Is a latte with almond milk or with skim milk less calories at Starbucks?

October 17, 2025 •

4 min read

According to Starbucks' official nutritional information, a grande caffe latte made with almond milk contains fewer calories than one made with skim milk. While both are low-calorie options compared to other milk types, understanding their distinct nutritional profiles is key for those monitoring their intake, especially when considering whether a latte with almond milk or with skim milk is the healthier choice.

Quick Summary

A grande almond milk latte has fewer calories than a grande skim milk latte, but the nutritional benefits differ significantly. Almond milk offers fewer calories and sugar, while skim milk provides a higher protein and calcium content. Your best choice depends on whether you prioritize protein intake or keeping calories and sugar as low as possible.

Key Points

Almond milk has fewer calories: A grande caffe latte with almond milk (approx. 100 calories) has about 30 fewer calories than one made with skim milk (approx. 130 calories).
Skim milk is higher in protein: A skim milk latte contains significantly more protein and calcium, offering a more satiating drink, while almond milk provides only a minimal amount of protein.
Almond milk is lower in sugar: Almond milk contains less sugar (both naturally occurring and added) than skim milk, which has a higher lactose (natural sugar) content.
Consider your nutritional goals: Choose almond milk if your primary goal is the lowest possible calorie and sugar count. Opt for skim milk if you prioritize higher protein and calcium content in your beverage.
Customize for health: Additional customizations like using fewer pumps of flavored syrup or opting for sugar-free versions can further reduce the calorie and sugar content in any latte.
Always check for added sugar: When selecting almond milk, be aware that while unsweetened versions are very low in sugar, some sweetened varieties can contain added sugars, so it is important to be vigilant.
Milk choice affects more than just calories: The decision involves a trade-off between the low-calorie, low-sugar benefits of almond milk and the higher protein, higher calcium profile of skim milk.

Comparing a Starbucks Latte with Almond Milk vs. Skim Milk

When ordering a latte at Starbucks, the milk you choose can significantly impact the drink's total nutritional content. For many, the decision comes down to skim milk, a dairy option, or almond milk, a popular non-dairy alternative. Both offer lower-calorie options than whole or 2% milk, but they are not nutritionally identical. The primary difference lies not only in their calorie count but also in their protein, sugar, and fat composition. For those watching their weight or managing specific dietary needs, understanding these distinctions is essential for making an informed choice.

The Calorie Breakdown for a Grande Latte

For a standard grande (16 fl oz) hot caffe latte, the nutritional data shows a clear winner in the calorie department. The following figures are based on information from nutritional databases and Starbucks' menu details.

Grande Caffe Latte with Almond Milk: Approximately 100 calories.
Grande Caffe Latte with Skim (Nonfat) Milk: Approximately 130 calories.

As the numbers show, the almond milk latte has approximately 30 fewer calories than its skim milk counterpart. This is a consistent trend across different latte types and sizes. The lower calorie count in almond milk is primarily due to its water-based composition and low protein content. While almond milk is made from calorie-dense nuts, the filtering process removes the majority of the solids, resulting in a low-calorie liquid.

Nutritional Differences Beyond Calories

Calories are just one piece of the puzzle. The choice between almond and skim milk also depends on your protein goals, fat intake, and sugar sensitivity. While almond milk offers the lowest caloric footprint, skim milk provides a greater nutritional payoff, particularly in protein. Here is a more detailed comparison of the nutrients in each milk option.

Almond Milk's Nutritional Advantages and Disadvantages

Almond milk's appeal lies in its low-calorie, low-carb, and low-sugar profile, especially if unsweetened.

Pros: Lowest in calories, naturally lactose-free, and contains heart-healthy unsaturated fats. Starbucks' almond milk is also fortified with calcium and vitamin A.
Cons: Significantly lower in protein than skim milk, providing only a fraction of the amount. For those seeking satiety from their beverage, this may not be the best option.

