How Many Calories Are in a Latte?

If you’ve ever wondered, “how many calories are in a latte?”, you’re definitely not the only one. On average, a latte contains between 150 and 300 calories. A regular 250ml latte made with whole milk and no sugar is usually around 200 calories. The exact number can change a lot based on a few main things: the milk you choose, the size of the drink, and any extras like syrups or whipped cream. If you’re trying to watch your calories, it helps to know what goes into your latte.

Lattes are a favorite for many because of their creamy feel, which comes from mixing espresso with steamed milk. Because lattes use a large amount of milk, they usually have more calories than plain black coffee. In the UK alone, people drink nearly 100 million cups of coffee every day, so knowing what’s in your coffee can make a difference over time.

Calories in a Standard Whole Milk Latte

Let’s start with a “basic” latte: one made with whole milk and no extra sweeteners. For a normal 250ml serving, you usually get about 200 calories. Many coffee shops use whole milk for their standard lattes unless you ask for something else. For example, a medium latte (about 408g or 250ml) may have 135 calories, 5.51g fat, 12.36g carbohydrates, and 8.81g protein. Even without added sugar, the milk itself gives the latte most of its calories, along with fat and carbs.

Whole milk tastes rich and creamy, but this means more fat and higher calories compared to skimmed or semi-skimmed milk. People enjoy the taste and texture, but if you want fewer calories, switching to a lower-fat milk helps a lot. The espresso in a latte adds barely any calories (about 5 calories per double shot), so nearly all of the calories come from the milk.

Calories by Latte Size

The bigger the latte, the more calories you’ll be drinking-because larger cups just use more milk. Here’s a quick guide for a regular latte using dairy milk:

• 1 cup (about 240ml): About 67 calories.
• Small (12 fl oz/355ml): Around 101 calories for a standard latte, 150 calories for a Starbucks Caffe Latte.
• Medium (16 fl oz/473ml): Roughly 135 calories for a basic latte, 190 calories for a Starbucks Grande Caffe Latte.
• Large (20 fl oz/591ml): About 160 calories for a regular latte, 240 calories for a Starbucks Venti Caffe Latte.

These numbers can change a little between coffee shops, because of how much milk they use or the size of the espresso shot. As a general rule: bigger drinks come with more calories.

Calories in Lattes from Popular Coffee Chains

If you buy lattes from chains like Starbucks, figuring out calories can take a little planning. Each drink can be made in many different ways, with extras making a big difference. Here are some calorie amounts for popular Starbucks drinks:

• Starbucks Caffe Latte (Tall/12 fl oz): 150 calories
• Starbucks Caffe Latte (Grande/16 fl oz): 190 calories
• Starbucks Caffe Latte (Venti/20 fl oz): 240 calories
• Starbucks Pumpkin Spice Latte (Tall/12 fl oz): 240 calories
• Starbucks Pumpkin Spice Latte (Grande/16 fl oz): 380 calories
• Starbucks Mocha Latte (Tall/12 fl oz): 285 calories

As you can see, if you stick to regular lattes, the calories stay reasonable. But adding flavors like Pumpkin Spice or chocolate boosts the calories, often thanks to extra syrups and whipped cream.

What Changes the Calories in a Latte?

Lattes can be made in so many ways. Each change has an effect on the calories in your drink. Here is what you should know before you order or make one at home:

Different Types of Milk

The biggest factor is the milk you pick. Dairy and plant-based milks all have different calories per cup:

Unsweetened almond milk is the best choice for the lowest calories. Skimmed milk is best if you want dairy. Oat and soy are common and popular, but usually have more calories than almond milk (unless unsweetened).

The Role of Syrups and Sweeteners

Adding flavor syrups or sweeteners can quickly make your latte a lot more calorie-heavy. Each pump of regular syrup adds about 50 calories. If you add regular sugar, a packet is about 23 calories. Flavored lattes often have two or three pumps, so it adds up fast. Choosing sugar-free syrup is a simple way to cut down on these extra calories.

