How many calories does a latte have without sugar?

January 2, 2026 •

5 min read

According to nutritional data, a standard unsweetened latte made with whole milk can contain around 190 calories, making milk the primary source of calories in the popular coffee beverage. This guide will detail exactly how many calories does a latte have without sugar, exploring the impact of different milk types on the final calorie count and offering tips for making a healthier choice.

Quick Summary

An unsweetened latte's calorie count depends almost entirely on the type of milk used, with options ranging from low-calorie alternatives like almond milk to higher-calorie whole milk. The espresso itself contains negligible calories, making milk selection key for anyone monitoring their intake. Adjusting milk choice and portion size allows for a low-calorie version of this popular coffee.

Key Points

Milk is the main source of calories: An unsweetened latte's calorie count is determined almost entirely by the type and amount of milk used, as black coffee is virtually calorie-free.
Milk choice is critical: Switching from whole milk to skim, almond, or oat milk can significantly reduce the calories in your latte.
A regular latte is higher in calories than a cappuccino: Because lattes have more milk than cappuccinos, they naturally contain more calories, even without added sugar.
Order a "skinny" latte for fewer calories: A skinny latte typically uses skim milk, making it a lower-calorie alternative to a standard latte made with whole milk.
Portion size matters: A small latte will contain fewer calories than a large latte due to the difference in milk volume.
Unsweetened lattes can be part of a healthy diet: By choosing the right milk and avoiding added sugars, a latte can be a good source of protein and calcium without excessive calories.

The Impact of Milk on Your Unsweetened Latte's Calories

While black coffee has a near-zero calorie count (approximately 2-5 calories per cup), adding milk drastically changes the nutritional profile of your latte. The espresso base contributes only a few calories, meaning that understanding the milk's caloric value is the most important factor in determining the total calories in a sugar-free latte. The type of milk, its fat content, and the quantity used are all critical variables.

Comparing Milk Options for Your Latte

Making a low-calorie latte is a simple matter of choosing a milk alternative with a lower fat and sugar content. Cow's milk varieties have varying calorie counts, primarily driven by fat levels, while plant-based alternatives offer different nutritional profiles. The following lists break down the average calorie content for a standard serving size, which is approximately 250ml or one glass.

Whole Milk: At approximately 155 calories per glass, whole milk is the creamiest and most calorie-dense option. It offers a richer texture but also contributes the most fat to your drink.
2% (Reduced-Fat) Milk: With about 130 calories per glass, 2% milk is a middle-ground option that reduces fat and calories while still maintaining a pleasant creaminess.
1% (Low-Fat) Milk: Containing approximately 110 calories per glass, 1% milk is a good choice for those seeking a less creamy but still substantial flavor.
Skim (Fat-Free) Milk: The lowest-calorie dairy option, skim milk contains only about 90 calories per glass. This provides a milky taste with the minimal addition of fat.
Unsweetened Almond Milk: One of the lowest-calorie plant-based options, often containing only 30-60 calories per glass. It has a distinct, slightly nutty flavor.
Unsweetened Soy Milk: Typically around 87 calories per 8.1 fl oz, this is a solid plant-based choice that also offers a good amount of protein.
Unsweetened Oat Milk: A popular choice for its creamy texture, it can vary in calories but often sits around 51 calories per 100ml.

The Recipe for a Calorie-Conscious Latte

Creating a healthy, low-calorie latte at home or when ordering involves a few simple substitutions. Since the calories in a sugar-free latte come almost entirely from the milk, this is where you can make the most significant changes.

Select a Low-Calorie Milk: Opt for skim milk, unsweetened almond milk, or unsweetened cashew milk. These options significantly reduce the overall calorie count compared to whole milk.
Request Sugar-Free Flavoring: If you prefer a flavored latte, be sure to request a sugar-free syrup instead of the standard, calorie-heavy options.
Mind Your Portion Size: Smaller lattes naturally contain fewer calories due to the reduced milk volume. A tall (12 oz) will have fewer calories than a venti (20 oz).
Embrace Alternative Sweeteners: If you need to sweeten your latte, use zero-calorie sweeteners like stevia, monk fruit, or erythritol rather than sugar.
Froth Your Own Milk: At home, use a milk frother to create a light and airy foam, which can give the illusion of a bigger, more decadent drink with less milk.

