What's Healthier, Latte or Macchiato?: A Nutritional Deep Dive

October 21, 2025 •

5 min read

Did you know that a traditional 2-ounce macchiato can have under 15 calories, while a standard 16-ounce latte often exceeds 200 calories? This significant difference highlights why understanding what's healthier, latte or macchiato? is all about ingredient proportions, not just the coffee itself.

Quick Summary

A traditional macchiato is typically the healthier option due to its minimal milk content, resulting in fewer calories and less fat compared to a milk-heavy latte. The overall nutritional value, however, is highly dependent on customization like milk type and added sweeteners.

Key Points

Less milk means fewer calories: A traditional macchiato, with its splash of milk, has significantly fewer calories, fat, and sugar than a milk-heavy latte.
Watch for hidden sugar: The biggest nutritional threat is not the coffee, but flavored syrups. Modern caramel macchiatos are often high-calorie, sugary lattes in disguise.
Choose your milk wisely: Using low-fat or alternative milks like almond or oat milk can drastically reduce the calorie and fat content of a latte.
Consider the 'anti-inflammatory' effect: Adding milk to coffee may boost its anti-inflammatory properties, a benefit present in both drinks but more prominent in milkier versions like a latte.
Focus on customization: The healthiest option is the one with the fewest additives. For both drinks, skipping sugar and choosing non-fat dairy alternatives is key to a healthier cup.
Assess your goals: For a quick, strong, low-calorie hit, the macchiato is best. For a creamier, more filling drink, a customized latte is a better fit, offering more protein and calcium.

Understanding the Basics: Traditional vs. Modern

Before comparing the nutritional profiles, it's crucial to understand the fundamental difference between these two classic Italian espresso drinks. The primary distinction lies in the milk-to-espresso ratio, which is the single most important factor impacting their healthfulness.

The Traditional Macchiato

The term 'macchiato' means 'marked' or 'stained' in Italian, accurately describing its composition: a shot of espresso 'marked' with a small amount of steamed milk and foam. This results in a potent, coffee-forward drink served in a small demitasse cup, containing minimal calories, fat, or sugar from dairy.

The Latte

'Latte' means 'milk' in Italian, and for good reason—it's predominantly steamed milk topped with a thin layer of microfoam and poured over a shot of espresso. The high milk content makes it creamier and more mellow than a macchiato, but also significantly increases its calorie, fat, and sugar count.

Modern Interpretations: The Game-Changer

Complicating the comparison are the modern, cafe-style versions, like the Starbucks Caramel Macchiato. These are fundamentally different from their traditional counterparts. A Starbucks Caramel Macchiato, for instance, is actually a layered latte with vanilla syrup and caramel drizzle, not a true macchiato at all. It's important to remember that these flavored, large-format drinks are high in sugar and calories, blurring the lines of the traditional definition.

Nutritional Breakdown: Latte vs. Macchiato

To understand which is healthier, let’s compare the nutritional content of a standard, unflavored version of each drink. The primary factors are the volume and type of milk used.

The Espresso Base

Both drinks begin with espresso, which is a surprisingly healthy base. It contains high levels of antioxidants, which can help improve gut health and combat chronic diseases. An espresso shot itself has very few calories (around 3 kcal). The health difference truly comes down to what is added to it.

The Impact of Milk

The addition of milk brings calories, fat, and protein to the equation. A latte, with its large volume of steamed milk, will always contain more of these macronutrients than a macchiato, which uses only a splash.

Calories: The high milk content makes lattes significantly higher in calories. A 16 oz latte with 2% milk can have over 200 calories, while a small macchiato is often under 15.
Fat: A standard macchiato with just a bit of milk foam contains very little fat. A latte, on the other hand, will have a much higher fat content, though this can be reduced by using low-fat or skim milk.
Protein: Thanks to its high milk content, a latte offers more protein than a macchiato, which might be beneficial for a post-workout drink.
Calcium: The larger milk volume in a latte also provides a better source of calcium, important for bone health.

The Role of Sweeteners and Flavorings

The largest nutritional variations come from added sugars and flavorings. Flavored syrups and sauces can quickly add a hundred or more calories to a drink, turning a seemingly healthy choice into a sugar bomb. To keep a latte or macchiato as healthy as possible, it's best to order without added syrups or to use sugar-free options.

