What is the Healthiest Type of Latte?

October 9, 2025 •

3 min read

According to research, the healthiest type of latte depends largely on the milk and sweeteners used. While a traditional latte with full-fat milk can be high in calories and fat, simple modifications can transform it into a much healthier beverage, offering a creamy coffee treat without sacrificing flavor.

Quick Summary

The healthiest latte relies on smart choices regarding milk and sweeteners. By opting for non-fat dairy or unsweetened plant-based alternatives like almond or oat milk, and avoiding high-sugar syrups, you can significantly reduce calories and fat. Focus on nutrient-rich milks and natural flavorings for a balanced coffee.

Key Points

Milk Choice is Key: Opt for skim milk or unsweetened plant-based milks like almond or soy to reduce calories and fat.
Skip Sugary Syrups: Avoid flavored syrups, which are major sources of hidden sugar. Use sugar-free versions or natural spices instead.
Consider the Environmental Impact: Oat milk has a smaller environmental footprint compared to dairy, using less water and producing fewer emissions.
Home-Made is Healthier: Making a latte at home gives you complete control over ingredients, ensuring minimal added sugars and unwanted additives.
Antioxidants from Coffee: Remember that the espresso base is rich in antioxidants, which offer benefits regardless of your milk choice.
Size Matters: For coffee shop orders, simply choosing a smaller size can significantly reduce your total intake of calories and sugar.

Understanding the Components of a Healthy Latte

To find out what is the healthiest type of latte, you must first break down its core components: coffee, milk, and any added flavorings. While the espresso base itself is low in calories and rich in antioxidants, the milk and sweeteners are where most of the added fat and sugar are found. A typical full-fat, flavored latte from a coffee shop can easily exceed 400 calories due to these additions. By being mindful of your choices, you can create a delicious and nutritious drink.

Choosing the Best Milk Alternative

Your choice of milk is the most significant factor in determining your latte's nutritional profile. Different milks offer unique benefits and drawbacks.

Skim Milk: A traditional and classic "skinny" option, skim milk is low in fat but still provides essential protein and calcium.
Unsweetened Almond Milk: One of the lowest-calorie and lowest-sugar options available. It’s a good choice for those watching their calorie and carbohydrate intake, though it offers less protein than dairy or soy milk.
Oat Milk: With a naturally creamy texture and slightly sweet taste, oat milk is a popular dairy-free choice. It is higher in carbohydrates and natural sugars than almond milk but contains heart-healthy beta-glucan fiber.
Soy Milk: Nutritionally, soy milk is comparable to dairy milk in terms of protein. It's a solid, well-rounded plant-based choice for a creamy latte and is fortified with vitamins and minerals.
Coconut Milk: A creamy, dairy-free alternative rich in healthy saturated fats and nutrients like potassium and magnesium. However, the canned cooking version is very high in fat, so choose a carton designed for drinking, and note it is lower in protein than many other options.

Cutting the Sweeteners

Syrups are the primary source of excess sugar and calories in most flavored lattes. A single pump of flavored syrup can add several grams of sugar. To make a healthier latte, consider these options:

Zero-Calorie Sweeteners: Stevia and monk fruit are plant-based options that add sweetness without any calories or sugar.
Natural Sweeteners in Moderation: A small amount of honey, maple syrup, or agave can be used for flavor, but be mindful of portion sizes.
Spices: Add depth and warmth with calorie-free spices like cinnamon, nutmeg, or pumpkin pie spice.
Sugar-Free Syrups: Many coffee shops offer sugar-free versions of popular syrups like vanilla or hazelnut.

Healthiest Milk Comparison Table


Milk Type	Calories (per cup)	Protein (g)	Key Benefits	Considerations
Skim Cow's Milk	~90	~8	High in calcium, low fat	Lactose intolerance
Unsweetened Almond Milk	~30	~1	Low calorie, keto-friendly	Lower protein
Unsweetened Soy Milk	~80	~7	Comparable protein to dairy	Some avoid soy
Oat Milk (Original)	~130	~4	Contains heart-healthy fiber	Higher in carbs/sugar
Unsweetened Coconut Milk (carton)	~50	<1	Good source of healthy fats	Very low protein

Making a Healthier Latte at Home

Creating your own healthy latte is simple and gives you full control over the ingredients. A basic, healthy recipe involves brewing espresso (or very strong coffee) and steaming your milk of choice. To add flavor without sugar, you can blend in spices like cinnamon and turmeric, or opt for a sugar-free vanilla or caramel syrup. Collagen powder can also be mixed in for added protein and creaminess.

The Final Verdict on the Healthiest Type of Latte

The healthiest type of latte is one that is custom-made to your dietary needs and preferences, but a few general rules apply. The absolute healthiest would be an unsweetened latte made with either skim milk or a low-calorie plant-based milk like unsweetened almond milk. This combination minimizes calories, sugar, and fat while still delivering a satisfying, creamy coffee experience. Ultimately, the best choice is the one you will enjoy consistently while still meeting your health goals.

Conclusion

When it comes to the healthiest type of latte, the key is making informed substitutions. While a standard full-fat latte with sugary syrup can be a calorie bomb, choosing skim or unsweetened plant-based milks and opting for sugar-free sweeteners or natural spices can transform it into a genuinely healthy beverage. Whether you're making it at home or ordering at a cafe, a few simple tweaks can reduce calories and fat while maintaining the creamy, rich flavor you crave. For those with dairy sensitivities, options like unsweetened almond or oat milk are excellent, while skim cow's milk provides a classic, low-fat alternative rich in protein and calcium.

Frequently Asked Questions

A 'skinny' latte, typically made with skim milk and sugar-free syrup, is often a healthier choice, but you should still confirm the type of sweeteners used, as some artificial ones may not align with your health goals.

Unsweetened almond milk is generally considered one of the healthiest plant-based choices due to its low calorie and low sugar content, though it lacks the protein of soy milk or the fiber of oat milk.

Oat milk naturally contains more sugar and carbohydrates than other plant-based milks due to the starches in oats. It's often still healthier than a sugary flavored syrup, but should be chosen with awareness.

To reduce calories, order a smaller size, request skim or unsweetened plant-based milk, and ask for sugar-free syrup or no syrup at all.

No, a mocha is not a healthy latte option. It contains significantly more carbohydrates and calories than a standard latte, due to the addition of chocolate syrup, which is packed with sugar.

To make a low-sugar latte at home, use freshly brewed espresso, heat your choice of milk (skim or unsweetened plant-based), and add natural spices like cinnamon or a low-calorie sweetener to taste.

Yes, if made with fat-free or 1% milk and only a small amount of sugar, a latte can be better for your heart than a regular coffee with cream and sugar, as dairy milk is lower in saturated fat than half and half.