A caffe latte is a go-to choice for coffee lovers seeking a smooth, milky drink with a decent caffeine kick. While it may seem innocent, the calorie count of a latte can vary more than most realise—largely depending on the size of the cup and the type of milk used. So how many calories are actually in a caffe latte, and how does it fit into a balanced diet?

Calorie Content by Size and Milk Type

A standard caffe latte is made with one or two shots of espresso and steamed milk, usually around a 1:3 or 1:4 espresso-to-milk ratio. The bulk of its calories come from the milk.

In a regular 240ml (8 oz) latte made with semi-skimmed milk, you’ll find roughly 100 to 120 calories. A larger 350ml (12 oz) version might contain 150 to 180 calories, while a 475ml (16 oz) latte can push 220 to 250 calories.

Milk choice makes a big difference:

  • Whole milk increases calorie content by about 20–30%
  • Skimmed milk reduces it by 15–20%
  • Oat milk adds calories, often totalling 130–160 per 240ml
  • Almond milk can lower it to 60–90 calories depending on the brand

Sweetened versions, syrups, or whipped cream can easily add another 50 to 150 calories or more, depending on the serving.

Nutritional Breakdown of a Caffe Latte

The nutritional content of a latte depends heavily on the milk used. A 240ml caffe latte made with semi-skimmed milk generally includes:

  • Around 110–120 calories
  • 9–10g of sugar (naturally occurring lactose)
  • 6–7g of protein
  • 4–5g of fat
  • 250–300mg of calcium
  • About 75mg of caffeine (single espresso shot)

Using plant-based milks will vary the profile almond milk has less protein, oat milk has more carbs, and soy milk typically mirrors dairy quite closely in protein content.

Benefits of a Caffe Latte

Lattes offer a modest caffeine boost without being overpowering, which can help improve alertness, focus, and mental performance. The milk provides calcium, vitamin B12, and protein, supporting bone health and muscle maintenance. If unsweetened, it can be a nutritious way to enjoy coffee without major dietary disruption.

Plant-based milk options offer choices for those with lactose intolerance or dietary preferences, and some are fortified with calcium and vitamins.

Downsides of a Caffe Latte

Calories can sneak up quickly, especially with large sizes or added syrups. Many commercial lattes especially flavoured versions are sugar-heavy and energy-dense, contributing to excess calorie intake without much satiety. This makes them easy to overconsume, especially as a daily habit.

Flavoured lattes can also contain artificial additives, syrups, and sweeteners that may not suit those aiming for a whole food diet. Additionally, full-fat versions may be high in saturated fat, which could be a concern if consumed frequently and not balanced elsewhere in the diet.

How a Caffe Latte Affects Your Diet

As part of a balanced diet, a caffe latte can be a reasonable source of calories and nutrients, particularly protein and calcium. However, if you’re drinking multiple lattes daily or choosing larger sizes with extras, those liquid calories can add up quickly.

If you're trying to lose weight or manage calorie intake, switching to a smaller cup size, choosing skimmed or unsweetened almond milk, and skipping syrups can make a big difference. Drinking lattes between meals instead of alongside food may help avoid accidental overconsumption.

Glycaemic Index of a Caffe Latte

A standard caffe latte has a low glycaemic index (GI) when unsweetened. Milk has a GI around 30–40, meaning it has a modest impact on blood sugar. However, adding sugar or syrups can raise the glycaemic load significantly, which may cause quicker spikes and dips in blood glucose levels. Plant-based milks vary oat milk tends to have a higher GI than almond or soy milk due to its starch content.

For those managing blood sugar levels, an unsweetened latte made with skimmed or soy milk is a more stable choice.

How a Caffe Latte is Made and Ingredients

A caffe latte is made by combining espresso with steamed milk and usually a small amount of milk foam on top. The standard recipe uses about 30ml of espresso and 210–240ml of milk. No other ingredients are required unless requested.

Ingredients for a basic caffe latte:

  • Fresh espresso (ground coffee and hot water)
  • Milk of choice (dairy or plant-based)

Commercial or café versions may add flavourings like vanilla, caramel, or hazelnut syrups. These are the main source of additional calories and sugars.

Healthy Alternatives to a Standard Latte

If you're looking to lower calories or sugar, a few easy swaps can help. A flat white made with skimmed milk offers a stronger coffee flavour and fewer calories due to less milk. An americano with a splash of milk gives the coffee hit with minimal calories. Unsweetened almond milk lattes are also a good option for a lighter drink, especially when paired with sugar-free syrups or none at all.

Summary

A caffe latte contains between 100 and 250 calories depending on size and milk type. It delivers protein, calcium, and a manageable caffeine dose, but can quickly become calorie-dense when made large or sweetened. As an occasional treat or part of a balanced diet, it can fit in easily—especially if you make smart choices like using skimmed or plant-based milk and cutting out added sugars. The GI impact is low to moderate when unsweetened, making it a relatively stable option even for those watching blood sugar levels.

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