How Customization Changes Everything

The 'healthier' option depends on your choices. You can easily make a latte healthier or a macchiato less healthy with simple modifications.

To make your coffee drink healthier:

Choose alternative milks: Opt for skim, almond, or oat milk to reduce calories and fat.
Skip the sweeteners: Forgo the sugar and flavored syrups. Try natural spices like cinnamon for added flavor.
Order a 'skinny' latte: Many coffee shops offer a 'skinny' version, which typically uses non-fat milk and sugar-free syrup.

Comparison Table


Feature	Traditional Macchiato (approx. 2-3 oz)	Standard Latte (approx. 16 oz)
Espresso-to-Milk Ratio	Espresso 'marked' with a splash of milk/foam (approx. 2:1)	Predominantly steamed milk (approx. 3:1 to 4:1)
Calories	~13-15 calories	~200+ calories (with 2% milk)
Fat	<1 gram	>5 grams
Protein	<1 gram	>10 grams
Flavor	Strong, bold espresso flavor	Milder, creamier, balanced flavor
Best For	A quick, strong espresso hit	A smooth, creamy, and more leisurely drink

The Verdict: Which is Healthier?

Based on their classic, unflavored forms, the macchiato is definitively the healthier choice. It is closest to pure espresso, offering maximum antioxidant benefits with minimal calories and fat. The high milk volume of a latte dramatically increases its nutritional content, but also provides more protein and calcium. The overall 'healthiness' of either drink, however, is most impacted by added ingredients like sugar, syrups, and the type of milk selected. Choosing a macchiato is a simple way to enjoy a low-calorie espresso drink, while customizing a latte with healthier alternatives allows you to control the calorie count while enjoying a creamier beverage.

Ultimately, a cup of coffee is only as healthy as what you put in it. If you want a quick, low-calorie energy boost, a macchiato is the superior choice. If you prefer a larger, creamier beverage, a latte with low-fat or non-dairy milk and no added sugar is a more conscious choice.

The Anti-Inflammatory Twist

Some studies suggest adding milk to coffee can provide an anti-inflammatory benefit, with the combination of antioxidants from coffee and proteins from milk potentially doubling the anti-inflammatory properties. While this research is promising, the effect is present in both drinks, though perhaps more pronounced in a larger-volume latte. This is a potential benefit to consider alongside the calorie content when making your choice.

Conclusion: Personal Preference with Nutritional Awareness

When it comes to what's healthier, latte or macchiato?, the macchiato wins from a calorie-conscious perspective. However, the final nutritional profile rests in your hands. A standard latte is less healthy than a standard macchiato, but a skinny latte with almond milk and no sugar can be a very nutritious choice. The core of any healthy diet is moderation and awareness. By understanding the composition of your coffee, you can make an informed decision that aligns with your nutritional goals without sacrificing flavor. For those tracking calories or sugar, the macchiato is a safer bet, while latte lovers can make simple adjustments to enjoy their favorite drink guilt-free. For more information on food and nutrition, consider checking out authoritative sources like Healthline or the USDA database.

Frequently Asked Questions

A traditional macchiato is always lower in calories than a latte. A macchiato uses only a small amount of milk and foam, while a latte is mostly steamed milk, which increases its calorie count significantly.

The caffeine content depends on the number of espresso shots. A single-shot macchiato will have less caffeine than a double-shot latte. However, per ounce, a macchiato has a higher concentration of caffeine due to the lower milk volume.

Yes, a latte can be a healthy option by making smart choices. Using low-fat or non-dairy milk (like almond or oat milk) and avoiding added sugars and flavored syrups can significantly reduce its calorie and sugar content.

The key difference is the milk-to-espresso ratio. A macchiato is a shot of espresso 'stained' with a small amount of milk and foam, while a latte consists of a large volume of steamed milk poured over espresso.

To reduce calories, avoid all added syrups and sugar. For a latte, request non-fat or plant-based milk. For a macchiato, simply stick to the traditional preparation without adding sweeteners.

Not necessarily. Large chain coffee shops often sell 'macchiatos' that are actually layered lattes with multiple pumps of sugary syrups. Always check the nutritional information or ask about the ingredients, as these versions can be very high in calories.

Some research suggests that adding milk to coffee can have an anti-inflammatory effect due to the interaction between proteins and antioxidants. It can also be gentler on the stomach for those sensitive to coffee's acidity.