A Starbucks oat milk honey latte is a popular coffee drink made with steamed oat milk and honey syrup. But like all lattes made with milk and sweeteners, it also packs a caloric punch. So just how many calories are in one of these lattes? Let’s take a closer look.
The total calories in a Starbucks oat milk honey latte depend on the size ordered. Starbucks offers this drink in three sizes: tall (12 oz), grande (16 oz), and venti (20 oz). Obviously the calories will increase with the larger drink sizes. But even a small tall latte can have over 100 calories.
Some key factors that contribute to the calorie count include:
Oat Milk
Starbucks uses oat milk instead of regular dairy milk in this latte. Oat milk has fewer calories than 2% dairy milk, but more than nonfat milk. For example, one cup (8 oz) of oat milk has about 130 calories compared to 102 calories in nonfat milk and 122 calories in 2% milk. So using oat milk adds a moderate amount of calories.
Honey
Honey is naturally sweet so it adds more calories than plain steamed milk. The honey syrup also contains added sugar. Just 1 tablespoon of honey has 64 calories. A grande honey latte has 4 pumps of honey which would equal around 200 calories just from the honey alone.
Espresso Shots
The espresso shots in the latte don’t add too many calories – just 5-10 calories per shot depending on the volume. But they do contain caffeine which can increase your metabolic rate and energy expenditure slightly.
Whipped Cream
Some customers choose to top their honey latte with whipped cream. This adds significant calories – around 50 calories per 2 tablespoons. It’s best to skip the whipped topping if watching your calorie intake.
So taking all these factors into account, here are the approximate calories for each standard size of a Starbucks honey oat milk latte:
Calorie Count by Size
| Size | Estimated Calories |
|---|---|
| Tall (12 oz) | 140-150 |
| Grande (16 oz) | 190-210 |
| Venti (20 oz) | 230-260 |
As you can see, the tall size oat milk honey latte has around 140-150 calories. Choosing the larger venti can add over 100 more calories.
Keep in mind that the exact calorie count can vary depending on the specific preparations, ingredients, and customizations like whipped cream. But the above estimates give a good approximation of the calories in a standard Starbucks oat milk honey latte.
How to Order a Lower Calorie Honey Latte
If you want to enjoy an oat milk honey latte but also watch your calorie intake, there are some easy ways to order a lighter version:
– Choose the tall size (12 oz)
– Ask for nonfat milk instead of oat milk to save around 30 calories
– Request less pumps of honey syrup (e.g. 2 instead of 4 pumps in a grande)
– Say no to whipped cream on top
– Ask for an extra shot of espresso for more flavor with minimal calories
– Substitute stevia or sugar-free syrup instead of honey syrup
With these easy tweaks, you can shave off up to 100 calories from your honey latte. You’ll still get the comforting flavor but with half the calories compared to a venti with oat milk and whipped cream.
Low-Calorie Latte Orders
Here are some examples of lighter, lower calorie ways to order a Starbucks oat milk honey latte:
| Customizations | Estimated Calories |
|---|---|
| Tall, nonfat milk, no whipped cream | 100-110 |
| Grande, nonfat milk, 2 honey pumps, extra shot | 140-150 |
| Tall, oat milk, 2 honey pumps, no whipped cream | 120-130 |
As the table shows, you can get under 150 calories by carefully customizing your latte order.
Nutrition Facts of Starbucks Oat Milk and Honey Latte
To get a full nutritional analysis, let’s look at the exact nutrition facts of a grande (16 oz) Starbucks latte made with oat milk and 4 pumps of honey syrup:
| Nutrition Facts – Grande (16 oz) | Amount |
|---|---|
| Calories | 210 |
| Total Fat | 5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 125mg |
| Total Carbohydrates | 36g |
| Dietary Fiber | 1g |
| Sugars | 29g |
| Protein | 2g |
Key highlights:
– 210 calories per 16 oz grande
– 36 grams of carbohydrates
– 29 grams of sugar
– 5 grams of fat
– 2 grams of protein
As you can see, the majority of calories come from carbohydrates and sugar. There is also a small amount of fat from the oat milk. Protein is low with just 2 grams coming from the milk.
There are 0mg of cholesterol since it is made with plant-based oat milk, and just 125mg of sodium, which is considered low.
This Drink would provide around 11% of daily calories for someone consuming a 2000 calorie diet. The sugars make up a considerable portion – 29 grams equates to nearly 60% of the recommended daily sugar allowance.
