How Many Calories Are in a 300 ml Latte? The Ultimate Guide

October 10, 2025 •

4 min read

While black coffee contains almost no calories, the addition of milk is the primary factor affecting the calorie count of a latte. A standard 300 ml latte can contain anywhere from 90 to over 200 calories, depending heavily on the type of milk and any extra sweeteners used.

Quick Summary

The calorie content of a 300 ml latte varies significantly based on the type of milk. Whole milk increases the calorie count, while skim milk, almond milk, or oat milk can considerably reduce it, alongside avoiding sugary syrups and toppings.

Key Points

Milk is the main calorie source: The type of milk, not the espresso, determines most of the calories in a latte.
Whole milk lattes have the most calories: A 300 ml whole milk latte can contain 155-170 calories.
Skim milk is the lowest calorie dairy option: A 300 ml latte with skim milk has approximately 80-85 calories.
Unsweetened almond milk is the lowest overall calorie choice: Expect only 30-40 calories in a 300 ml latte with unsweetened almond milk.
Syrups and toppings add significant calories: Sugary syrups and whipped cream can add 60-100+ calories, drastically increasing the total.
Customize for a lighter latte: Choose low-calorie milk alternatives, sugar-free syrups, and skip whipped cream to enjoy a lower-calorie beverage.

Decoding the Calories in Your 300 ml Latte

Understanding the calorie content of your coffee is crucial for managing your daily intake. A 300 ml latte is a popular size, but its calorie total isn't fixed. The primary ingredient that dictates this is the milk, with different types and fat percentages creating a wide range of outcomes. A typical latte is made with espresso and steamed milk, topped with a thin layer of foam. The relatively large proportion of milk in this beverage means that your choice of dairy or plant-based alternative has a substantial impact.

The Impact of Milk Choices on Calorie Count

Let's break down how different milk options affect the calories in a 300 ml latte. For simplicity, assume one or two shots of espresso, which contribute a negligible 2-4 calories. The rest of the calories come from the milk.

Whole Milk: The creamiest option, whole milk adds the most calories due to its higher fat content. Approximately 250 ml of whole milk (assuming 50ml is espresso and foam) contains around 150-165 calories, bringing the total for a 300 ml latte to around 155-170 calories.
Semi-Skimmed Milk: A good middle-ground, semi-skimmed (or 2% milk) significantly reduces calories. Using roughly 250 ml would add about 100-110 calories, making the total around 105-115 calories.
Skim Milk: This is the lowest-calorie dairy option. An equivalent amount of skim milk adds only about 75-80 calories, putting the final latte at approximately 80-85 calories.
Almond Milk (Unsweetened): For a dairy-free and very low-calorie option, unsweetened almond milk is a top choice. It adds just 25-35 calories for a 250 ml serving, resulting in a 300 ml latte with as few as 30-40 calories.
Oat Milk: As a popular, creamier plant-based option, oat milk is higher in calories than almond milk. It can contribute around 100-110 calories, similar to semi-skimmed milk.
Soy Milk: Unsweetened soy milk typically lands somewhere between skim milk and whole milk in terms of calories, adding about 80-100 calories for the 250 ml portion.

Comparing Calorie Counts: A Quick Reference Table


Milk Type (250 ml)	Estimated Calories per 300 ml Latte	Notes
Whole Milk	155-170	Rich and creamy, highest in calories and fat.
Semi-Skimmed Milk	105-115	Balanced flavor and reduced calories from fat.
Skim Milk	80-85	Minimal fat content, lowest dairy option.
Unsweetened Almond Milk	30-40	Extremely low in calories, dairy-free, and nutty flavor.
Oat Milk	105-115	Creamy dairy alternative, similar to semi-skimmed.
Unsweetened Soy Milk	85-105	Plant-based with higher protein than almond milk.

Other Factors That Can Inflate Calories

Beyond the base ingredients, many popular additions can dramatically increase a latte's calorie count.

Sugary Syrups: A single pump of flavored syrup can add 20-30 calories and a significant amount of sugar. A latte with 2-3 pumps of a syrup like caramel or vanilla can easily add 60-90 extra calories.
Whipped Cream: A generous dollop of whipped cream is an indulgence that comes at a caloric cost. It can add around 100 calories or more, depending on the amount.
Sauces and Toppings: Drizzles of chocolate or caramel sauce and sprinkles of sugar can also contribute extra calories. These extras are often high in sugar and fat.

How to Create a Lighter Latte

For those watching their calorie intake, it's easy to enjoy a delicious latte without the guilt. Here are some strategies:

Choose a low-calorie milk: Switching from whole milk to skim or unsweetened almond milk is the most effective change.
Use sugar-free syrups: Many coffee shops offer sugar-free versions of their popular syrups, which add flavor without the calories.
Opt for natural sweeteners: Consider alternatives like a dash of cinnamon, nutmeg, or a small amount of stevia or monk fruit instead of sugar.
Skip the whipped cream: This simple choice can save a hundred calories instantly.
Control portion sizes: While this article focuses on 300 ml, ordering a smaller size is another obvious way to reduce total calories.

Conclusion

The calorie content of a 300 ml latte is not a fixed number but a variable influenced primarily by the type of milk used. A latte made with whole milk can have over 150 calories, while a version with unsweetened almond milk can contain less than 40 calories. By understanding the impact of different ingredients and making mindful choices like opting for lower-fat milk or skipping sugary syrups, you can enjoy this classic coffee beverage while keeping your health goals on track. Ultimately, balancing your love for a good latte with smart nutritional decisions is the key.

For more detailed nutritional information and comparison of various coffee beverages, the resources from reputable health organizations and databases are excellent sources, like the USDA National Nutrient Database.

Frequently Asked Questions

A 300 ml latte made with oat milk is likely to contain approximately 105-115 calories, which is comparable to a latte made with semi-skimmed dairy milk.

No, a shot of espresso contains a negligible amount of calories, typically 1-2 calories. The vast majority of calories in a latte come from the milk.

A cappuccino typically has less milk than a latte of the same size and is topped with more foam, resulting in a slightly lower calorie count. However, the calorie content is heavily dependent on the milk used for both drinks.

Unsweetened almond milk is the lowest calorie option for a latte, contributing very few calories to the final drink. Skim dairy milk is the next lowest calorie option.

To make your latte less fattening, use a low-calorie milk such as skim milk or unsweetened almond milk. Additionally, avoid sugary syrups and toppings like whipped cream.

A single pump of flavored syrup can add approximately 20-30 calories to your latte. Multiple pumps can significantly increase the total calorie count.

Yes, a latte made with skim milk is a relatively low-calorie option, usually containing around 80-85 calories for a 300 ml serving, provided no sugar or syrup is added.