify that you want unsweetened almond milk and no syrup.
Use spices instead of sugar: A dash of cinnamon, nutmeg, or pumpkin pie spice adds flavor with zero calories.
Mix your milks: Combine a small amount of almond milk with a higher-protein plant milk, like soy, for a creamier texture without excessive sugar.
Skip the whip: Whipped cream is a significant source of added fat and calories.
Go half-caff: Reducing your caffeine intake can also have health benefits for some individuals.

Frequently Asked Questions

Generally, yes, especially if you use unsweetened almond milk. A standard unsweetened almond milk latte will have fewer calories than a latte made with whole or even 2% dairy milk. However, added syrups and sweetened almond milk can increase calories significantly.

Yes, almond milk contains significantly less protein than dairy milk. A single serving of unsweetened almond milk typically has only about 1 gram of protein, whereas cow's milk has around 8 grams.

When purchasing almond milk for a healthy latte, look for labels that explicitly state 'unsweetened'. Also, check the ingredients list for unnecessary additives, gums, or thickeners. Note the fortification levels of calcium and Vitamin D.

Yes, but you need to be specific. Order your latte with unsweetened almond milk and explicitly ask for no added syrups or sweeteners. You can also ask if they have sugar-free options for syrups.

It depends on your priorities. Oat milk is creamier and higher in fiber and calories than almond milk, but it also contains more natural sugar. For a lower-calorie, lower-sugar option, unsweetened almond milk is generally the better choice.

Common additives include stabilizers and thickeners like carrageenan, gellan gum, and lecithin. These are used to improve the texture, consistency, and shelf life of the milk.

For those with dairy intolerances or those following a vegan diet, an almond milk latte is a viable option. When unsweetened, it's also a low-calorie choice. Many brands are fortified with vitamins and minerals, which is beneficial.