Does coffee milk have sugar? The surprising truth about your favorite sweet treat

October 21, 2025 •

4 min read

According to nutrition data, a single glass of pre-made coffee milk can contain over 25 grams of sugar, highlighting the essential question: does coffee milk have sugar? This amount can be surprisingly high for those expecting a simple mix of coffee and dairy.

Quick Summary

Coffee milk contains significant amounts of sugar primarily from the coffee syrup used to sweeten it. The exact sugar content varies widely between commercial brands, homemade recipes, and different types of milk, impacting its nutritional profile and health effects.

Key Points

Yes, it has sugar: Coffee milk contains significant sugar, primarily from the sweetened coffee syrup used in its preparation.
Commercial brands vary widely: The sugar content is generally high in store-bought coffee milk, with some single servings containing over 25 grams of added sugar.
Homemade versions offer control: Making coffee milk at home allows you to control and reduce the amount of sugar added, using unsweetened coffee extract and alternative sweeteners.
Excessive sugar can impact health: High sugar intake from coffee milk can lead to blood sugar spikes, especially for diabetics, and contribute to weight gain.
Milk adds nutrients: Despite the sugar, coffee milk still provides beneficial nutrients from the milk, such as calcium and protein, but a healthier approach is needed.
Healthier alternatives exist: Options like using unsweetened coffee extract and plant-based milks can create a delicious, low-sugar version of coffee milk.

The Core Ingredients of Coffee Milk

To understand whether coffee milk has sugar, you must first know its primary components. Coffee milk is a regional favorite, particularly in Rhode Island, where it is made by mixing a sweet coffee-flavored syrup with cold milk. While the milk itself contains natural sugars in the form of lactose, the most significant sugar source comes from the syrup. These syrups are typically made from a concentrated coffee extract, water, and a high concentration of sugar or high-fructose corn syrup. This sweetening agent is what gives the drink its characteristic flavor and high sugar load. The amount of sugar can be controlled in homemade versions, but commercially available brands often pack a considerable amount into a single serving.

Commercial vs. Homemade Sugar Content

The sugar content in your coffee milk depends heavily on whether it's store-bought or prepared at home. Commercial brands are formulated for consistent flavor, which often means adding a standardized, high amount of sugar. For instance, a single 14 fl oz serving of one popular low-fat coffee milk contains 45 grams of sugar, with 25 grams being added sugars. In contrast, a homemade recipe offers complete control. A basic recipe calls for 2 tablespoons of coffee syrup for every 8 ounces of milk. If you make your own syrup, you can drastically reduce the sugar, or opt for alternative sweeteners. This flexibility is a key advantage for anyone monitoring their sugar intake.

How Coffee Milk Impacts Your Body

Consuming coffee milk with a high sugar content can have several effects on your health. The high glycemic load can cause rapid spikes in blood sugar, which is a particular concern for individuals with diabetes or insulin resistance. The added calories from sugar can also contribute to weight gain over time. While the milk component offers beneficial nutrients like protein and calcium, the potential negative effects of excessive sugar can offset these benefits. For those seeking the nutritional benefits of milk without the high sugar, simply adding a small amount of coffee extract to plain milk is a better option.

Tips for a Healthier Coffee Milk

If you love coffee milk but want to reduce your sugar intake, here are some practical tips to make it a healthier treat:

Make your own syrup: You can use a sugar substitute like stevia or monk fruit when making your own coffee syrup.
Adjust the ratio: When using a store-bought syrup, start with less than the recommended amount and adjust to your taste.
Opt for unsweetened options: Choose a low-fat or plant-based milk alternative without added sugars to start with.
Add natural flavor: Instead of syrup, use a dash of vanilla extract, cinnamon, or cocoa powder for flavor.
Enhance with spices: Cardamom or nutmeg can add a complex, warm flavor that reduces the craving for extra sweetness.

