Do Starbucks lattes have sugar in them? A deep dive into coffee nutrition

October 10, 2025 •

4 min read

A standard grande caffè latte from Starbucks, made with 2% milk, contains 18 grams of naturally occurring sugar from milk's lactose, without any added syrups. However, the answer to the common question, 'Do Starbucks lattes have sugar in them?' is more complex and depends entirely on the type of latte ordered and its ingredients.

Quick Summary

A plain Starbucks caffe latte contains only natural milk sugars (lactose), but flavored varieties have high amounts of added syrups. The total sugar content varies significantly by milk type and customizations. Understanding the difference is key to making informed, lower-sugar choices when ordering your favorite coffee.

Key Points

Plain Lattes Contain Natural Sugar Only: A standard, unflavored caffè latte contains naturally occurring sugar (lactose) from the milk, not added syrups.
Flavored Lattes Add Significant Sugar: Lattes with syrups, like Vanilla or Caramel, contain large amounts of added sugar, dramatically increasing the total sugar content.
Milk Choice Impacts Sugar Count: The type of milk you choose affects the final sugar count, with unsweetened almond or coconut milk generally offering the lowest sugar options.
Syrup Pumps Add Up Quickly: The standard number of syrup pumps in a flavored latte (e.g., four in a Grande) is a primary source of added sugar.
Customization is Key to Reducing Sugar: You can reduce your latte's sugar by asking for sugar-free syrup, fewer pumps of regular syrup, or a lower-sugar milk alternative.

The Truth About a Plain Caffe Latte

When you order a classic caffe latte at Starbucks, the basic recipe is simple: espresso and steamed milk. There is no added sugar in this standard preparation. The sugar that is present comes entirely from the lactose, or milk sugar, naturally found in dairy milk. For instance, a Grande (16 oz) Caffe Latte made with 2% milk contains approximately 18 grams of sugar from this source. This natural sugar is broken down differently by the body than refined, added sugars, and is accompanied by other nutrients like protein and calcium from the milk.

Milk Type Matters

The choice of milk profoundly impacts the total sugar count in your plain latte. While dairy milk contains lactose, many non-dairy alternatives have less or no sugar, though some may contain added sweeteners of their own. Understanding these differences allows for greater control over your sugar intake.

Here’s a breakdown of common milk options and their impact on a latte's sugar content:

2% Milk (Standard): As mentioned, a Grande Caffe Latte with 2% milk has about 18 grams of natural sugar from lactose.
Whole Milk: The sugar content is very similar to 2% milk, with slightly more total fat and calories.
Almond Milk: Unsweetened almond milk has significantly less sugar than dairy milk, offering a much lower-sugar base for your latte.
Coconut Milk: Like almond milk, coconut milk is typically a lower-sugar option compared to dairy milk, with just 0.5 grams of sugar per serving.
Oatmilk: This alternative often has more sugar than almond or coconut milk but less than dairy, sometimes with added sugar.
Soy Milk: Starbucks' soy milk is often pre-sweetened with vanilla, adding to the total sugar count.

The Sweet Deception: Added Sugars in Flavored Drinks

Where the sugar truly begins to accumulate is with flavored lattes. These drinks, including favorites like the Vanilla Latte, Caramel Macchiato, and seasonal options, get their flavor from sweet syrups that are packed with added sugar. The amount of syrup added follows a standard formula based on the drink size, and each pump contains a set amount of sugar.

Consider the sugar rush in a flavored latte:

Vanilla Latte: A Grande Blonde Vanilla Latte, for example, contains a staggering 35 grams of sugar. This is primarily from the vanilla syrup, with the natural milk sugar contributing a smaller amount. A single Grande contains four pumps of syrup, and each pump adds approximately 5 grams of sugar.
Chai Tea Latte: This drink is made with a chai concentrate that is pre-sweetened. A Grande Chai Tea Latte contains about 42 grams of sugar.
White Chocolate Mocha: The white chocolate mocha sauce is another source of high added sugar, contributing to a total of 34 grams of sugar in a Grande.

For those watching their sugar intake, these flavored drinks can easily exceed the daily recommended limit from the American Heart Association, which is about 25 grams for women and 38 grams for men.

How to Customize Your Order for a Low-Sugar Diet

The good news for nutrition-conscious coffee drinkers is that Starbucks offers numerous customization options. You can still enjoy the great taste of your favorite drinks with significantly less sugar.

Request fewer pumps of syrup. If you enjoy the flavor, ask for only one or two pumps instead of the standard four for a Grande.
Use sugar-free syrups. Starbucks offers sugar-free vanilla and other options, allowing you to enjoy a flavored drink with no added sugar.
Choose a lower-sugar milk alternative. Switching to almond milk or coconut milk can dramatically reduce the natural sugar content.
Order a plain latte and sweeten it yourself. This gives you complete control over the amount and type of sweetener used. You can add a sugar-free packet or a tiny amount of regular sugar to your liking.
Explore new, lower-sugar menu items. Starbucks has recently introduced drinks like the Protein Lattes, which are made with sugar-free syrups and protein-boosted milk without added sugar.

Nutritional Comparison: Standard vs. Flavored Grande Lattes


Feature	Standard Grande Caffe Latte	Grande Blonde Vanilla Latte
Milk (Base)	2% Milk	2% Milk
Syrup	None	Vanilla Syrup (Approx. 4 pumps)
Calories	190	250
Total Sugar	18g (Natural)	35g (Natural + Added)
Added Sugar	0g	Significant

Conclusion: Making Informed Choices

In summary, the question "Do Starbucks lattes have sugar in them?" can be answered with a nuanced "yes and no." A plain caffe latte contains only the natural sugar found in milk, while flavored versions can be loaded with added syrups and high sugar counts. For those on a specific nutrition diet or simply seeking to reduce sugar intake, awareness of these distinctions is critical. By customizing your drink with sugar-free syrups, fewer pumps, or lower-sugar milk, you can maintain control and enjoy your Starbucks experience guilt-free. Making mindful beverage choices is a simple yet effective step toward a healthier diet.

For further details on the sugar content of various Starbucks drinks, EatingWell provides additional information.

Frequently Asked Questions

No, a standard caffè latte from Starbucks, with no added syrups, does not contain any added sugar. The sugar present comes from the milk's naturally occurring lactose.

A Grande Blonde Vanilla Latte contains a significant amount of sugar, approximately 35 grams, from both the natural milk sugars and the vanilla syrup.

Dairy milk contains natural sugar (lactose), while many non-dairy milks have different sugar levels. For example, unsweetened almond and coconut milks have much less sugar than soy or oat milk, some of which may also be sweetened.

To order a low-sugar latte, you can request sugar-free syrup, ask for fewer pumps of regular syrup, choose a lower-sugar milk like unsweetened almond milk, or use a non-caloric sweetener instead.

No, the type of espresso (e.g., Blonde vs. Signature) does not affect the sugar content of the latte, as espresso itself contains no sugar.

The Skinny Vanilla Latte is made with sugar-free vanilla syrup and nonfat milk. While it contains no added sugar from syrup, it still has naturally occurring sugar from the milk.

No, plain drinks like an unsweetened caffe latte or a black coffee do not have added sugar by default. However, many flavored and pre-mixed drinks, like chai lattes or frappuccinos, do contain added sweeteners.