Can you have a latte without sugar? Your Guide to Healthier Coffee

October 10, 2025 •

4 min read

Adding sugar is arguably one of the worst ingredients in the modern diet, linked to various serious health conditions like obesity and diabetes. The good news is, you absolutely can you have a latte without sugar, making this classic coffee beverage a much healthier choice for your daily routine.

Quick Summary

A latte is naturally made without added sugar, though milk contains lactose. Eliminating syrups and selecting low-fat or plant-based milks significantly reduces calories and sugar, offering a healthier, guilt-free beverage with antioxidants and potential weight management benefits.

Key Points

Yes, you can have a latte without sugar: A traditional latte is just espresso and milk, containing only natural milk sugars, not added ones.
Choose your milk wisely: Selecting lower-fat dairy or unsweetened plant-based milks significantly reduces calories and sugar content.
Use natural flavor enhancers: Spices like cinnamon, vanilla extract, or sugar-free syrups are excellent alternatives to sweeten your latte.
Benefit from lower calories: Removing sugary syrups drastically cuts your daily calorie intake, aiding in weight management.
Improve your health: Cutting added sugar helps stabilize blood sugar, improves heart health, and offers the full antioxidant benefits of coffee.
Easy to make or order: Ordering a "plain latte with no syrup" or making it at home with espresso and frothed milk is simple and effective.

The Simple Answer: Yes, Absolutely

A traditional caffè latte consists solely of espresso and steamed milk with a small amount of foam, and it doesn't include added sugar. Any natural sweetness comes from the lactose in the milk. This means enjoying a latte without added sugar is straightforward, whether you're at a coffee shop or home.

The Nutritional Breakdown

When considering a sugar-free latte, the type of milk is the main factor influencing the nutritional content. Black coffee has minimal calories (about 2 per 8 ounces) and no sugar or fat. Lattes will have more calories and fat due to the milk, but these can be reduced by choosing different dairy or non-dairy options. Removing sugary syrups is the most effective way to make your drink healthier.

Calories: An iced whole milk latte is roughly 100 calories, while using skim or low-fat milk can bring it down to 70-80 calories. Unsweetened almond milk lowers calories further.
Sugar: A standard 16-ounce latte with 2% milk contains about 18 grams of natural lactose but no added sugar. In contrast, a caramel macchiato can have over 25 grams of added sugar.
Antioxidants: Like black coffee, sugar-free lattes provide antioxidants from the espresso, which can help combat inflammation.

Milk Alternatives and Their Impact

Your milk choice is key to a sugar-free latte. The table below illustrates how different milks affect a 12oz latte's nutritional content.


Milk Type	Calories	Sugar (Natural)	Fat	Notes
Whole Milk	~180	~12g	~9g	Rich, creamy texture, but highest in calories and fat.
2% Milk	~140	~12g	~5g	A good balance of texture and lower fat/calories.
Skim Milk	~100	~12g	~0g	Lowest fat dairy option, but can be less creamy.
Unsweetened Almond Milk	~80	~0g	~3g	Very low in calories and sugar, good frothing.
Unsweetened Oat Milk	~110	~4g	~4g	Creamier than almond milk, but slightly higher carbs.
Soy Milk	~100	~6g	~4g	A source of protein and vitamins; lactose-free.

Alternatives to Sugar for Flavor

If you prefer a sweeter latte, you can use healthy alternatives to add flavor and perceived sweetness without added sugars:

Natural Sugar-Free Sweeteners: Stevia and monk fruit are plant-based options that add sweetness without calories or blood sugar impact.
Spices: Cinnamon, nutmeg, and cardamom add warmth and can make the drink seem sweeter.
Extracts: Vanilla or almond extract can provide aroma and flavor.
Unsweetened Cocoa Powder: For a sugar-free mocha, mix cocoa powder into the espresso.
Flavored Syrups: Many sugar-free syrup options sweetened with alternatives like stevia are available.

Health Benefits of a Sugar-Free Latte

Eliminating added sugars makes a latte a healthier option.

Weight Management: Reducing added sugar intake by avoiding syrups can lower calorie consumption, which is beneficial for weight control.
Improved Blood Sugar Control: Avoiding high-fructose syrups helps prevent blood sugar spikes, aiding those with diabetes or those seeking to reduce risk.
Better Heart Health: High sugar intake is linked to increased heart disease risk. A sugar-free latte supports cardiovascular health.
Liver Protection: Unsweetened coffee is associated with a lower risk of liver diseases.
Increased Antioxidant Intake: Drinking coffee without sweeteners allows you to fully benefit from the antioxidants in espresso.

How to Order or Make a Sugar-Free Latte

At a Coffee Shop

To order a sugar-free latte at a cafe, clearly communicate your preferences:

Specify No Sugar/Syrup: Order a "plain latte" or "latte with no added sugar or syrup".
Choose Your Milk: Request low-fat dairy or an unsweetened plant-based milk like almond or oat.
Request Sugar-Free Syrup (Optional): If you want flavor, ask for a sugar-free syrup option.
Add Your Own Flavor: Ask for a sprinkle of spice like cinnamon instead of a sugary topping.

Making a DIY Sugar-Free Latte at Home

Making your own sugar-free latte is easy and gives you control over ingredients.

Ingredients:

1-2 shots of espresso (or strong coffee)
3/4 cup steamed milk (skim, unsweetened almond, oat, etc.)
Optional: Natural sweeteners, spices, or extracts

Method:

Brew Espresso: Prepare 1-2 shots of espresso or strong coffee.
Steam Milk: Heat and froth your chosen milk.
Combine: Pour espresso into a mug, add optional sugar-free flavorings, then pour in steamed milk and top with foam.
Enjoy: Appreciate the natural flavors of your sugar-free latte.

Conclusion: Embracing the Natural Flavor

Enjoying a latte without added sugar is a simple, healthier choice. By avoiding sugary syrups and choosing lower-fat or unsweetened milk options, you reduce unnecessary calories and sugar. This allows the natural taste of espresso and milk to shine, and you can enhance it with sugar-free alternatives like spices. This small change can positively impact your health, supporting weight management and blood sugar control. A delicious, healthy latte is easily achievable without sugar.

Frequently Asked Questions

The calorie count of a sugar-free latte depends on the milk. A 12oz latte with skim milk has about 100 calories, while one with unsweetened almond milk can be as low as 80 calories. The primary calorie source is the milk itself, not added sugar.

Yes, a sugar-free latte will still contain naturally occurring milk sugar, or lactose. For a 16-ounce latte with 2% milk, this is about 18 grams. However, this is significantly less than the added sugar found in flavored lattes.

The healthiest latte is one made with a low-fat or unsweetened plant-based milk and no added sugar or syrup. Using skim milk or unsweetened almond milk and flavoring with spices like cinnamon is a great choice.

Great sugar alternatives include plant-based sweeteners like stevia and monk fruit, spices such as cinnamon or nutmeg, and a few drops of vanilla or almond extract. You can also use unsweetened cocoa powder for a healthier mocha.

Yes, you can have a sugar-free latte on a low-carb or keto diet, but it requires careful milk selection. Opt for unsweetened almond milk or a small amount of heavy cream, as most dairy milk contains carbohydrates from lactose. Always skip any sugary syrups.

A sugar-free latte is a much better choice for weight loss than a sugary version, as it significantly cuts down on empty calories. The caffeine can also provide a metabolism boost, and the drink can help manage cravings without adding sugar.

When ordering, simply ask for a "plain latte with no added sugar or syrup". Specify your milk choice, such as skim or unsweetened almond milk, and ask for a natural topping like cinnamon if you want extra flavor.