How many calories in a 100ml latte? A Nutrition Diet Guide

October 10, 2025 •

4 min read

A standard 100ml latte can contain a wide range of calories, from as little as 16 to over 60, depending on the type of milk used. For those managing their weight or simply curious about their daily intake, understanding how many calories in a 100ml latte is a key part of making informed dietary choices.

Quick Summary

The calorie count of a 100ml latte varies significantly based on the milk’s fat content and any sugary additions. A latte with whole milk has far more calories than one with skim or unsweetened plant-based milk, such as almond milk.

Key Points

Milk Type is Crucial: The choice of milk, especially its fat content, is the single biggest factor influencing the calorie count of a latte, far more than the espresso itself.
Additions Pile Up Calories: Sugary flavored syrups, whipped cream, and extra toppings can add a significant number of empty calories to your latte.
Unsweetened Plant-Based is Lowest: For the lowest calorie option, choose unsweetened almond milk, which can have less than half the calories of a skim milk latte.
Skim Milk is a Good Compromise: Swapping from whole milk to skim milk is an easy way to cut a substantial number of calories while keeping a dairy base.
Customize for Control: You have the power to control your latte's calorie count by asking for low-fat milk, skipping syrups, and using calorie-free sweeteners.

The calorie content of a latte isn't inherent to the coffee itself, which contains a negligible amount. The real caloric impact comes from the milk and any sweeteners or flavorings added. Knowing how these ingredients affect the total is the key to managing your intake while still enjoying your favorite coffee drink.

The Core Calorie Culprit: Milk Type

For a standard latte, the steamed milk constitutes the vast majority of the beverage's volume and calories. Milk's calorie count is directly tied to its fat content, so a simple swap can make a substantial difference. Choosing low-fat or plant-based alternatives can dramatically reduce the overall calories in your 100ml serving. Below is a breakdown of how different milks impact the caloric value of a 100ml latte, referencing data from various nutritional sources.

A Calorie Comparison by Milk

Whole Milk: A 100ml serving of whole milk adds approximately 67 calories to your latte. This is due to its higher fat content, which provides a rich, creamy texture many people prefer.
Reduced-Fat Milk: Opting for reduced-fat milk (often 2% milk) lowers the calorie count to around 46 calories per 100ml. It provides a good balance of creaminess and a lower-calorie profile.
Skim Milk: This low-fat option significantly reduces calories, with a 100ml portion contributing about 34 calories. It results in a thinner, less creamy latte but is a popular choice for those watching their intake closely.
Oat Milk: With its creamy texture and slightly sweet flavor, oat milk is a popular non-dairy option. A 100ml serving contains about 51 calories, making it a moderately high-calorie plant-based choice.
Soy Milk: Regular soy milk adds around 58 calories per 100ml, comparable to dairy options. Look for lower-fat or unsweetened versions to further reduce the count.
Unsweetened Almond Milk: This is typically the lowest-calorie alternative, with just 16 calories per 100ml for an unsweetened variety. It has a much thinner consistency and a milder, nutty flavor.

Other Calorie Contributors in a Latte

While milk is the largest factor, other additions can pile on the calories quickly. Being mindful of these extras is crucial for those on a diet.

Sugar: A single teaspoon of granulated sugar adds approximately 16 calories. Many people add multiple teaspoons, and this can add up fast. Using zero-calorie sweeteners like stevia or monk fruit can eliminate this caloric load.
Flavored Syrups: These are a significant source of hidden sugar and calories. Flavored syrups often contain 20-25 calories per teaspoon, and most baristas use multiple pumps, which could double or triple the calorie count of a standard latte.
Whipped Cream and Toppings: A dollop of whipped cream is an indulgence that can add 50-60 calories per tablespoon. Other toppings like chocolate shavings or caramel drizzles add even more.

Strategies for a Lower-Calorie Latte

If you love lattes but want to reduce the calories, several simple strategies can help you enjoy your drink guilt-free.

Choose a lower-fat milk: This is the most effective change. Swapping from whole milk to skim milk instantly cuts your calories per 100ml by almost half.
Opt for unsweetened plant-based milk: For an even lower-calorie option, unsweetened almond or cashew milk is the best choice. Be aware that some flavored or sweetened versions of plant-based milks can contain added sugars.
Skip the flavored syrups: These are packed with sugar. If you crave flavor, try adding a sprinkle of cinnamon, nutmeg, or a drop of vanilla extract for a low-calorie boost.
Use a calorie-free sweetener: If you prefer a sweet latte, use a high-quality, zero-calorie sweetener to avoid the extra sugar calories.
Ask for more foam, less milk: In a cappuccino, the foam takes up space, displacing milk and reducing calories. You can apply a similar principle to a latte by requesting extra foam, which lowers the total milk volume.

Calorie Comparison: A 100ml Latte vs. Other Coffee Drinks


Drink (approx. 100ml)	Milk Type	Estimated Calories	Key Caloric Source
Latte	Whole Milk	~67	High fat content from milk
Latte	Skim Milk	~34	Reduced fat content
Latte	Unsweetened Almond Milk	~16	Very low fat and carb content
Cappuccino	Whole Milk	Lower than whole milk latte	More foam and less milk volume
Flat White	Whole Milk	Higher than whole milk cappuccino	Less foam and more milk volume
Black Coffee	N/A	~2-5	No milk or added ingredients

Conclusion: Making Smarter Latte Choices

Understanding how many calories in a 100ml latte is an important step toward incorporating this popular beverage into a balanced nutrition diet. The caloric content is not fixed; rather, it is a variable that you can control. By paying attention to your milk choice and limiting sugary additions like syrups and whipped cream, you can significantly reduce the calorie load. Whether you are aiming for weight loss or simply wish to be more mindful of your intake, small adjustments can lead to healthier, more informed coffee habits. By knowing your options and making intentional choices, you can continue to enjoy the creamy comfort of a latte without compromising your dietary goals.

Frequently Asked Questions

A 100ml latte made with whole milk contains approximately 67 calories due to the milk's higher fat content.

Unsweetened almond milk is one of the lowest-calorie options, contributing only about 16 calories per 100ml to a latte.

Yes, adding sugar can significantly increase calories. Just one teaspoon of sugar adds about 16 calories, and many baristas use multiple pumps of flavored syrups which are also calorie-dense.

A latte generally has more calories than a cappuccino of the same size because a cappuccino contains more foam and less milk. The milk is the primary source of calories in both drinks.

A homemade latte can be lower in calories because you have complete control over the type and amount of milk and any additional sweeteners. Cafes can also prepare custom, lower-calorie drinks upon request.

To reduce calories, you can switch to skim or unsweetened plant-based milk, skip sugary flavored syrups, and use calorie-free sweeteners or spices like cinnamon.

The base calories from the ingredients remain the same whether the latte is served hot or iced. However, be aware that iced lattes might sometimes be served with larger amounts of milk or sugary flavorings.

Yes, black coffee is very low in calories. A standard 250ml cup contains only 2-5 calories, and an espresso shot has just one calorie.