How many calories does a 16 ounce latte have?

October 10, 2025 •

4 min read

The calorie count for a standard 16 oz latte made with 2% milk is approximately 190 calories, but this number can change dramatically depending on customization. A seemingly simple order can quickly become a significant part of your daily caloric intake, making it important to understand the factors involved. This article breaks down the nutritional content of a 16 oz latte, from the choice of milk to the addition of syrups and toppings.

Quick Summary

The calorie count of a 16-ounce latte can range from under 160 calories for a nonfat version to over 260 for whole milk, increasing substantially with added flavorings and toppings. The specific milk type and any extra ingredients are the primary determinants of the total caloric load.

Key Points

Milk is the primary calorie contributor: A 16 oz latte's calories largely depend on whether it's made with whole, 2%, nonfat, or a plant-based milk.
Flavorings and syrups add significant calories: Each pump of syrup can add 20-50 calories, drastically increasing the total count of a flavored latte.
A standard 16 oz latte (2% milk) is about 190 calories: For reference, this is the average calorie count for a grande-sized latte from major coffee chains.
Nonfat milk and unsweetened almond milk are the lowest-calorie options: Choosing these alternatives can reduce the calorie count to as low as 160 or 110-130, respectively.
Iced vs. hot lattes have similar calories: The temperature does not significantly impact the calorie count; the ingredients are what matter.
Customize your drink to save calories: Requesting sugar-free syrups, nonfat milk, or skipping whipped cream are effective ways to reduce your intake.

Calorie Breakdown by Milk Type

The most significant factor in determining the caloric content of a 16 oz latte is the type of milk used. Espresso itself contains a negligible number of calories (around 2-3 calories per shot), so the majority of the energy comes from the steamed milk. Different milk varieties have distinct fat and sugar profiles, which directly impacts the final calorie count.

Whole Milk

A 16 oz latte made with whole milk can range from approximately 250 to 290 calories, depending on the coffee shop. This is due to whole milk's higher fat content, which contributes more calories per ounce compared to its lower-fat counterparts. For example, a 16 oz whole milk cafe latte from The Coffee Bean is listed at 260 calories.

2% Milk

Many coffee shops use 2% milk as their standard for lattes. The calorie count for a 16 oz latte with 2% milk is typically around 190 calories, according to Starbucks' nutrition information. This provides a creamy texture with fewer calories than whole milk.

Nonfat (Skim) Milk

Opting for nonfat or skim milk is one of the easiest ways to reduce the calorie count. A 16 oz latte with nonfat milk is often around 160 calories. This is a popular choice for those looking to enjoy their coffee with less fat and fewer calories.

Plant-Based Milks

Plant-based milks offer varying calorie counts that can be significantly different from dairy options:

Soy Milk: A 16 oz latte with soy milk can range from 100 to 170 calories, with one source reporting 148 calories. It's a good source of protein but can have added sugars in flavored varieties.
Almond Milk: Unsweetened almond milk is one of the lowest-calorie options. A latte made with it can be as low as 110-130 calories, depending on the brand and if it's hot or iced.
Oat Milk: Oat milk has become a popular alternative, but it often has more calories and carbohydrates than almond or soy milk. A 16 oz oat milk latte can contain around 130-170 calories.

The Impact of Flavorings and Toppings

While milk is the primary calorie source, added syrups, sweeteners, and toppings can transform a moderately caloric drink into a dessert-like beverage. Each 'pump' of flavored syrup, such as vanilla, caramel, or mocha, can add between 20 to 50 calories and a significant amount of sugar. For instance, a medium Caramel Craze Signature Latte at Dunkin' can have over 400 calories. Toppings like whipped cream and drizzles of caramel or chocolate also add substantial fat and sugar. A mocha, which includes chocolate syrup, can easily exceed 250 calories.

Comparison of Different 16 oz Lattes


Latte Type	Approximate Calories	Key Factors	Source
Standard (2% Milk)	190	Default milk choice	Starbucks
Whole Milk	260	Higher fat content	The Coffee Bean
Nonfat (Skim) Milk	160	Lowest fat dairy option	The Coffee Bean
Soy Milk (Unsweetened)	148	Variable with brand, often less than dairy	Nutritionix
Flavored (Whole Milk)	295	Syrups add significant sugar	Virginia Tech
Caramel Macchiato	250	Includes vanilla syrup and caramel drizzle	Evidation

Tips for Reducing Calories in Your Latte

Enjoying a latte doesn't have to derail your dietary goals. With a few simple substitutions and mindful choices, you can significantly lower the calorie count while still savoring the flavor:

Choose your milk wisely: As shown in the table, switching from whole milk to nonfat or a low-calorie plant-based option like unsweetened almond milk can save you over 100 calories.
Request sugar-free syrup: Many coffee shops offer sugar-free versions of popular syrups. Asking for sugar-free vanilla or caramel provides the flavor without the added sugar and calories.
Scale back on syrup pumps: If you still want the real flavor, ask for half the number of syrup pumps. This cuts the added sugar and calories in half.
Skip the whipped cream: This topping adds a considerable amount of fat and sugar. Ask for your drink without whipped cream to shave off extra calories instantly.
Order a smaller size: A simple solution is to downsize your drink. An 8-ounce latte will have roughly half the calories of a 16-ounce one.
Add your own sweetener: Take control by adding a zero-calorie sweetener packet yourself, controlling the amount of sweetness without any caloric impact.

Conclusion

So, how many calories does a 16 ounce latte have? The answer is that it varies widely, but it is primarily determined by your choice of milk and whether you add any flavorings or toppings. A basic latte with 2% milk typically contains around 190 calories, while a whole milk version can be over 250. Toppings and syrups can easily add another 100 calories or more. By being mindful of these factors and making smart substitutions, you can enjoy your favorite coffee drink while staying on track with your health and wellness goals. Understanding the source of the calories in your beverage empowers you to make informed decisions and truly customize your order.

Frequently Asked Questions

A standard 16 oz latte, often made with 2% milk at major coffee shops, contains approximately 190 calories.

A 16 oz latte made with whole milk typically has a higher calorie count, ranging from around 250 to 290 calories, depending on the specific recipe and cafe.

Unsweetened almond milk and nonfat (skim) milk are generally the lowest-calorie options. A latte with nonfat milk is around 160 calories, while one with unsweetened almond milk can be 110-130 calories.

Flavored syrups add significant calories. A single pump of syrup can add between 20 to 50 calories and a considerable amount of sugar. A flavored 16 oz latte can easily have 100+ more calories than a standard one.

The calorie content of an iced latte is comparable to a hot one of the same size, assuming the same ingredients are used. The temperature of the beverage does not alter its caloric value.

To reduce calories, you can switch to nonfat or unsweetened almond milk, ask for sugar-free syrup, request fewer pumps of syrup, or skip the whipped cream.

Adding a zero-calorie sweetener to your latte will provide sweetness without contributing any calories, unlike sugar or flavored syrups.