Are lattes without sugar healthy? Unpacking the nutritional facts

October 10, 2025 •

4 min read

Globally, an estimated 400 million cups of coffee are consumed every day, with many opting for milk-based varieties. Given this popularity, a common question arises for health-conscious individuals: Are lattes without sugar healthy? The simple answer is yes, they can be, but the nutritional profile depends heavily on the type of milk you choose to include.

Quick Summary

A latte without added sugar can be a nutritious beverage, but its healthiness varies significantly based on the milk used. The beverage provides antioxidants and a caffeine boost from the espresso, while milk adds protein, calcium, and calories. Careful milk selection is key to aligning this creamy drink with your health goals.

Key Points

Milk Choice is Crucial: While black coffee is low in calories, a latte's nutritional profile is heavily influenced by the type of milk you select, from high-calorie whole milk to low-calorie unsweetened almond milk.
Unsweetened Lattes Aren't Sugar-Free: Dairy milk naturally contains lactose (a sugar), and oat milk has higher natural sugar content, so even a sugar-free latte still contains carbohydrates and calories from these sources.
Caffeine Requires Moderation: High caffeine intake can cause anxiety, insomnia, and an elevated heart rate, so monitoring your consumption is important, especially for those sensitive to its effects.
Coffee's Antioxidants Offer Benefits: The espresso base provides beneficial antioxidants that combat cellular damage, reduce inflammation, and may lower the risk of chronic diseases.
Choose Healthy Flavorings: To avoid added sugar, use spices like cinnamon or nutmeg, or a splash of vanilla extract for a more nutritious flavor boost.
Brewing Method Influences Cholesterol: Unfiltered brewing methods like espresso retain more diterpenes, which can raise cholesterol, so filtered methods like drip coffee are heart-friendlier choices.
Plant-Based Milks Vary Nutritively: Options like unsweetened almond milk are very low in calories, while barista-blend oat milk can be higher in carbs and calories, even when unsweetened.

The Health Benefits of Coffee's Core

At its heart, a latte is just espresso and milk. While the milk component receives the most scrutiny, the coffee base offers considerable health advantages. Black coffee is a robust source of antioxidants, like polyphenols and chlorogenic acids, which combat oxidative stress and cellular damage. A moderate intake of coffee has been associated with a lower risk of developing type 2 diabetes, certain cancers, and liver diseases. It can also enhance physical performance by boosting metabolism and fat-burning.

The Antioxidant Powerhouse

Combats Oxidative Stress: Coffee's high antioxidant content helps neutralize free radicals, protecting cells from damage and potentially reducing the risk of chronic diseases.
Supports Cognitive Function: Studies suggest that coffee can improve alertness, memory, and concentration due to its caffeine content, which acts as a central nervous system stimulant.
Promotes Longevity: Research has linked regular coffee consumption to reduced overall mortality, showcasing its broad, positive impact on long-term health.

The Milk Matters: How Your Choice Affects Your Latte

While the coffee provides the fundamental health benefits, the nutritional value of an unsweetened latte is most influenced by the type and quantity of milk added. Even with no added sugar, all dairy and most plant-based milks contain natural sugars.

Dairy Milk Options

Whole Milk: The traditional choice for lattes, whole milk provides a rich, creamy texture and helps create a stable, smooth microfoam. However, it is also the highest in calories and saturated fat, which should be considered for those monitoring fat intake.
Skim Milk: Offering a much lower calorie and fat count, skim milk makes for a lighter latte. It can still foam well but will lack the velvety texture of its whole milk counterpart.
Lactose-Free Milk: For individuals with lactose intolerance, this is a perfect dairy option that maintains the creamy taste and foaming properties of regular milk, with the enzyme lactase added to break down the milk sugar.

Plant-Based Milk Alternatives

Oat Milk: Prized for its creamy texture and ability to foam excellently, barista-style oat milk is a favorite among coffee lovers. It contains more natural sugar (from the oats) than almond milk and more carbs but is often lower in saturated fat than whole milk. It also provides dietary fiber.
Almond Milk: Unsweetened almond milk is a very low-calorie and low-sugar option, making it an excellent choice for those focused on weight management. However, its thinner consistency can produce a less rich foam, and its nutty flavor may slightly alter the coffee's taste. Many brands fortify their almond milk with calcium and vitamin D.
Soy Milk: A classic dairy alternative, soy milk offers a high protein content that results in a creamy, stable foam. It's a great option for those seeking a more balanced nutritional profile among plant-based milks.
Coconut Milk: While it adds a tropical sweetness, coconut milk has a distinct flavor that may not appeal to everyone and can be high in saturated fat.

