How many calories in a caffe latte without sugar?

January 9, 2026 •

4 min read

A 12-ounce caffe latte made with whole milk and no sugar contains approximately 150 calories, while a similar-sized one with unsweetened almond milk has only about 60 calories. This significant difference highlights how the choice of milk is the single most important factor for controlling how many calories in a caffe latte without sugar.

Quick Summary

The calorie count of a sugar-free caffe latte depends almost entirely on the type of milk used. Opting for low-fat dairy or unsweetened plant-based milks like almond dramatically reduces the caloric impact, making it a viable option for those monitoring their intake. Always double-check ingredient labels for hidden sugars.

Key Points

Milk Choice is Key: The vast majority of a sugar-free caffe latte's calories come from the milk, not the espresso.
Low-Calorie Champions: Unsweetened almond and cashew milks offer the lowest calorie counts among common latte milks, significantly undercutting dairy milk.
Skim Milk Advantage: For those who prefer dairy, skim milk is the lowest-calorie option, providing a significant amount of protein with minimal fat.
Beware of Hidden Sugars: Always specify 'unsweetened' when ordering or buying plant-based milk, as flavored versions add considerable hidden calories.
Portion and Froth Control: Choosing a smaller size or requesting more froth (mostly air) and less milk helps reduce calories without sacrificing texture.
Home Preparation Saves Calories: Making lattes at home gives you complete control over milk type and portion size, ensuring a calorie-conscious beverage.
Weight Management Tool: An unsweetened latte with low-calorie milk can support weight goals, leveraging caffeine's metabolic benefits without excessive calories.

Understanding the Basic Caffe Latte

A caffe latte is a simple, popular coffee drink consisting of espresso and steamed milk, topped with a small amount of foamed milk. The fundamental recipe includes only these two ingredients. Since a standard shot of espresso contains a negligible number of calories (roughly 2-5 calories), the vast majority of the calories in a caffe latte without sugar come directly from the milk.

The Espresso Base

For a standard latte, the espresso base is a constant. Whether you use one or two shots, the calorie contribution from the coffee itself is minimal and can largely be ignored when calculating the overall calorie count. The real nutritional impact is introduced when the milk is added. This is why a black coffee (espresso and hot water) is virtually calorie-free, while a latte carries a calorie load proportional to the milk used.

Calorie Comparison by Milk Type

The most effective way to manage the calorie count of a caffe latte is by selecting your milk carefully. The following table provides a clear comparison of a standard 12-ounce (355ml) latte made with different popular milk options, all without added sugar. The numbers are approximate and can vary slightly by brand.


Milk Type	Estimated Calories (12 oz Latte)	Key Nutritional Profile
Whole Milk	150 kcal	High in fat, creamy texture, good source of protein and calcium.
2% Reduced-Fat Milk	~120 kcal	Balanced option, lower fat than whole milk, still creamy.
Skim (Non-Fat) Milk	~80 kcal	Lowest-calorie dairy option, minimal fat, high protein.
Unsweetened Oat Milk	~120 kcal	Creamy, slightly sweet flavor; note: calories can vary widely by brand.
Unsweetened Soy Milk	~80-100 kcal	Good protein content, similar calories to skim milk.
Unsweetened Almond Milk	~60 kcal	Very low in calories, nutty flavor, low in protein.
Unsweetened Cashew Milk	~50 kcal	Lowest calorie alternative milk, creamy texture.

As the table demonstrates, the difference between a whole milk latte and one made with unsweetened almond milk can be 90 calories or more. Over a week, that can add up to a significant number of calories saved for frequent coffee drinkers.

Making Your Calorie-Conscious Caffe Latte

For those watching their calorie intake, a caffe latte doesn't have to be off the table. By making informed choices, you can enjoy a creamy, satisfying coffee without the high calorie count.