Calorie Comparison: Latte vs. Other Coffee Drinks (Unsweetened, Standard Size)


Drink Type	Milk Type	Estimated Calories	Notes
Black Coffee	N/A	2-5 calories	Essentially zero calories without add-ins.
Espresso	N/A	~1 calorie	One to two shots of espresso contain very few calories.
Cappuccino	Whole Milk	~120 calories	Higher foam-to-milk ratio than a latte results in fewer calories.
Latte	Whole Milk	~190 calories	High milk content is the primary calorie contributor.
Latte	Skim Milk	~90 calories	Opting for fat-free milk drastically reduces calories.
Latte	Almond Milk (Unsweetened)	~40-80 calories	Plant-based alternative offers a low-calorie option.

Conclusion

In conclusion, a latte without sugar is not calorie-free; the total calorie count depends almost entirely on the type and amount of milk used. While a standard latte with whole milk can approach 200 calories, switching to a low-fat or plant-based milk alternative can reduce this significantly, often to under 100 calories. By understanding the nutritional impact of your milk choice and being mindful of portion sizes, you can continue to enjoy your lattes while staying on track with your health and dietary goals. Simply opting for skim milk or an unsweetened plant-based milk is the most effective strategy for managing the calorie content of your favorite coffee drink.

How to make a low-calorie unsweetened latte

Choose Your Base: Use one or two shots of fresh espresso.
Select Your Milk: Pour your preferred low-calorie milk alternative (e.g., skim, almond, or oat) into a steaming pitcher.
Steam and Froth: Steam the milk using a wand or froth it with a frother until it is warm and has a nice layer of foam.
Combine: Pour the steamed milk over your espresso.
Serve: Enjoy immediately, or for an iced latte, pour over a cup of ice.

Expert Tips for Lowering Calories Further

Half-Strength Milk: Use half milk and half hot water for a “skinny” or reduced-calorie version that still offers a milky flavor.
Add Spices: Instead of sugary syrups, use calorie-free spices like cinnamon or nutmeg for flavor.
Make It a Treat: If you crave a high-calorie latte, enjoy it in moderation and treat it as a special occasion.

For more detailed nutritional information, especially on different types of milk, authoritative sources like the USDA National Nutrient Database can provide comprehensive data to help inform your choices.

What Makes Unsweetened Lattes Part of a Balanced Diet

An unsweetened latte can be a healthy part of a balanced diet, provided the calories from milk are accounted for. The benefits include a boost from caffeine without the added sugar found in many flavored or pre-packaged versions. It can also provide a good source of calcium and protein, depending on the milk chosen.

Caffeine's Benefits: Caffeine can temporarily boost metabolism and performance during exercise.
Rich in Calcium and Protein: A latte with dairy milk offers a good dose of calcium and protein, contributing to daily nutritional needs.
Nutrient-Packed Milk: Depending on the milk, you can also get vitamins A and D.

In summary, controlling the type and amount of milk is the key to managing the calories in your unsweetened latte. By making informed choices, you can enjoy a delicious and satisfying coffee experience that fits your health goals.

Frequently Asked Questions

A regular, unsweetened latte made with whole milk contains approximately 190 calories. The exact amount depends on the size of the drink and the quantity of milk.

An unsweetened latte made with skim or fat-free milk contains approximately 90 calories per 250ml serving. This is a much lower-calorie option compared to whole milk.

Unsweetened almond milk and unsweetened cashew milk are among the lowest-calorie milk options for a latte, typically containing only 30-60 calories per serving.

Yes, a cappuccino is generally healthier if you are counting calories. It contains a higher ratio of foam to steamed milk, resulting in fewer calories per serving than a latte of the same size.

Unsweetened almond milk is significantly lower in calories than cow's milk. While an unsweetened whole milk latte has about 190 calories, an unsweetened almond milk latte might have as few as 40-80 calories.

A single shot of espresso contains a negligible number of calories, usually just 1-2. The vast majority of calories in a latte come from the added milk.

To reduce calories in a flavored latte, ask for sugar-free syrup instead of regular syrup. Many coffee shops offer sugar-free versions of popular flavors like vanilla or caramel.

Yes, you can include lattes in a weight loss diet by making smart choices. Opt for skim or unsweetened plant-based milk and avoid added sugars to keep the calorie count low. The coffee itself will not cause weight gain.