For many coffee lovers, there’s nothing quite like starting a day with a rich, creamy latte from Starbucks. And while we all know that lattes aren’t exactly diet-friendly, most of us probably don’t realize just how many calories we’re sipping on when we indulge in this delicious treat. So, how many calories are in a Starbucks latte?
A grande Starbucks Caffè Latte with 2% milk and no flavorings contains 190 calories. If you opt for whole milk, that number jumps to 210 calories. And if you get a flavored latte, like a grande Pumpkin Spice Latte with 2% milk, the calorie count is a whopping 390 calories.
That means your favorite coffee latte from Starbucks has almost as many calories as a McDonald’s McDouble Cheeseburger — and that’s a lot of calories for a drink! So, if you’re trying to cut back on calories, you might want to know how to make your Starbucks trips healthier. Let’s find out what makes the latte so caloric and what you can do about it.
Are Starbucks Lattes High in Calories?

A standard Starbucks Caffè Latte is a combination of two to three shots of espresso, steamed milk, and sweetener. Syrups and toppings are added in flavored lattes for extra sweetness and taste. Almost all of the ingredients — except espresso shots — are calorie dense, so we can say that Starbucks lattes are generally quite high in calories.
But the exact calorie count of each drink will depend on the type of milk you choose, the size of your drink, how much flavoring is added, and whether you opt for whipped cream or other toppings.
What Are the Highest- and Lowest-Calorie Milks?
Starbucks has both dairy and non-dairy options for milk, and the calorie counts vary quite a bit between them. Let’s break down the calorie counts for each type of milk per fluid ounce. (A grande Starbucks Caffè Latte is 16 oz, with the least 12 oz of that being milk)
In dairy options, whole milk has the highest calorie content, with 18 calories per fluid oz. 2% milk is next, with 16 calories per fluid oz, followed by non-fat milk, with 10 calories per fluid oz.
On the non-dairy front, coconut milk has the highest calorie content, with 50 calories per fluid oz. Soy and oat milks come next with 15 calories per fluid oz, followed by almond milk with only 5 calories per fluid oz.
So overall, the lowest-calorie milk option at Starbucks is almond milk, while the highest-calorie milk option is coconut milk.
How Many Calories Are in Starbucks Flavored Syrups?
The primary ingredient in all Starbucks syrups is sugar, which accounts for most of the calories. But since Starbucks uses natural flavoring, some syrups have other ingredients making them more calorie-heavy than others.
The lightest syrup in terms of calories is sugar-free vanilla and sugar-free cinnamon dolce with 0 calories per pump. Next is pineapple ginger syrup with only 5 calories per pump. Brown sugar syrup and caramel syrup (the one for frappuccinos) each have 10 calories per pump. Caramel syrup for other hot and cold drinks has 20 calories per pump.
The vanilla, hazelnut, cinnamon dolce, peppermint, and toffee nut syrups all have 20 calories per pump. And the heaviest syrup in terms of calories is Irish cream syrup, with 40 calories per pump.
What Are the Lowest-Calorie Drinks Starbucks Offers?
Enjoying a Starbucks drink doesn’t have to break your diet. If you’re watching your calorie intake, there are many lighter options are on the menu. And don’t forget, you can get products like Starbuck’s Cold Brew Coffee (on Amazon) both at the store and online, which only has 15 calories per serving! Let’s take a look at a few of the in-store options:
Caffe Americano
The Caffè Americano is an espresso shot topped with hot water to create a light layer of crema. You can order it iced or hot. And since it’s just coffee and water, the Americano is one of the lowest-calorie Starbucks drinks you can get.
A plain grande Americano has only 15 calories. You can add two pumps of syrup, and it’ll still be only around 40-45 calories.
Iced Peach Green Tea
Starbucks offers a wide range of iced teas. But one of the favorites is the Iced Peach Green Tea. It’s a refreshing combination of green tea, spearmint, lemon verbena, and lemongrass.
A grande Peach Green Tea has only 80 calories. You can make it even lighter by going for the unsweetened version.
Mango Dragonfruit Starbucks Refresher
This non-caffeine, super-refreshing drink is a perfect summertime pick-me-up. It’s made with a sweet blend of dragonfruit and mango, shaken with real diced dragonfruit and ice. You can also get a splash of your favorite tea in it.
A grande size has 90 calories with no added syrups.
Iced Shaken Espresso
The Iced Shaken Espresso is a great coffee drink for those who want something cold and energizing. It’s a triple shot of Starbucks espresso shaken over ice and combined with milk and sweetener.
A grande Shaken Espresso with 2% milk has only 100 calories, but you can make it lighter by switching to skim or non-fat milk.
Vanilla Sweet Cream Nitro Cold Brew
This is Starbucks’ take on cold brew coffee infused with nitrogen, and it’s topped with a layer of sweet cream that gradually mixes in as you drink. The grande version has only 70 calories, which is pretty good for a sweet, velvety drink like this.
How to Cut Calories in Your Next Starbucks Order

The best thing about Starbucks is that you can customize your drink however you want. Here are a few tips for enjoying your favorite Starbucks drink without guilt.
- Use a sugar-free syrup: Sugar-free syrups have 0 calories, so it’s an easy way to reduce the calorie count in your drink.
- Go for lighter milk: Skim milk, almond milk, and soy milk are all lower in calories than 2% milk or whole milk.
- Skip the whipped cream: Whipped cream can add anywhere from 50 to 100 calories to your drink.
- Get a smaller size: Downsizing your drink is an easy way to reduce the number of calories you consume.
- Ask for less syrup: If you don’t want to give up your favorite flavored syrup, you can always ask for less.