Practical Tips for Lowering Your Latte's Calories

Specify 'unsweetened': When ordering a latte with a plant-based milk, always specify 'unsweetened'. Many baristas will use the standard sweetened version by default, which can double or triple the calorie count due to added sugars.
Try a smaller size: Opt for a small (8 oz) or even a macchiato or piccolo (with less milk) to significantly reduce calories, regardless of the milk choice.
Embrace the froth: Request extra foam and less steamed milk. The foam adds volume and a creamy texture with a minimal calorie footprint, as it's mostly air.
Watch the barista blends: Some plant-based milks, especially those labeled 'barista blends', may contain added oils and thickeners for better foaming, increasing their calorie content compared to standard unsweetened versions.
Flavor with care: If you miss the flavor of a sweet latte, use sugar-free syrups instead of regular ones, which are packed with calories. Many coffee shops offer vanilla, caramel, and hazelnut in sugar-free versions.
Consider a black coffee base: For maximum calorie savings, start with black coffee or an Americano and add a splash of your preferred low-calorie milk. This gives you the coffee-and-milk flavor with minimum milk and calories.

The Role of Caffe Lattes in Weight Management

For individuals focused on weight management, understanding how many calories in a caffe latte without sugar can be a powerful tool. While black coffee is essentially calorie-free, a latte can still fit into a healthy diet when prepared with a low-calorie milk alternative. Studies have shown that consuming unsweetened coffee can be associated with weight loss benefits, primarily due to the caffeine content boosting metabolism and fat-burning. The Harvard T.H. Chan School of Public Health reported that moderate, unsweetened coffee consumption was associated with a modest loss of body fat in overweight adults. Adding low-calorie milk maintains this benefit while providing a creamier, more satisfying drink. However, overloading a latte with high-fat milk and sugary syrups can quickly counteract any weight-management goals.

Making Your Own Latte at Home

Controlling ingredients and portion sizes is easier when you prepare your latte at home. Here’s a simple guide for a calorie-conscious version:

Brew your espresso: Use an espresso machine, a moka pot, or strong coffee concentrate. For a 12-ounce latte, one or two shots of espresso is sufficient.
Heat and froth your milk: Choose your preferred low-calorie milk, such as unsweetened almond or skim milk. Heat it gently in a saucepan or microwave. Use a frother, whisk, or even a jar with a tight lid to shake the milk until it's frothy. Avoid overheating soy milk to prevent curdling.
Combine and serve: Pour the espresso into your mug, top with the steamed and frothed milk, and enjoy. For a flavor boost without calories, consider a dash of cinnamon or a few drops of vanilla extract.

The Final Sip: Controlling Calories in Your Caffe Latte

In conclusion, the caloric content of a caffe latte without sugar is almost exclusively determined by the type and amount of milk used. By choosing low-calorie milk options like skim, unsweetened almond, or cashew milk, you can significantly reduce your calorie intake while still enjoying a creamy coffee beverage. Avoiding sugary syrups and preparing your latte at home offer further control over your diet. For those managing their weight, an unsweetened caffe latte with a low-calorie milk is a healthy and satisfying compromise that balances flavor with nutritional awareness. Just be mindful of what's in your cup, whether at home or at your favorite cafe.

Here is some good information on the benefits of drinking unsweetened coffee.

Frequently Asked Questions

Sugar-free syrups add flavor without adding significant calories. They are a great way to enjoy a sweet-tasting latte while keeping the calorie count low, especially compared to their high-calorie, sugary counterparts.

Yes, a latte with unsweetened almond milk is often better for weight loss than one with whole milk. It has a much lower calorie count, making it easier to stay within a daily calorie budget, which is crucial for weight management.

The calorie difference in plant-based milks depends on the source material and processing. For example, oat milk is higher in carbs, while coconut milk can be higher in fat. Brands may also add ingredients like oils for creaminess, increasing calories.

Typically, a latte has more calories than a cappuccino of the same size and milk type. This is because lattes contain more steamed milk, while cappuccinos have a greater proportion of foam, which adds less volume and fewer calories.

Using half-and-half will significantly increase the calorie count compared to milk. It has a higher fat content and is a less calorie-conscious option. Opt for lower-fat milk or a lighter plant-based alternative to keep calories in check.

Yes, the flavor profile changes with different milks. Whole milk offers a rich, creamy taste that complements coffee. Almond milk adds a nutty undertone, oat milk can be slightly sweet, and soy milk has a more neutral profile. It's a matter of personal preference.

Many coffee shops, especially large chains, provide nutritional information online or on their menus. Look for the calorie count associated with different milk types for a standard size and be sure to specify unsweetened ingredients to avoid hidden sugars.

No, frothing the milk itself does not add calories. The process simply incorporates air, increasing the volume and texture of the milk. A latte with extra foam and less liquid milk will have fewer calories than a latte with more steamed milk.