Comparing Unsweetened Lattes (Approximate Values for a 12-ounce serving)


Milk Type	Calories	Total Fat	Saturated Fat	Protein	Natural Sugar (Carbs)
Whole Milk	~124	~6.8g	~4.4g	~6.4g	~9.2g
Skim Milk	~71	~0.2g	~0.2g	~7g	~10.1g
Unsweetened Oat Milk	~190	~8g	~0.5g	~4g	~7g
Unsweetened Almond Milk	~37	~2.5g	~0.2g	~1g	~1g

Potential Downsides and Considerations

While a sugar-free latte is generally a healthy choice, it's not without potential downsides, especially regarding its core ingredient, caffeine.

The Impact of Caffeine

Excessive caffeine consumption can lead to negative side effects, including anxiety, insomnia, elevated heart rate, and digestive issues. Individuals with pre-existing heart conditions, anxiety disorders, or those who are pregnant or breastfeeding should be particularly mindful of their intake. The key is moderation and understanding your own sensitivity levels.

Brewing Method Matters

Your brewing method also plays a role. Espresso, used in lattes, is a form of unfiltered coffee that retains more of the oily compounds known as diterpenes. These compounds can slightly increase cholesterol levels in some individuals. While the effect is modest with moderate consumption, it's a consideration for those watching their cholesterol. Filtered brewing methods, such as drip coffee, remove these compounds.

Tips for a Healthier Latte Habit

Mind your milk choice: Select milk based on your dietary goals. For lower calories and fat, go with unsweetened almond or skim milk. For creamy texture and nutrients, opt for whole or oat milk in moderation.
Portion Control: The calories from milk add up, so be mindful of the size of your latte. A smaller size means fewer calories and fat.
Spice it up naturally: Instead of sugary syrups, use natural flavor enhancers like cinnamon, nutmeg, or a dash of vanilla extract to add flavor without extra calories. Cocoa powder is another great antioxidant-rich option.
Consider Decaf: If caffeine's side effects are a concern, a decaf latte is still a delicious way to enjoy the warmth and flavor without the jitters.
Moderate Consumption: Stick to a reasonable number of lattes per day to avoid excessive caffeine intake and potential side effects.

Conclusion

For those seeking a healthier beverage option, an unsweetened latte is an excellent choice over sugary coffeehouse drinks. By opting for a low-fat milk or a plant-based alternative like unsweetened almond milk, you can significantly reduce the calorie and fat content while still enjoying the antioxidant benefits of coffee. However, for a truly healthy choice, balance is key: consider your milk type, portion size, and overall caffeine intake. An unsweetened latte is not a free pass, but a conscious, personalized approach to your coffee can make it a genuinely nutritious part of your diet. You can learn more about healthy coffee choices from sources like the Mayo Clinic's website.

Frequently Asked Questions

Yes, an unsweetened latte can support weight loss, especially when made with a low-calorie option like unsweetened almond milk or skim milk. The absence of added sugars helps avoid excess calories, while the protein can increase satiety.

The number of calories in a latte without added sugar depends entirely on the milk used. A 12-ounce latte with whole milk contains around 124 calories, while one with unsweetened almond milk can have as few as 37 calories.

Not necessarily. While oat milk contains fiber and no cholesterol, barista-style oat milk can have more calories and sugar than skim or 2% cow's milk. Always check the nutritional label, especially for added sugars.

Yes. You can use lactose-free dairy milk, which contains the lactase enzyme to break down milk sugar, or opt for a plant-based milk alternative like almond or soy milk.

For the healthiest option, use a filtered brewing method (like drip coffee) instead of espresso, choose a low-calorie milk alternative like unsweetened almond or soy milk, and add flavor with natural spices instead of sugar.

Yes, excessive caffeine intake can lead to increased anxiety, insomnia, and an elevated heart rate in sensitive individuals. Moderate consumption is generally recommended.

Yes. If made with dairy milk, the latte contains lactose, a natural milk sugar. Oat milk also has a higher natural sugar content than other plant-based milks.