How Many Calories Are in a 12 oz Non-Fat Latte?

November 19, 2025 •

4 min read

A 12 oz non-fat latte typically contains between 100 and 120 calories, depending on the coffee shop and specific preparation. While often considered a healthier alternative to other coffee drinks, it's important to understand the full nutritional breakdown. This article dives into the factors that influence the calorie count, the source of those calories, and provides tips for further reducing the caloric impact of your favorite brew.

Quick Summary

A 12 oz non-fat latte generally contains 100-120 calories, with its primary caloric content coming from the natural sugars in skim milk. The exact nutritional information can vary by cafe, but it remains a low-fat option compared to whole milk or breve lattes.

Key Points

Calorie Range: A 12 oz non-fat latte typically contains 100 to 120 calories, sourced mainly from the skim milk.
Ingredient Impact: Espresso has minimal calories, so the non-fat milk's natural lactose and protein are the primary caloric contributors.
Customization Risks: Adding flavored syrups, sugar, or whipped cream can significantly increase the total calories, sometimes doubling the count.
Brand Variation: Calorie counts can differ between coffee shops due to slight recipe and ingredient variations; for example, Starbucks' 12 oz non-fat latte is 100 calories, while others may be slightly higher.
Healthier Alternatives: To further reduce calories, choose sugar-free syrups or spices like cinnamon instead of regular flavorings.
Nutritional Value: Beyond calories, a non-fat latte provides beneficial protein, calcium, and vitamin A, contributing to a balanced diet.

Deciphering the Non-Fat Latte's Calorie Count

Understanding the calorie content of your 12 oz non-fat latte involves more than just a single number; it's about the ingredients and how they contribute to the overall nutritional profile. The primary components are espresso and steamed skim milk. Espresso contributes a negligible amount of calories, leaving the majority of the caloric load to the non-fat milk.

The Role of Non-Fat Milk

Non-fat milk, also known as skim milk, is the main source of calories and nutrients in a non-fat latte. It contains natural milk sugars (lactose), which are carbohydrates, along with protein. A 12 oz beverage uses approximately 10-11 ounces of steamed non-fat milk, which translates to roughly 100-120 calories and about 10-11 grams of protein and 14-16 grams of sugar. This makes it a great source of protein and calcium, but also a source of carbohydrates.

Customization and Hidden Calories

While the base non-fat latte is relatively low in calories, customizations can quickly increase the total. Here are some of the most common additions and their potential impact:

Syrups: A single pump of most flavored syrups can add 20-30 calories and 5 grams of sugar or more. Adding two or three pumps for flavor can significantly boost the overall calorie count.
Sweeteners: Packets of sugar or artificial sweeteners don't add significant calories but can be a point of consideration for those monitoring sugar intake.
Whipped Cream: Adding whipped cream, even to a non-fat latte, can add another 50-100 calories and significant fat content.
Toppings: Drizzle or powder toppings (like cinnamon dolce or caramel) also add extra sugar and calories.

The Importance of Brand Variation

Different coffee shops use different suppliers and have slight variations in their recipes, which can affect the final calorie count. For example, a 12 oz non-fat latte from Starbucks is listed as 100 calories, while a similar beverage from Corner Bakery Cafe comes in at 120 calories. This minor difference can add up over time for a regular coffee drinker. It is always wise to check the nutritional information provided by your specific coffee vendor.

A Deeper Look at Latte Nutrition

Beyond just calories, a non-fat latte offers other nutritional benefits. It provides a significant amount of calcium and vitamin A, essential for bone health and vision. The protein content also helps with satiety, which can be beneficial for weight management. For those monitoring their sugar intake, it's worth noting that the sugar in a plain non-fat latte is lactose, which is a naturally occurring milk sugar, not added sugar. However, flavored syrups contain added sugars, which should be considered.

Comparison: Non-Fat Latte vs. Other Coffee Drinks

To put the non-fat latte's calorie count into perspective, here is a comparison with other popular coffee beverages. This table provides approximate calorie counts for a standard 12 oz size, assuming no added syrups or whipped cream.


Beverage Type	Milk Type	Approximate Calories (12 oz)
Non-Fat Latte	Non-Fat/Skim	100-120
Whole Milk Latte	Whole Milk	180-200
2% Milk Latte	2% Milk	140-160
Cappuccino	Non-Fat Milk	~80-100
Black Coffee	None	~5
Mocha	Whole Milk + Chocolate	250-300+

This comparison clearly illustrates why the non-fat latte is a popular choice for those seeking a lower-calorie, lower-fat option that still offers the creamy texture of a traditional latte. The mocha, with its added syrups and often whipped cream, is a prime example of how customizations can drastically increase the calorie count.

Making Your Latte Even Healthier

If you want to reduce the calories in your non-fat latte even further, consider these simple modifications:

Go sugar-free: Opt for sugar-free flavored syrups instead of regular ones. Many cafes offer sugar-free versions of vanilla, caramel, and hazelnut.
Half the pumps: If you prefer the flavor of regular syrup, ask for half the number of pumps to cut down on sugar and calories.
Add cinnamon: Add a dash of cinnamon or other spices for flavor without adding any calories.
Try alternative milk: While non-fat is a good option, some people find that lower-calorie plant-based milks like almond milk can further reduce calories. Be aware that the texture and flavor will change, and the nutritional profile will differ.

Conclusion

A 12 oz non-fat latte is a smart, low-calorie choice for your daily caffeine fix, typically containing around 100 to 120 calories. Its nutritional value comes primarily from the protein and natural sugars in the skim milk, without the added fat of whole milk versions. However, the true calorie count depends on the specific coffee shop and any additional flavorings. By understanding the basics of its nutritional makeup and being mindful of customizations, you can enjoy this classic beverage while keeping your health goals in check.

For more detailed nutritional information and data from the source of all US food data, consult the USDA FoodData Central.

Frequently Asked Questions

A non-fat latte has similar sugar content (lactose) from the milk compared to a whole milk latte, since the sugar is naturally occurring. The main difference is the fat content, not the sugar content, unless you add flavored syrups.

A 12 oz non-fat latte has about 100-120 calories, while a 12 oz whole milk latte can contain between 180-200 calories due to the higher fat content.

A 12 oz non-fat latte typically contains around 14 to 16 grams of carbohydrates, all of which come from the natural sugars (lactose) in the milk.

An iced non-fat latte generally contains fewer calories than a hot one of the same size because it uses less milk due to the ice. A 12 oz iced non-fat latte from Starbucks, for example, has 70 calories compared to the 100 in the hot version.

Yes, using sugar-free syrups instead of regular ones can significantly reduce the calorie and sugar content of your latte. Regular syrups can add 20-30 calories per pump, while sugar-free options add none.

A cappuccino typically has fewer calories than a non-fat latte because it contains more foam and less steamed milk. For a 12 oz size, a non-fat cappuccino would be slightly lower in calories than a non-fat latte.

You can get very close to zero calories by opting for plain espresso or coffee with a splash of a zero-calorie, non-dairy milk alternative or sugar-free syrup. However, a traditional dairy-based latte will always have some calories from the milk.