When attempting to cut back on calories, you may be surprised to learn that your daily latte could be a significant source of calories. Just how many calories are in a latte, and how can you cut back on them to lose weight?
A standard large coffee-based latte is going to be around 160 calories. You can reduce this calorie count by getting the latte with low-fat or soy milk and using a sugar substitute in place of high calorie flavoring syrups.
You may still be wondering about the calorie intake of a latte as well as the many things you can do to cut the calorie count back. So let’s break it down in detail to help you make healthier decisions and look your best.
How Many Calories are in a Coffee-Based Latte?

Obviously, this will depend on several factors, including what kind of milk you use, what type of sweetener you use, whether or not you add whipped cream, any flavorings you may add, and your cup size. By default, a regular large latte is listed as being 160 calories.
If you’re looking to buy your latte rather than make it, a 16-ounce grande latte from Starbucks made using whole milk with no whipped cream will clock in at around 230 calories. On the other hand, if you’re going for seasonal flavors, a Starbucks pumpkin spice latte made with whole milk and whipped cream hits around 330 calories.
If you are looking for the lowest-calorie coffee drink you can get, you may want to learn to enjoy black coffee. This is because most of the calorie content from your coffee drinks comes not from the coffee itself but from the things you add to it, such as milk, sugar, cream, or other flavorings.
A plain cup of black coffee contains less than five calories total. This includes both hot and iced black coffee. So your calorie content will be minimal if you don’t add anything.
How Many Calories are in a Chai Latte?

Chai lattes are often touted as the healthier option compared to a regular latte, but how do they compare in calorie count? For example, a 12-ounce latte with whole milk will be about 200 calories.
This results in around 16 calories per ounce. To compare, our 16-ounce grande coffee-based latte from Starbucks was about 230 calories, resulting in approximately 14 calories per ounce. So, as you can see, the coffee-based latte actually has fewer calories per ounce than the chai latte.
But if chai lattes have more calories, how are they supposed to be healthier?
Many believe chai ingredients may help reduce blood pressure, cholesterol, and sugar levels. Lowering these can help prevent weight gain and promote weight loss. It is also worth noting that the milk in your chai latte can be a good source of protein, although that is also true of the milk in a regular latte.
Which Milk has the Lowest Calorie Content?
When it comes to lattes, milk is one of the most important ingredients. In fact, the addition of milk is what separates a latte from regular coffee. However, the fat content of milk is one of the most prominent calorie additives in the coffee world.
This may send many latte lovers on a search for a low-calorie milk alternative that will let them enjoy their favorite drink without all the guilt.
Regular whole milk contains about 150 calories per 8 ounces. If you’re okay with dairy, you can trade this whole milk for some low-fat milk to dodge many of these calories. 1% fat milk cuts this down to around 110 calories per 8 ounces, and the even better skim milk hits an impressive 80 calories per 8 fluid ounces.
Dairy-Free
For people who want to avoid dairy, unsweetened soy milk has around 80 calories per 8 fluid ounces, the same as skim milk.
For lower calorie options, unsweetened coconut milk has only 50 calories per 8 fluid ounces, and unsweetened almond milk has only 40 calories per 8 fluid ounces. This makes unsweetened almond milk your best option if you’re trying to avoid calories.
However, it is also worth noting that almond and coconut milk cut out much of milk’s protein content. Almond milk has just 2 grams of protein per 8 fluid ounces, and coconut milk has 0 grams.
For comparison, all three kinds of dairy milk have 8 grams of protein per 8 fluid ounces, and soy milk has 7 grams. This means that if you value both limiting your calorie intake and increasing your protein intake, you should go for either skim milk or soy milk.
How Sweeteners Affect Calories
It is no secret that sugar is particularly unhealthy in large doses. This is no different for coffee. One teaspoon of brown or white sugar will add 16 calories to your coffee, and many prefer more than one. Thankfully, there are many sugar substitutes out there that contain fewer calories.
Stevia
Stevia (on Amazon) is a trendy option as it contains zero calories. It is also much sweeter than sugar, so you will likely end up using less of it than you would sugar.
However, Stevia is a processed product that can make some people nervous. But Stevia is a plant-based processed product, so it is not entirely unnatural.
Honey
Honey (on Amazon) is an excellent option if you want a more natural sugar substitute. Using the same amount of honey as sugar, you would actually end up with more calories in your coffee, but honey is much sweeter than sugar.
This means that you should end up using less honey than you would sugar, resulting in fewer total calories.