Skim Milk's Nutritional Advantages and Disadvantages

Skim milk, also known as nonfat milk, removes the fat from cow's milk but retains most of the protein and calcium, making it a nutrient-dense choice.

Pros: Higher in protein and calcium, which contributes to satiety and supports bone health. It is a complete protein, containing all essential amino acids.
Cons: Higher in naturally occurring sugars (lactose) and calories than almond milk. Some individuals may also be lactose intolerant, making this an unsuitable choice.

Comparison Table: Grande Caffe Latte at Starbucks


Nutrient (per 16 fl oz Grande)	Almond Milk Latte (approx.)	Skim Milk Latte (approx.)	Who is it best for?
Calories	100	130	Lowest-calorie watchers
Protein	3g	13g	Those seeking higher protein
Total Carbohydrates	9g	19g	Low-carb dieters
Sugars	5g	18g	Lowest-sugar conscious
Total Fat	6g	0g	Fat-sensitive individuals
Saturated Fat	0.5g	0g	Fat-sensitive individuals

Customization Options for the Health-Conscious

Beyond just choosing your milk, several other customizations can impact the final nutritional profile of your latte. When ordering, consider these options to further tailor your drink to your dietary needs:

Request fewer pumps of syrup. Flavored syrups are a major source of added sugar and calories in many Starbucks beverages. A standard grande latte comes with four pumps of syrup. Reducing this to two or even one pump can significantly lower the sugar and calorie count.
Choose sugar-free syrup options. Starbucks offers sugar-free versions of some syrups, like vanilla and cinnamon dolce. Opting for these is an excellent way to get flavor without the added calories from sugar.
Order a different size. A tall (12 fl oz) latte uses less milk, naturally reducing the calorie content compared to a grande or venti.
Skip the whipped cream. This simple request eliminates a significant amount of saturated fat and calories from drinks that typically include it.

Conclusion: Making the Right Choice for Your Nutrition Diet

When evaluating a latte with almond milk versus skim milk at Starbucks, the answer to which has fewer calories is clear: the almond milk latte. With approximately 30 fewer calories in a grande size, it is the lowest-calorie option of the two. However, the "better" choice depends entirely on your personal dietary goals. If your priority is to minimize calorie and sugar intake, the almond milk latte is the superior option. If you are more focused on maximizing protein and calcium intake, a skim milk latte is the better choice. By understanding the specific nutritional trade-offs and customizing your order, you can enjoy a delicious Starbucks latte that aligns with your overall nutrition diet.

For more detailed nutritional information and guidance, you can visit the official Starbucks website.(https://www.starbucks.co.uk/nutrition)

Frequently Asked Questions

An iced latte made with almond milk will have fewer calories than one made with skim milk. For example, a grande iced caffe latte with almond milk is approximately 70 calories, while the same drink with nonfat milk is about 90 calories.

Yes, Starbucks' almond milk is sweetened. While it has less sugar than dairy milk, it's important to note it isn't unsweetened. An 8-ounce serving contains about 3 grams of sugar.

A "skinny" latte at Starbucks is typically made with nonfat (skim) milk and sugar-free syrup, and it does not include whipped cream. A regular latte made with skim milk could still be ordered with regular, sugar-based syrup, which would have more calories.

Skim milk is a significantly better source of protein than almond milk. For instance, a grande skim milk latte contains approximately 13 grams of protein, while a grande almond milk latte has only around 3 grams.

To further reduce calories, you can ask for fewer pumps of syrup (or sugar-free syrup), skip the whipped cream, or order a smaller size like a tall.

A grande latte with skim milk has 0 grams of fat, while a grande latte with almond milk has approximately 6 grams of fat, primarily from heart-healthy unsaturated fats.

For those with lactose intolerance, an almond milk latte is the clear choice, as it is a non-dairy alternative. Skim milk, being dairy-based, contains lactose and would not be suitable.