How Many Calories in Coffee Latte

A latte is one of the most popular coffee drinks in the UK, offering a comforting blend of espresso and steamed milk. But while it may seem like a simple beverage, the calorie content of a latte can vary widely depending on size, type of milk, and what you add to it. Whether you're buying from a coffee shop or making it at home, here's what you need to know about how many calories are in a coffee latte — and how it can impact your diet.

Calories by Size and Milk Type

The main source of calories in a latte comes from milk. A standard latte includes a shot of espresso (which has virtually no calories) topped with 150–300ml of steamed milk. Here's how the calorie content breaks down:

A small latte (8 oz/240ml) made with semi-skimmed milk contains around 100–120 calories. If you opt for whole milk, that increases to about 140–160 calories. Using skimmed milk brings it down to 70–90 calories for the same size.

A medium latte (12 oz/350ml) ranges between 120 and 200 calories, depending on milk type. A large latte (16 oz/475ml) can easily contain 200–250 calories or more, particularly with whole milk or sweeteners added.

Non-dairy milks vary:

• Oat milk tends to be higher in calories (110–130 per medium latte)
• Soy milk sits around 100 calories
• Almond milk is the lowest, often under 60 calories

Sweeteners, syrups, and whipped cream can quickly double the calorie count, especially in flavoured lattes from chains like Starbucks or Costa.

Nutritional Breakdown

A latte made with semi-skimmed milk provides a balance of protein, fat, and carbohydrates. A small latte typically includes around 5–7g of protein, 10–12g of sugar, and 4–6g of fat. There’s also a small amount of calcium, vitamin B12, and iodine, thanks to the milk content.

The espresso shot adds a caffeine boost (roughly 63mg), but almost no calories, sugar, or fat. Nutritionally, a latte is more similar to a light snack or a milky tea than a “zero-calorie” beverage.

Health Benefits of a Latte

Lattes made with cow’s milk can provide a good source of calcium and protein, particularly useful for people who don’t consume much dairy otherwise. The caffeine offers a temporary boost in alertness and focus, and the warm, creamy texture makes lattes a satisfying choice — especially as a morning or mid-afternoon drink.

Non-dairy options also contribute nutrients. Fortified soy, almond, and oat milks contain added calcium, vitamin D, and B vitamins, although natural protein levels vary. Choosing unsweetened plant milks can keep the calorie count low while still offering a satisfying drink.

Downsides of a Latte

The problem with lattes lies in volume and added extras. Large sizes and indulgent flavours can transform a coffee into a high-calorie dessert drink. Caramel, vanilla, or hazelnut syrups often add 60–100 calories per pump, and drinks with whipped cream, chocolate drizzle, or added sugar can reach 300–400 calories or more.

Even a plain latte can cause calorie creep if consumed several times a day, especially for people on a weight loss or calorie-controlled plan. It's easy to forget to count liquid calories — but they can make a significant difference over time.

How a Latte Affects Your Diet

For most people, a latte is a reasonable choice in moderation, especially if portioned sensibly and made with lower-fat or unsweetened milk. If you’re drinking more than one per day, or always ordering a large version with syrup, the calories quickly add up.

For those following low-carb, keto, or intermittent fasting plans, standard lattes are typically not suitable due to the milk sugar content. However, unsweetened almond milk lattes can offer a lower-carb workaround. In calorie-controlled diets, a small latte can fit easily — but larger or sweetened versions should be considered an occasional treat.

Glycaemic Index Rating

Lattes made with cow’s milk have a moderate glycaemic index, usually around 30–40, depending on the amount and type of milk used. The lactose in milk is a naturally occurring sugar, but the overall glycaemic load of a latte is relatively low, particularly if consumed without added syrups.

Non-dairy lattes made with unsweetened almond or soy milk have a lower GI, while oat milk lattes may be slightly higher due to the oat-based carbohydrates. Regardless, a latte is unlikely to cause a dramatic blood sugar spike when consumed in moderate portions.

How Lattes Are Made

A latte is made by combining a shot of espresso with steamed milk, topped with a small layer of microfoam. The typical ratio is 1 part espresso to 3 parts milk, which gives the drink its creamy texture and mellow flavour. It’s commonly served hot, though iced lattes have become increasingly popular and carry similar calorie profiles depending on ingredients.

