What is the healthiest way to get a latte?

January 6, 2026 •

4 min read

A standard coffee shop latte can contain over 200 calories and significant added sugar, turning a simple drink into a high-calorie indulgence. This makes finding what is the healthiest way to get a latte a priority for many mindful coffee drinkers.

Quick Summary

Optimizing your latte for health involves strategic choices regarding milk, sweeteners, and flavor additions. The best approach includes using unsweetened milks, natural sweeteners, and nutrient-dense mix-ins, especially when preparing the drink at home.

Key Points

Choose Your Milk Wisely: Opt for unsweetened plant-based options like almond or oat milk, or stick to low-fat dairy like skim milk, to significantly reduce calories and sugar.
Ditch the Sugar: Avoid high-calorie, sugary syrups and use natural zero-calorie sweeteners like stevia or monk fruit, or simply rely on spices for flavor.
Supercharge with Add-ins: Enhance your latte's nutritional value by blending in protein powder, collagen peptides, or anti-inflammatory spices like cinnamon and turmeric.
Master the Home Brew: Making your latte at home offers complete control over ingredients, making it the easiest and most cost-effective way to ensure it's as healthy as possible.
Mindful Ordering is Key: When at a coffee shop, specify unsweetened, non-fat, or plant-based milk and ask for sugar-free syrups to create a lighter, healthier drink.

The Healthiest Latte Starts with Smart Ingredients

Choosing the healthiest latte is less about a single brand and more about the ingredients within. The foundation of a latte is espresso and milk, but the details—what kind of milk, what type of sweetener—make all the difference. By controlling these elements, especially when making a latte at home, you can dramatically improve its nutritional profile without sacrificing taste.

Choosing the Best Milk

The milk you select is one of the most impactful decisions for a healthy latte. Dairy and plant-based milks vary widely in calories, fat, protein, and sugar content.

Dairy Milk Options:

Skim Milk: The traditional "skinny latte" choice, skim milk offers the lowest calories and fat among dairy options. It still provides protein and calcium but creates a lighter, less creamy foam than whole milk. It's a great option for those who want the dairy flavor with minimal fat.
Whole Milk: Rich and creamy, whole milk is excellent for texture and flavor but comes with more saturated fat and calories. While fine in moderation, it's not the best choice for a daily, low-calorie option.

Plant-Based Milk Alternatives:

Unsweetened Almond Milk: One of the lowest-calorie milk alternatives available, unsweetened almond milk has a nutty flavor that complements coffee. Look for barista blends, which are formulated to froth better than standard varieties and prevent curdling.
Unsweetened Oat Milk: Oat milk has become a coffee shop favorite for its natural creaminess and subtle sweetness. It froths exceptionally well and is a good vegan alternative, though some versions can contain added oils and higher carbs, so checking the label for unsweetened options is key.
Unsweetened Soy Milk: A protein-rich option, soy milk foams consistently and offers a creamy texture. It’s a reliable and nutritious dairy-free choice.

The Sweetener Strategy

Refined sugars and high-calorie syrups are major culprits in unhealthy lattes. Fortunately, several healthier options exist to satisfy your sweet tooth.

Natural and Low-Calorie Sweeteners:

Stevia and Monk Fruit: These are natural, zero-calorie sweeteners derived from plants. They are excellent for sweetening without adding sugar or calories, and they dissolve well in both hot and cold beverages.
Spices: A sprinkle of cinnamon, nutmeg, or pumpkin pie spice adds flavor and perceived sweetness without any calories. Cinnamon has the added benefit of potentially aiding in blood sugar control.
Unsweetened Extracts: A few drops of pure vanilla, almond, or peppermint extract can give your latte a rich flavor profile for minimal calories.
Cocoa Powder: For a healthier mocha, unsweetened cocoa powder adds chocolatey depth and antioxidants.

The Power of Healthful Add-ins

Beyond the base ingredients, you can supercharge your latte with functional add-ins for an extra health boost.

