How many calories are in an oat milk latte? Unpacking its Nutritional Profile

October 23, 2025 •

4 min read

According to Verywell Fit, a 1-cup serving of oat milk contains approximately 120 calories, but the final count for a latte can be much higher. When asking how many calories are in an oat milk latte?, the answer depends heavily on the specific brand, serving size, and added ingredients like syrups and sweeteners.

Quick Summary

The calorie count of an oat milk latte varies based on size, brand, and added sugars. While oat milk itself is lower in fat than whole milk, commercial versions often contain added sweeteners. Customizing your order by using unsweetened oat milk and avoiding syrups can help manage calories.

Key Points

Variable Calories: The calorie count for an oat milk latte can range from approximately 120 calories for a small, plain homemade version to over 300 for a large, flavored cafe drink.
Ingredient Impact: Flavoring syrups, added sugars, and toppings like whipped cream are significant drivers of increased calories in an oat milk latte.
Mind the Brand: Different brands of oat milk, particularly barista blends, can vary in fat, carbohydrate, and added sugar content, which impacts the latte's nutritional profile.
Lower Calorie Alternatives: Unsweetened oat milk is key to reducing calories and sugar. Skipping syrups or using sugar-free versions is an effective strategy.
Homemade vs. Cafe: Making an oat milk latte at home gives you full control over ingredients and helps minimize hidden calories from commercial preparations.

Understanding the Calorie Count in an Oat Milk Latte

Many factors influence the final calorie tally of your oat milk latte. The base calorie count comes from the oat milk itself, but cafes often use specially formulated "barista blends" which may have added oils for a creamier texture. Moreover, any flavored syrups, whipped cream, or other toppings will significantly increase the total. A store-bought, pre-packaged oat milk latte will also have different nutritional information than a handcrafted one from your local coffee shop. Let's break down the contributing factors to help you make informed choices about your diet.

Comparing Oat Milk vs. Dairy Milk

When considering a plant-based alternative, many assume it's automatically lower in calories. While oat milk can be, it's not always a drastic difference compared to certain dairy options. Oat milk typically contains fewer calories than whole dairy milk but has more carbohydrates and less protein. For those with lactose intolerance or a dairy allergy, oat milk offers a creamy, appealing alternative with its own set of nutrients like fiber and fortified vitamins.

Nutritional Comparison Table


Nutrient	Oat Milk (1 cup)	Whole Milk (1 cup)	Notes
Calories	~120	~150	Varies by brand and additions.
Protein	~3g	~8g	Dairy milk offers more protein per serving.
Carbohydrates	~16g	~12g	Oat milk's carbs primarily come from oats.
Fat	~5g	~8g	Oat milk is generally lower in saturated fat.
Fiber	~2g	0g	Oat milk contains soluble fiber (beta-glucan).
Calcium	Fortified (~25% DV)	~28% DV	Most oat milk is fortified to match dairy.

How Add-Ins Affect Your Latte’s Calorie Count

It's easy for the calories in a seemingly healthy oat milk latte to balloon with common cafe additions.

Syrups: A single pump of flavored syrup can add 20-30 calories and several grams of sugar. A standard latte with 2-4 pumps can add a significant amount of extra calories and sugar. Opting for sugar-free syrups is one way to cut this down.
Sweeteners: Packets of sugar or artificial sweeteners can also add up. Be mindful of how much you add.
Toppings: A swirl of whipped cream, a dusting of sugar, or a caramel drizzle can add an extra 50-100 calories or more, depending on the amount.

Calorie Ranges from Popular Chains

For a point of comparison, here are some examples of the calorie ranges for oat milk lattes from well-known coffee shops. These can vary based on regional offerings and specific customizations, so it's always best to check the nutritional information provided by the cafe.

Starbucks (Grande size): A standard grande oat milk latte from Starbucks contains around 190-300 calories, but this can increase significantly with syrups and toppings. For example, the Pecan Crunch Oatmilk Latte contains around 270 calories.
Dutch Bros (Small size): A small hot oat milk latte can have around 230 calories.
Scooter's Coffee (Small size): A small hot oat milk latte contains about 130 calories.
Homemade: A homemade oat milk latte, using just unsweetened oat milk and espresso, can be much lower, often around 120-150 calories depending on the amount of milk used.

Making Your Oat Milk Latte Healthier

For those who enjoy an oat milk latte but want to manage their caloric or sugar intake, here are some practical strategies:

Choose Unsweetened Oat Milk: Always opt for unsweetened oat milk to avoid unnecessary added sugars, as some versions can have as much as 7 grams of added sugar per cup.
Skip the Syrup: Forgoing flavored syrups is one of the easiest and most effective ways to cut calories and sugar from your drink. If you need a flavor boost, try adding a sprinkle of cinnamon, nutmeg, or a few drops of vanilla extract.
Mind the Size: Ordering a smaller size will naturally reduce the total calories and sugar content. A tall instead of a grande or venti is a simple adjustment that can make a big difference.
DIY at Home: Making your own oat milk latte allows for full control over the ingredients. Use unsweetened oat milk and a strong brew of coffee or espresso. For a creamy texture, consider frothing the milk yourself rather than adding fatty creamers.
Add Protein: Mixing in a scoop of unflavored or vanilla protein powder can increase the protein content, promoting satiety without adding many calories.

Conclusion

Determining how many calories are in an oat milk latte is not a straightforward calculation, as the final number is dependent on several variables, including the brand of oat milk, serving size, and added ingredients like syrups. While oat milk offers advantages over whole milk for those seeking a dairy-free or heart-healthy option, its calorie and sugar content should be carefully considered. By choosing unsweetened varieties and being mindful of extra toppings, you can enjoy this creamy coffee drink while staying on track with your nutritional goals. Making lattes at home is a great way to ensure you are in complete control of what goes into your cup, from the type of oat milk to the sweetness level.

Frequently Asked Questions

Generally, an oat milk latte made with unsweetened oat milk will have fewer calories than a whole milk latte, but sometimes more than a skim milk latte. However, the calorie count can be comparable or even higher if the oat milk is a sweetened barista blend or if sugary syrups are added.

To reduce the calories, use unsweetened oat milk, ask for no added syrups (or sugar-free syrups), and avoid toppings like whipped cream. You can also order a smaller size.

No, there are significant nutritional differences between oat milk brands. Some brands, particularly barista-style oat milks, contain added oils and sugars for a creamier texture. Always check the nutrition label for specifics.

Oat milk provides some protein, typically around 3 grams per cup, which is more than almond or rice milk. However, it offers significantly less protein than cow's milk, which contains around 8 grams per cup.

An oat milk latte can be a heart-healthy and dairy-free option, offering beneficial fiber (beta-glucan) and essential vitamins when fortified. Its healthfulness is dependent on the overall calorie and sugar content, which can be managed by avoiding added sweeteners.

A standard Grande Oat Milk Latte at Starbucks can range from approximately 190 to 300 calories, depending on the specific recipe and added ingredients like syrups. Always refer to the official Starbucks nutritional information for the most accurate details on specific menu items.

A homemade oat milk latte generally has fewer calories because you can control the ingredients. By using unsweetened oat milk and avoiding syrups, you can significantly lower the calorie and sugar count compared to many cafe versions.