Ways to Modify the Nutrition Profile
Here are some ways you could alter the nutrition profile of the drink:
Lower Sugar
– Ask for less pumps of honey syrup such as 2 instead of 4 pumps to reduce the sugar to around 15 grams
More Protein
– Add a scoop of plant-based protein powder
– Use soy milk instead of oat milk to get around 8 grams protein
Lower Carbs
– Request sugar-free honey syrup
– Ask for extra shots of espresso instead of pumps of syrup
Less Fat
– Choose nonfat milk or almond milk which are very low in fat
– Avoid whipped cream on top
Fewer Calories
– Stick to the tall 12 oz size
– Use stevia instead of honey syrup
– Choose nonfat milk and no whipped cream
So in summary, there are many ways to customize your Starbucks honey latte to make it fit your own nutrition goals, whether that is lowering calories, sugar, carbs, or fat.
Comparing to Other Starbucks Lattes
How does an oat milk honey latte compare to other popular Starbucks lattes in terms of calories and nutrition? Here is a comparison of a grande (16 oz) size of 4 different lattes:
| Latte Type | Calories | Sugar (g) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Nonfat milk latte | 140 | 10 | 13 | 17 | 2.5 |
| Almond milk latte | 170 | 15 | 2 | 23 | 9 |
| Oat milk honey latte | 210 | 29 | 2 | 36 | 5 |
| Pumpkin spice breve | 400 | 34 | 11 | 25 | 25 |
The nonfat milk latte is lowest in calories, sugar, and fat. The almond milk honey latte has more calories than nonfat but less than the oat milk version. The pumpkin spice breve made with half-and-half is highest in calories and fat.
So if limiting calories is your priority, sticking to nonfat milk is best. But the oat milk honey latte has a moderate calorie count compared to most of Starbucks higher-fat, sugary seasonal drinks.
Comparing to Homemade
You can also save calories and money by making an oat milk honey latte at home. Here is how a homemade version compares to Starbucks:
| Starbucks Grande | Homemade Grande | |
|---|---|---|
| Calories | 210 | 130 |
| Cost | $5.45 | $0.50 |
The homemade latte has around 80 fewer calories when made with lowfat milk and less honey syrup. And it costs about 90% less than buying at Starbucks!
Here is how to make it:
– Brew espresso or strong coffee
– Heat up oat milk on the stove or in the microwave
– Add 2-3 pumps honey syrup
– Mix coffee and oat milk together
– Froth with a milk frother if desired
So making your own oat milk honey latte is a great way to control calories and ingredients while saving money.
Tips for Ordering
Here are some tips to remember when ordering an oat milk honey latte to get the most satisfaction along with nutrition:
– Size down – choose tall or grande instead of venti to save calories
– Modify the milk – nonfat milk or half oat milk/half nonfat milk for fewer calories
– Easy on the honey – order fewer pumps of honey syrup to reduce sugar
– Add flavor – an extra shot of espresso can add flavor for minimal calories
– Skip the whip – don’t add whipped cream on top
– Make it yourself – create your own healthier version at home
With some small adjustments, you can customize an oat milk honey latte from Starbucks to keep calories in check while still enjoying the delicious flavor. Keep these tips in mind to get the best nutrition bang for your buck!
Nutrition Impact of Customizations
We’ve seen how customizing your latte can change the nutrition profile. Here is a summary of how different modifications affect the calorie and nutrient content:
| Customization | Impact |
|---|---|
| Nonfat milk instead of oat milk | Removes fat, decreases calories |
| Extra espresso shot | Adds 0 calories, increases antioxidant content |
| No whipped cream | Eliminates 50 calories and 5g fat |
| Less honey syrup | Reduces calories from sugar by around 15-20% |
| Sugar-free honey syrup | Decreases sugar and calories significantly |
| Dash of cinnamon | Adds flavor without calories or carbs |
As you customize your latte, focus first on lowering the caloric components like full-fat milk and added sugars. Then enhance flavor and nutrition with extras like cinnamon. This way you retain the delicious flavors while optimizing the nutrition profile.
The Bottom Line
A Starbucks oat milk honey latte can have around 140 calories in a tall, up to 260 calories or more in a venti. Exact counts vary based on preparation and customizations. The biggest calorie sources are the oat milk, honey syrup, and any whipped cream added on top. To lighten up the latte, opt for nonfat milk, fewer pumps of honey, and no whipped topping. With smart customizations, you can enjoy this sweet and creamy drink while controlling calories and nutrition. Making your own version at home can also be lower in calories while saving money. So savor your oat milk honey latte guilt-free by ordering with nutrition in mind or making a healthier homemade version.
