How Many Calories Are in a 12 oz London Fog?

December 11, 2025 •

4 min read

A standard 12 oz London Fog from Starbucks, made with 2% milk and vanilla syrup, contains 140 calories. However, the total calorie count can vary significantly depending on the type of milk, amount of syrup, and any added ingredients, making it crucial to understand the nutritional breakdown of your specific 12 oz London Fog.

Quick Summary

The calorie count for a 12 oz London Fog varies based on its ingredients. The primary factors influencing its energy content are the type of milk and the amount of vanilla syrup or other sweeteners used. Customizing these components is key for controlling the total calories.

Key Points

Variable Calorie Count: The number of calories in a 12 oz London Fog depends heavily on the type of milk and amount of sweetener used.
Milk Choice is Crucial: Whole milk versions are higher in calories, while skim, almond, and soy milk can significantly lower the total.
Syrup is a Major Contributor: Vanilla syrup is a significant source of calories from sugar; using a sugar-free alternative or less syrup reduces the count.
DIY Offers Control: Making a London Fog at home allows for complete control over ingredients, enabling you to use lower-calorie milk and sweeteners.
Customization is Key: Customizing your order by asking for less syrup or a different milk is the easiest way to reduce calories in a cafe-prepared drink.
Standard vs. Custom: A standard 12 oz cafe version typically falls between 120 and 160 calories, but can be much lower with mindful adjustments.

Decoding the Calories in a London Fog

A London Fog is a comforting beverage traditionally made with Earl Grey tea, vanilla syrup, and steamed milk. While the base ingredients sound simple, the calorie content can fluctuate dramatically based on your choices. A plain, unadulterated cup of brewed Earl Grey tea contains almost no calories, meaning the energy content comes almost entirely from the milk and sweeteners. By understanding how each component contributes, you can take control of your drink's nutritional profile.

The Role of Milk in Calorie Count

The milk you choose for your London Fog is the single biggest determinant of its final calorie count. From creamy whole milk to lighter plant-based options, the variations are significant. The amount used, typically around half a cup for a 12 oz drink, directly correlates to the calorie impact. Dairy milks generally contain more calories and fat, while many non-dairy alternatives offer a lower-calorie option. For instance, Starbucks' 12 oz London Fog with whole milk has 160 calories, while the same size with soy milk or almond milk contains less.

Syrup and Sweeteners: A Hidden Calorie Source

Vanilla syrup is a core component of the classic London Fog, but it is also a concentrated source of calories from sugar. Commercial syrups can contain a significant number of calories per pump, and many cafes use multiple pumps in a standard 12 oz drink. Opting for sugar-free vanilla syrup can drastically reduce the calorie count without sacrificing the signature flavor. Other sweeteners, like honey or maple syrup, also contribute calories and should be accounted for when managing intake.

Calorie Comparison: 12 oz London Fog by Milk Type


Milk Type	Estimated Calories (12 oz)	Notes
Whole Milk	160+	Higher fat content, rich texture.
2% Milk	140	Standard preparation, moderate calories.
Skim Milk	120+	Lower fat content, less creamy texture.
Soy Milk	140	Variable depending on brand and sugar content.
Almond Milk	100+	Usually lower in calories, but can vary by brand.
Oat Milk	100-140	Can be higher in calories than almond milk, depending on brand and barista recipe.

Note: These are approximations and can vary based on specific ingredients and preparation methods.

The Impact of Customization on Calories

Customizing your London Fog is the best way to control its calorie content. Here are some options to consider:

Change the Milk: As seen in the table above, swapping from whole milk to a low-calorie alternative like almond milk can save you a significant number of calories.
Reduce the Syrup: Asking for fewer pumps of vanilla syrup, or using a sugar-free version, can dramatically lower the sugar and calorie content. Remember that a London Fog is a sweetened drink, so eliminating the syrup entirely may alter the flavor profile more than desired.
Go Light: A 'lighter' version or simply requesting less milk and syrup can also bring down the overall calorie count without a drastic flavor change.
Add Your Own Sweetener: If you are making a London Fog at home, you have complete control. Use a low-calorie sweetener or a smaller amount of honey or maple syrup to taste.

Making Your Own Lower-Calorie London Fog

Creating a delicious and lower-calorie London Fog at home is simple. First, steep your high-quality Earl Grey tea in hot water. Then, heat and froth your choice of low-calorie milk (such as unsweetened almond milk). Finally, add a small splash of vanilla extract and your preferred low-calorie sweetener. By making it yourself, you can eliminate the added sugars found in many commercial vanilla syrups and control the portion sizes of each ingredient.

Conclusion

In summary, the number of calories in a 12 oz London Fog is not a fixed number but a range that depends heavily on its ingredients. While a standard version from a cafe might contain around 140 calories, you can significantly reduce or increase this amount by choosing a different milk, adjusting the amount of vanilla syrup, or opting for a sugar-free sweetener. For the most accurate calorie information, always check the nutritional details provided by the establishment or use a calorie counter for your homemade version. Making smart choices can allow you to enjoy this flavorful drink while staying on track with your nutritional goals.

Final Recommendations

For those who are calorie-conscious, the following choices will help keep your London Fog a lighter treat:

Choose unsweetened, low-calorie milk alternatives like almond or oat milk.
Request sugar-free vanilla syrup or use a stevia-based sweetener.
Ask for only one or two pumps of syrup instead of the standard three or four.
Make your London Fog at home to have total control over all ingredients.

By following these simple steps, you can enjoy the same rich and aromatic flavors of a London Fog while maintaining better control over your caloric intake.

Frequently Asked Questions

A 12 oz London Fog made with skim or nonfat milk typically contains fewer calories than a version with 2% or whole milk. For instance, a Starbucks 12 oz Tall made with nonfat milk has about 120 calories.

Opting for a sugar-free vanilla syrup in your London Fog can dramatically reduce the calories. A standard vanilla syrup is a major calorie source, whereas sugar-free versions add flavor with minimal caloric impact.

A traditional London Fog consists of Earl Grey tea, steamed milk, and a sweetener, which is most often vanilla syrup.

A homemade London Fog can be much lower in calories because you have control over the type of milk and the amount of sweetener. You can use low-calorie milk alternatives and a minimal amount of a preferred sweetener.

Brewed Earl Grey tea with no additions is a virtually calorie-free beverage. The calories in a London Fog come almost exclusively from the added milk and sweetener.

Yes, an iced London Fog can be made with fewer calories using the same customization methods as a hot one. Using a lower-calorie milk and sugar-free syrup will keep the calorie count low.

Unsweetened almond milk is generally one of the lowest-calorie milk options available. It provides a creamy texture with a minimal increase in the total calorie count.