Is a Latte or Iced Coffee Healthier? A Full Nutritional Breakdown

October 24, 2025 •

3 min read

Starbucks data shows that a black iced coffee has only 5 calories, while a grande caffe latte has 190, highlighting a major nutritional difference. Deciding whether a latte or iced coffee is healthier depends heavily on how you customize the beverage.

Quick Summary

A black iced coffee is the clear winner for low calories and sugar, while a latte offers more protein and calcium due to its milk content. The healthiest choice depends on your customization, including milk type, sweeteners, and portion size.

Key Points

Black is Best: A plain black iced coffee is the healthiest option with the fewest calories and zero sugar.
Customization is Key: The nutritional value of both drinks depends on milk type, sugar, and syrups added.
Lattes Contain More Protein: A latte naturally provides more protein and calcium due to its milk content compared to iced coffee.
Iced Coffee Has More Caffeine: A standard 16oz iced coffee often contains more total caffeine than an iced latte of the same size.
Healthy Swaps Exist: To make a latte healthier, use skim or plant-based milk and sugar-free syrups.
Cold Brew Benefits: Opting for cold brew can result in a smoother, less acidic iced coffee that requires less sweetener.

Understanding the Differences

At its core, the primary difference between a latte and an iced coffee lies in their base and milk content. An iced coffee typically starts with brewed coffee, which can be flash-chilled or cold-brewed, and is poured over ice. It is often enjoyed black, but milk and sweeteners are optional additions. A latte, on the other hand, is an espresso-based beverage that always contains milk. This fundamental difference creates a cascade of nutritional variations that determine which is the healthier option.

Iced Coffee vs. Latte: The Core Differences

To make an informed decision, it's essential to understand the components of each drink. An iced coffee can be as simple as coffee and ice. This offers maximum control over additional ingredients. A latte, by definition, contains a larger volume of milk, which inherently increases its calorie and fat content, depending on the milk chosen.

Nutritional Breakdown: What's in Your Cup?

This is where the distinction becomes most clear. The base recipe for a black iced coffee is virtually calorie-free, whereas a standard latte carries calories from both milk and espresso. The real nutritional impact, however, comes from what you add. Syrups, whipped cream, and sweetened milks can skyrocket the sugar and calorie count of either drink.

Comparison Table: Black vs. Standard


Feature	Black Iced Coffee (16oz)	Grande Latte (2% Milk)
Calories	5	190
Total Fat	0g	7g
Saturated Fat	0g	4.5g
Total Carbs	0g	19g
Sugars	0g	18g
Protein	0g	13g
Caffeine	~185mg	~150mg

The Health Verdict: It’s All in the Customization

For weight-conscious individuals or those monitoring sugar intake, a black iced coffee is the unequivocally healthier base. However, if you add flavored syrups and heavy cream, its nutritional profile can quickly surpass a moderately customized latte. Conversely, a latte can be made much healthier by swapping ingredients.

How to Make a Latte Healthier

Choose a low-fat or plant-based milk: Opt for skim, almond, or oat milk instead of whole milk to drastically reduce calories and saturated fat. For example, a grande dairy-free latte might have 60–120 calories, compared to 190 for one with 2% milk.
Use sugar-free syrups: Skip the sugary flavored syrups, which contain about 20 calories per pump, and request sugar-free versions.
Order “half sweet”: If you prefer regular sweeteners, asking for fewer pumps can significantly cut down on calories and sugar.
Skip the whipped cream: This simple request can eliminate 85 calories or more from your drink.

How to Make Iced Coffee Healthier

Keep it black: The simplest and healthiest option, containing virtually no calories or sugar.
Use unsweetened milk sparingly: A splash of unsweetened almond or oat milk adds a touch of creaminess without a significant calorie increase.
Add natural flavor: Sprinkle cinnamon or nutmeg into your coffee for flavor without added sugar.
Try cold brew: Cold-brewed coffee has lower acidity, leading to a smoother, naturally sweeter taste that requires less added sugar.

Caffeine Content and Other Considerations

Surprisingly, a 16-ounce iced coffee often contains more caffeine than a similar-sized iced latte with one or two shots of espresso. If you are sensitive to caffeine, a latte might be a better option, especially with a single espresso shot. Additionally, if you are lactose intolerant, you should opt for iced coffee or a latte with a non-dairy milk alternative. A latte does offer the benefit of more protein and calcium from the milk, which a black iced coffee lacks.

Conclusion: Your Healthiest Coffee Choice

The most nutritious option is a black iced coffee, but it is not the only healthy choice. The decision between a latte or iced coffee depends entirely on your personal preferences and modifications. If you favor the robust taste of coffee and want to minimize calories and sugar, stick with black iced coffee or add a splash of unsweetened plant-based milk. If you prefer a creamier, milk-based beverage, a latte can be a healthy part of your diet with smart swaps like low-fat milk and sugar-free syrups. Ultimately, the health of your coffee drink is in your hands.

For further nutritional details and context, you can explore the official Starbucks Nutrition information.

Frequently Asked Questions

Yes, a black iced coffee is the healthiest base, containing virtually no calories, fat, or sugar. Its nutritional impact only changes if you add milk, syrups, or sweeteners.

Yes, a latte will almost always have more calories than a black iced coffee because it contains a significant amount of milk. The calorie count depends on the type of milk and any added sweeteners.

To reduce calories in a latte, you can switch to skim or unsweetened plant-based milk (like almond milk), use sugar-free syrups, and skip whipped cream.

A black iced coffee is best for weight loss due to its low-calorie nature. However, a modified latte with low-fat milk and sugar-free additions can also fit into a calorie-controlled diet.

Yes, a 16oz iced coffee generally has a higher total caffeine content than a standard iced latte, which typically contains only one or two shots of espresso.

Cold brew coffee is less acidic than traditionally brewed coffee. This often results in a smoother, naturally sweeter flavor that may not require as much sweetener to taste good.

Yes, for a creamy, low-calorie option, order an iced coffee with just a splash of unsweetened almond or oat milk. This adds a milky flavor without the high fat and calorie count of a traditional latte.