Other Flavors: Chocolate, Caramel, Whipped Cream

Chocolate or caramel sauce, and toppings like whipped cream, are packed with sugar and fat. A small serving of chocolate can add 50 calories or more. Caramel sauces and whipped cream can each add 100 calories to your drink. Drinks like mochas with these extras are among the highest-calorie choices.

Iced vs. Hot Lattes

The temperature doesn’t change the calorie content directly, but iced drinks are often much larger or come with extra sugar and whipped cream. A large iced latte can be 32oz, meaning a lot more milk. For example, a 32oz iced latte with 2% milk has 439 calories, while a large hot latte (20oz) with the same milk is 264 calories. Plus, most iced lattes come with extra toppings, so calories can sneak up on you.

How to Make a Latte with Fewer Calories

You don’t have to give up lattes to stick to your calorie targets. Changing a few things about your order (or how you make it at home) can lower the calorie count a lot.

Best Milk for Fewer Calories

For the lowest-calorie latte, choose skimmed dairy milk or unsweetened almond milk. Here’s a quick comparison:

• Skimmed (non-fat) milk: About 94 calories for a medium latte.
• Almond milk (unsweetened): Can be just 25-40 calories for the same size.
• Soy milk: Offers more protein, moderate calories.
• Oat milk: Check the label-some brands add sugar or oil, which increases calories.

Other Simple Ways to Cut Calories

• Skip or switch syrups: Skip sugary syrups and use sugar-free ones if you want flavor without extra calories.
• No whipped cream: Skipping whipped cream can cut off about 100 calories right away.
• Order a smaller size: Less drink = less milk = fewer calories.
• Ask for less milk: You can ask for your drink with less milk or make your own with less at home.
• Try “skinny” options: Chains like Starbucks offer lattes made with non-fat milk and sugar-free syrup.
• Make your own: Making lattes at home means you choose how much milk and sweetener to use.

How Does a Latte Stack Up Against Other Coffees?

It helps to see how a latte compares to other coffee drinks when thinking about calories.

Latte vs. Cappuccino

A cappuccino is pretty similar but uses more milk foam (less dense) and less liquid milk. A 200ml cappuccino tends to have about 150 calories, a bit less than a latte of the same size. For reference, a Starbucks Grande Cappuccino is 150 calories, while a Grande Latte is 190. If you want a milk-based drink with fewer calories, cappuccinos are a good pick, especially if you use skim milk.

Latte vs. Flat White

Flat whites use less milk than lattes, so they’re lower in calories. A 175ml flat white is around 80 calories, and a 250ml serving is about 100. That’s much less than a standard latte. Still, the size matters most-larger drinks always have more calories because of the extra milk.

Latte vs. Black Coffee

Black coffee is by far the lowest-calorie option. A cup contains just 2-5 calories-almost none, unless you add milk or sugar. If your main goal is the lowest possible calories, stick with black coffee or espresso.

Latte vs. Mocha

Mochas are lattes with added chocolate, making them much higher in calories-a 250ml mocha can be at least 300 calories. That’s 100 more than a plain latte. If you want a chocolate taste for fewer calories, go for a small mocha with skimmed or almond milk and skip toppings.

Common Questions About Latte Calories

Here are answers to some things people often want to know about lattes and calories:

Should I Worry About Latte Calories When On a Diet?

If you’re watching your weight or dieting, being aware of your latte’s calories is smart. One latte might not seem like much, but if you have one every day-especially flavored ones-the extra calories add up fast and could make it harder to reach your goals. Picking smaller sizes, non-fat or almond milk, and going for sugar-free syrups helps keep your calories under control. Think of your latte as part of your overall food intake, not just an “extra.”

Are Latte Calories Bad for Weight Loss?

Latte calories aren’t “bad” by themselves, but too many can slow down or stop weight loss, especially if you ignore the calories from drinks. For example, a Starbucks Grande Pumpkin Spice Latte at 380 calories is almost as much as a snack or light meal. If you drink one daily but don’t adjust your other food, you could start gaining weight. A small latte made with skimmed milk and no extra sugar is a better choice and still gives you some protein and calcium without too many calories. Latte calories matter most in the context of your total diet and choices.