Collagen Peptides: A scoop of unflavored collagen peptides can provide protein for gut, joint, and connective tissue health. It dissolves easily into hot coffee.
Turmeric and Ginger: Adding these spices provides anti-inflammatory benefits and a warming flavor. A pinch of black pepper helps your body absorb the turmeric effectively.
Homemade Syrups: For more control, make your own simple syrups using dates or a small amount of pure maple syrup in a blender with your milk base. This avoids the high sugar content of store-bought syrups.

Homemade vs. Coffee Shop Lattes

Here's a comparison to help you choose the best route for your health goals.


Feature	Homemade Latte	Coffee Shop Latte
Ingredient Control	Total control over milk, sweetener, and add-ins.	Limited to menu options; often high-sugar syrups and sauces.
Cost	Much more cost-effective per serving.	Significantly more expensive, especially for customized drinks.
Nutritional Profile	Easily customizable for lower calories, less sugar, and specific nutrients.	Can be high in calories and sugar unless specific modifications are requested.
Customization	Infinite possibilities for flavor and functional add-ins.	Generally limited to sugar-free syrups and milk alternatives.
Convenience	Requires preparation time and equipment.	Convenient on-the-go option.

Your Guide to a Healthier Latte

Making a healthier latte is a simple process of substitution and mindful choices. Here is a step-by-step guide:

Start with a Quality Espresso: Brew a fresh shot of espresso using a machine, Moka pot, or strong coffee using an AeroPress. Using filtered water and quality beans improves flavor and purity.
Select Your Milk: Choose unsweetened plant-based milk (almond, oat, soy) or low-fat dairy. Unsweetened barista blends are best for frothing.
Heat and Froth: Gently heat and froth your chosen milk. A hand frother is an inexpensive tool that works wonders.
Sweeten Wisely: Skip the sugar and high-fructose corn syrup. Instead, use a zero-calorie sweetener like stevia, a few drops of natural extract, or a pinch of spice.
Add Your Boosts: Mix in optional nutrient-dense additions like collagen or cocoa powder for enhanced benefits and flavor.
Assemble and Enjoy: Combine your espresso and frothed milk. If you're feeling creative, practice some latte art! For more healthy coffee inspiration, check out this guide on How to Make a Skinny Latte at Home.

Conclusion

While a traditional coffee shop latte can be a calorie bomb, it's possible to transform it into a nourishing and delicious drink. The healthiest way to get a latte is by taking control of the ingredients, particularly the milk and sweeteners. Opting for unsweetened plant-based milks or low-fat dairy, using natural zero-calorie sweeteners, and incorporating functional additions like collagen or spices allows you to enjoy the creamy, satisfying experience of a latte without the drawbacks of excess sugar and calories. Whether you choose to make a perfectly customized version at home or order smartly at your favorite cafe, a healthier latte is well within reach.

Frequently Asked Questions

For the healthiest option, choose unsweetened plant-based milks like almond or oat milk, or go for skim milk if you prefer dairy. These options minimize calories and sugar while still providing a creamy texture.

Use zero-calorie natural sweeteners like stevia or monk fruit extract. Alternatively, add flavor with a sprinkle of cinnamon, a dash of nutmeg, or a few drops of vanilla extract.

Coffee shop 'skinny' lattes are typically made with non-fat milk and sugar-free syrup, which can be a much healthier choice than regular flavored lattes. However, check that the syrup is truly zero-calorie, and be aware of any potential additives.

Boost your latte with a scoop of collagen peptides for protein, a spoonful of unsweetened cocoa powder for antioxidants, or anti-inflammatory spices like turmeric and ginger.

Some studies suggest that dairy protein can bind to antioxidants in coffee, potentially reducing their absorption. Using a non-dairy milk alternative like almond or oat milk can avoid this interaction and allow for maximum antioxidant absorption.

Both are excellent choices. Unsweetened almond milk is typically lower in calories, while unsweetened oat milk offers a creamier texture and can be naturally sweeter. The best choice depends on your personal preference and dietary needs.

A simple and effective method is to use a handheld milk frother to create foam. You can also vigorously whisk heated milk in a saucepan or shake it in a sealed jar until it's frothy.