Why Are There So Many Carbs in a Latte?

January 6, 2026 •

3 min read

An unsweetened latte can contain up to 20 grams of carbohydrates, which can be a significant portion of a person's daily carb intake, depending on the diet. This might come as a shock to those who assume a coffee drink is low-carb, but the surprising truth lies in its main ingredients, specifically the milk and any added flavorings.

Quick Summary

The high carbohydrate content in a latte comes primarily from milk's natural sugar, lactose, and any additional sweeteners. Plain espresso is virtually carb-free, but a latte's large milk volume and optional sugary syrups dramatically increase the total carbohydrate count.

Key Points

Lactose is the primary carb: The high carb content in an unsweetened latte comes mainly from lactose, the natural sugar found in cow's milk.
Additives increase carbs exponentially: Flavored syrups, sauces, and whipped cream are major culprits that can turn a moderately high-carb latte into a very high-carb dessert drink.
Milk choice matters: Switching from dairy milk to an unsweetened milk alternative like almond or coconut milk is the most effective way to drastically lower the carb count.
Size impacts nutrition: A smaller latte inherently has less milk and therefore fewer carbs; ordering a smaller size is a simple way to reduce intake.
Plain coffee is low-carb: Espresso or black coffee contains negligible carbs, proving that the additions, not the coffee itself, are the source of the carbs.

The Hidden Sugars in Milk: Understanding Lactose

Most people know that lattes are made with espresso and steamed milk, but they often overlook that milk naturally contains sugar in the form of lactose. Lactose is a disaccharide composed of two simple sugars: glucose and galactose. While plain cow's milk contains around 12 grams of carbohydrates per one-cup serving, a significant portion of a latte is milk, so the total naturally occurring carb count can rise quickly.

Lactose Content and Milk Type

Different milks, including dairy alternatives, have varying lactose and carbohydrate levels. An unsweetened almond milk latte, for instance, will have a far lower carb count than one made with traditional cow's milk. The volume of milk used also plays a major role; a small macchiato with just a bit of milk foam will contain fewer carbs than a large latte with multiple shots of espresso and 16 ounces of steamed milk.

The Sweetener Culprits: Added Sugars and Syrups

Beyond the natural lactose in milk, the most significant source of carbohydrates in many lattes comes from added sweeteners. While a basic, unflavored latte can be moderately high in carbs, a flavored version often pushes the drink into a dessert-like category.

How Syrups and Toppings Add Carbs

Flavored Syrups: A single pump of flavored syrup can add 5 to 20 grams of sugar and thus, carbs. Popular flavors like vanilla, caramel, and hazelnut are often packed with sugar unless they are explicitly sugar-free.
Sauces: Mocha and caramel drizzles often contain substantial amounts of added sugars, causing the carb count to skyrocket.
Whipped Cream: This topping can also contribute to the total carb count, especially if it is sweetened.

Carb Comparison: Latte vs. Other Coffee Drinks

To illustrate just how much the ingredients affect a coffee drink's nutritional profile, consider a standard comparison. An espresso shot contains only about 0.5 grams of carbs, making it a low-carb choice on its own. An Americano, which is just espresso and hot water, also has a negligible carb count. However, the addition of milk and sweeteners dramatically changes the picture.

Comparison of Coffee Drink Carbs


Drink	Base Ingredients	Estimated Carb Count (Small/Medium)	Primary Carb Source
Black Coffee	Coffee	< 1 gram	Natural, minimal
Latte (Unsweetened)	Espresso, Steamed Milk	10–20 grams	Milk (Lactose)
Cappuccino	Espresso, Milk, Foam	~14 grams	Milk (Lactose)
Flavored Latte	Espresso, Steamed Milk, Syrup	30–50+ grams	Milk + Syrup (Added Sugars)

Reducing the Carbs in Your Latte

If you are on a low-carb diet but can't give up your latte, there are several simple modifications you can make to enjoy your favorite drink without the high carb load.

Choose a low-carb milk alternative. Unsweetened almond milk or coconut milk are excellent options, as they contain far fewer carbohydrates than dairy milk. Some specialty milks, like macadamia or hemp, are even lower.
Opt for sugar-free syrups. Many coffee shops now offer sugar-free versions of popular syrups like vanilla and caramel. A sugar-free syrup provides the flavor without the carbohydrate penalty.
Adjust your portion size. Simply ordering a smaller drink can make a difference. A tall or small latte will naturally have less milk and fewer carbs than a grande or venti.
Ask for half the syrup. If you prefer a regular syrup but want to cut down on sugar, request fewer pumps. This can significantly lower the final carb count.

Conclusion: Making Informed Coffee Choices

The high carbohydrate content in a latte is not a mystery but a simple matter of mathematics. The combination of milk's natural sugar (lactose) and any added syrups or toppings is what causes the total carb count to rise. For those monitoring their intake, a clear understanding of a latte's composition is key. By being aware of your options—whether it's swapping to a low-carb milk, using sugar-free flavorings, or simply adjusting your portion size—you can still enjoy a delicious, creamy coffee while staying on track with your dietary goals. The next time you order, you'll know exactly why that latte packs a carb punch and how to get your fix without the unwanted sugar load. For more information on coffee nutrition, you can visit the U.S. Dairy website.

Frequently Asked Questions

The primary source of carbohydrates in a standard latte is the lactose, which is the naturally occurring sugar found in cow's milk.

No, both skim milk and whole milk contain a similar amount of lactose, resulting in a comparable carb count. The main difference between the two is the fat content.

An unflavored, standard-sized latte can contain between 10 to 20 grams of carbs, with most of these coming from the milk.

The best low-carb milk alternative for a latte is unsweetened almond milk, which contains significantly fewer carbs than dairy or oat milk.

Yes, opting for sugar-free flavored syrups is an effective way to enjoy a flavored latte without the extra sugar and carbohydrates.

Yes, a regular latte made with cow's milk is typically too high in carbohydrates for someone following a strict ketogenic diet due to the lactose content.

To make a low-carb latte at home, use unsweetened almond or coconut milk, brew your espresso, and add a sugar-free sweetener instead of high-sugar syrups.