Commercial Coffee Milk vs. Homemade Alternatives


Feature	Commercial Coffee Milk	Homemade Coffee Milk
Ingredients	Pre-mixed with coffee syrup, milk, and stabilizers.	Separate milk and coffee syrup (or extract).
Sugar Content	High; standardized across batches. A single 14oz serving can have over 40g of sugar.	Adjustable; can be very low or sugar-free.
Additives	Often contains thickeners, gums, and other food additives.	Minimal additives, using only the necessary ingredients.
Flavor Control	Fixed sweetness and coffee flavor.	Customizable flavor intensity and sweetness level.
Cost	Typically higher due to processing and packaging.	Generally cheaper to make a batch of syrup at home.
Nutritional Profile	Contains calcium and protein from milk, but also high calories and added sugar.	Offers a healthier profile with low or no added sugar while retaining milk's benefits.

Conclusion: The Final Verdict

So, does coffee milk have sugar? The answer is an undeniable yes. For most commercial versions, the sugar content is very high due to the pre-sweetened syrups used in their production. This makes them a high-calorie beverage that can cause significant blood sugar fluctuations. However, for those who love the creamy, coffee flavor, creating a homemade version is an excellent way to enjoy the beverage while controlling and dramatically reducing the amount of added sugar. By being mindful of ingredients and portions, you can turn a sugar-laden treat into a more balanced and health-conscious drink. For more on the origins and ingredients of this popular drink, check out this guide from Bones Coffee Company. What Is Coffee Milk? | Origin & Ingredients

How to make a low-sugar coffee milk at home

Here’s a simple recipe for a healthier, lower-sugar coffee milk:

Ingredients
- 8 oz cold milk (low-fat, skim, or unsweetened plant-based)
- 1-2 tbsp unsweetened coffee extract or strongly brewed coffee
- Sugar-free sweetener (stevia, monk fruit) to taste, or leave unsweetened
Instructions
1. Pour the cold milk into a glass.
2. Add the coffee extract or strong coffee.
3. Stir well to combine.
4. Add a few drops of sugar-free sweetener if desired.
5. For extra flavor, add a sprinkle of cinnamon or nutmeg.
6. Enjoy your healthier coffee milk immediately.

This method gives you the desired coffee flavor and creamy texture without the added sugars found in commercial syrups.

The Health Implications of Added Sugars

Excessive sugar intake has been linked to numerous health issues, including obesity, type 2 diabetes, and heart disease. The American Heart Association recommends limiting added sugar intake to 25 grams for women and 36 grams for men per day. A single commercial coffee milk can easily exceed these daily recommendations, especially for women. By reducing or eliminating the added sugar in your coffee milk, you can significantly lower your risk of these health problems while still enjoying the rich flavor and potential health benefits of coffee antioxidants.

Frequently Asked Questions

The amount varies by brand and serving size, but it can be substantial. For example, some 14 fl oz low-fat coffee milk products contain as much as 45 grams of sugar, with 25 grams of that being added sugar.

Due to its high sugar content, commercial coffee milk is generally not recommended for diabetics as it can cause significant blood sugar spikes. A healthier homemade version with low-fat milk and a sugar-free sweetener may be a more suitable option.

While milk itself contains natural sugar (lactose), the primary source of sugar in coffee milk is the coffee syrup or sweetened coffee concentrate used to flavor the drink.

Yes, you can make a low-sugar or sugar-free version at home. Use unsweetened coffee extract or strongly brewed coffee mixed with your choice of milk and a sugar-free sweetener if desired.

Yes, the milk component of coffee milk is a source of calcium and other nutrients like Vitamin D and protein. However, a significant amount of added sugar can offset the health benefits, so consider a lower-sugar version.

Black coffee has virtually no calories or sugar, whereas coffee milk contains calories, carbohydrates, and sugar from both the milk and the added syrup. Therefore, black coffee is the lower-calorie and sugar-free choice.

For flavoring your milk, you can use unsweetened coffee extract, pure vanilla extract, cinnamon, or a dash of unsweetened cocoa powder to achieve a flavor profile without the added sugar.