Coffee shop lattes may include flavour shots, whipped toppings, syrups, and sauces, which are often added without measuring — contributing to calorie creep. Making lattes at home gives you full control over ingredients and serving size.

Ingredients in a Latte

A basic latte contains just two ingredients: espresso and milk. However, when purchased from cafés, lattes often include added sugar, syrups, cream, or flavoured powders. Plant-based options may contain thickeners, gums, or stabilisers to mimic the creaminess of dairy milk. Always check labels or ask baristas if you're trying to avoid certain ingredients or reduce calories.

Healthier Alternatives and Smart Swaps

If you enjoy lattes but want to keep them lighter, there are plenty of ways to reduce the calorie load. Choosing skimmed milk or unsweetened almond milk keeps your drink under 100 calories. Asking for half the syrup, or none at all, cuts sugar dramatically. You can also ask for a small size instead of medium or large, which often saves 80–120 calories without sacrificing enjoyment.

Making lattes at home gives you full control over what goes into your cup. You can use a milk frother, instant espresso, and plant-based milk to create a satisfying drink at a fraction of the cost and calories.

Milk Makes or Breaks the Calorie Count

The type of milk used in your latte is the main driver of calories. Whole milk adds the most richness and body — and also the most energy, with around 60–70 calories per 200ml. Semi-skimmed is a popular middle ground, offering creaminess for about 50 calories per 200ml, while skimmed drops it to 35–40 calories. Plant-based milks vary: almond milk is usually the lowest, while oat milk can be even higher than whole milk if it’s sweetened or barista-style (which often includes added oil for texture).

Knowing this helps explain why two lattes of the same size can differ by over 100 calories — even if they look identical.

Syrups, Sauces and "Secret" Extras

Many people add syrup to their lattes without realising how much it changes the calorie count. A single pump of syrup (e.g. vanilla, caramel, hazelnut) adds 20–25 calories, and a medium latte usually contains 2–3 pumps by default in most coffee chains. That’s an extra 60–75 calories just from flavouring. Chocolate sauce, whipped cream, and drizzle toppings can add another 100+ calories, turning a simple latte into a dessert drink — especially in seasonal or festive blends.

Coffee Chains and Portion Creep

Standard drink sizes at major UK coffee chains are larger than people realise. A regular latte from a café is often 12–16oz (350–475ml) — not the 240ml you'd pour at home. That means you're getting more milk, more sugar (if any), and potentially more syrup. Even if the latte tastes mild or “light,” the portion size may mean you're drinking double the calories of what you expected.

Some coffee shops also serve lattes with sweetened plant milk by default, especially barista blends. If you don't specify "unsweetened", you might unknowingly add 50–100 extra calories per drink.

Lattes During Fasting or Low-Carb Diets

For those doing intermittent fasting, a standard latte will break the fast because of its carb and calorie content. Even unsweetened almond milk has a small impact. To stay in a fasted state, black coffee or espresso is the safer option.

For low-carb or keto diets, regular lattes are typically off the table due to lactose (milk sugar). However, unsweetened almond or coconut milk lattes can work, especially if made at home. Be wary of oat milk — it’s often marketed as healthy but has the highest carb count of common dairy alternatives.

Homemade vs Shop-Bought Lattes

Making your latte at home offers full control — and often fewer calories. A homemade 240ml latte with skimmed milk can be under 80 calories, and with unsweetened almond milk, as low as 40–50. Shop-bought versions often pack in more milk, sweeteners, and toppings, especially with seasonal specials or loyalty upgrades. The takeaway: just because it's in a cup doesn't mean it's light.

“Skinny” Isn’t Always Skinny

Ordering a “skinny latte” at most UK cafés means it’s made with skimmed milk, but that doesn’t automatically mean it’s low-calorie. If you’re still getting syrup, large size, and creamy non-dairy milk, you could still be drinking 150–200 calories — not far off from a snack or small meal. Always check whether extras are included even when the drink is labelled as skinny.

Summary

A coffee latte can range from 70 to 250 calories depending on the size, type of milk, and any added flavourings. Made simply with espresso and semi-skimmed milk, it's a reasonable, nutrient-rich drink that fits well into most balanced diets. But flavoured, supersized, or sweetened lattes can push the calorie count much higher. By controlling milk type, portion size, and extras, you can enjoy your latte without compromising your health or your calorie goals.