A Starbucks iced caramel latte is a popular coffee drink that contains espresso, milk, ice, caramel syrup, and whipped cream. With its sweet taste and refreshing blend of ingredients, it has become a go-to order for many coffee lovers. However, like most blended coffee drinks, it does come with a considerable amount of calories. So how many calories are actually in a Starbucks iced caramel latte?
The Basics
Let’s start by looking at the basic ingredients in an iced caramel latte from Starbucks:
- Espresso: Made by forcing hot water through finely ground coffee beans, espresso provides the base coffee flavor.
- Milk: The latte gets its name from the steamed milk that makes up the bulk of the drink. Non-fat milk is typically used.
- Ice: The drink is served over ice to provide its chilled, iced texture.
- Caramel syrup: sweet, gooey caramel syrup is added for flavor.
- Whipped cream: A layer of airy whipped cream tops off the drink.
When these ingredients are combined, the result is a sweet, creamy, and caffeinated iced coffee drink. But the combination of espresso, milk, sweet syrups, and whipped topping also adds up in terms of calories. So let’s take a closer look at how many calories are in each of these key ingredients.
Calories in Espresso
A standard Starbucks iced latte starts with a shot or two of espresso. A single shot of espresso contains approximately:
- 1-2 calories
- 0g fat
- 0g sugar
As you can see, espresso on its own is very low in calories and contains no fat or sugar. Even when doubled up to a double shot of espresso, the drink only contains about 3 calories. So the espresso itself contributes minimal calories to the latte.
Calories in Steamed Milk
Non-fat or low fat milk makes up the bulk of an iced latte. One cup (8 oz) of non-fat milk contains:
- 90 calories
- 0-0.5g fat
- 12g sugar
Since an iced latte is usually 12-16 oz, it contains 1.5-2 cups of steamed non-fat milk. So just the non-fat milk contributes approximately 135-180 calories to the drink. The milk also adds a good amount of sugar.
Calories in Caramel Syrup
Caramel syrup is what gives the drink its sweet, sticky caramel flavor. Starbucks uses a proprietary caramel syrup to flavor their lattes. A single pump of their caramel syrup contains:
- 20 calories
- 0g fat
- 5g sugar
A typical iced caramel latte has 3-4 pumps of syrup. So the caramel syrup adds approximately 60-80 additional calories and 15-20g of sugar to the drink.
Calories in Whipped Cream
Finally, a layer of fluffy whipped cream tops off the iced caramel latte. One tablespoon (0.5 oz) of whipped cream has around:
- 15 calories
- 1.5g fat
- 0.5g sugar
Since an iced latte usually gets 1-2 tablespoons of whipped cream, this adds 15-30 more calories and 1-2g of fat.
Total Calories in an Iced Caramel Latte
Adding up the calories from each component, a typical 16 oz Starbucks iced caramel latte made with nonfat milk and standard syrup pumps contains approximately:
- 250-280 calories
- 1-2.5g fat
- 32-42g sugar
This calorie count can vary slightly depending on the exact number of pumps of caramel syrup and amount of whipped cream added. But on average, a medium 16 oz iced caramel latte from Starbucks contains around 270 calories.
Ways to Reduce the Calories
If you want to lighten up your iced latte, there are a few easy ways to reduce the calories:
- Ask for less caramel syrup pumps. Each pump removed saves 20 calories.
- Choose sugar-free caramel syrup. This eliminates around 60-80 calories from sugar in the regular syrup.
- Request nonfat milk or sub almond milk. Almond milk saves 40-50 calories compared to nonfat dairy milk.
- Ask for light whipped cream or no whipped cream to eliminate 15-30 calories.
- Order a small size. A 12 oz “Tall” latte saves you 60 calories compared to a 16 oz “Grande”.
Making just a couple of these swaps can bring the total calories per drink down to around 190-220 calories. If you really want to maximize benefits, going with sugar-free syrup, almond milk, and no whipped cream in a small size can get the calorie count down to about 160 calories.
Nutrition Facts for Customization
To help estimate calories with different customization options, here is the nutrition data for each ingredient in a Starbucks iced caramel latte:
| Ingredient | Calories | Fat (g) | Sugar (g) |
|---|---|---|---|
| 1 shot espresso | 1-2 | 0 | 0 |
| 8 oz nonfat milk | 90 | 0-0.5 | 12 |
| 1 pump caramel syrup | 20 | 0 | 5 |
| 1 tbsp whipped cream | 15 | 1.5 | 0.5 |
Use this info to tally up calories and nutrients based on the number of pumps, milk type, and toppings you select.
Does Size Matter?
Yes, the size you choose makes a significant difference in calories. Here’s a breakdown of the calories in each Starbucks iced caramel latte size:
- Tall 12 oz: 190-220 calories
- Grande 16 oz: 250-280 calories
- Venti 24 oz: 350-380 calories
Opting for a Tall size instead of a Venti can save you 100 calories or more. So be mindful of size if watching your calorie intake.
Comparison to Other Drinks
Compared to other Starbucks beverages, an iced caramel latte lands around the middle of the pack in terms of calories:
| Drink | Calories (16 oz) |
|---|---|
| Cappuccino | 140 |
| Latte | 190 |
| Iced Caramel Latte | 270 |
| White Chocolate Mocha | 420 |
| Frappuccino | 230-350 |
| Pure Black Cold Brew | 15 |
An iced caramel latte generally has more calories than simpler drinks like brewed coffee, cold brew, and cappuccino that contain little to no sugar or milk. But it’s lower in calories than the super sweet, creamy blended drinks like Frappuccinos and mochas.
Should You Enjoy It?
While an iced caramel latte is a high calorie drink, there is no need to feel guilty if you truly enjoy it. The key is being mindful about how often you indulge in these high-calorie coffee drinks and how they fit into your overall daily calorie needs.
If weight loss is a goal, health experts recommend limiting yourself to one higher calorie coffee drink per day and balancing it out with other meals and snacks for the day. And be sure to adjust portion sizes – opt for the smallest size possible to keep calories in check.
You can also ask for modifications like sugar-free syrup and nonfat milk to lighten it up when possible. With smart customization and moderation, you can still enjoy an occasional iced caramel latte as a treat even when watching your diet!
The Bottom Line
A medium 16 oz Starbucks iced caramel latte made with nonfat milk contains approximately 270 calories. The calories come mainly from the steamed milk and added caramel syrup. Ordering a smaller size, reducing pumps of syrup, or substituting almond milk can lower the calorie count. While not a low calorie drink, you can work an iced caramel latte into your diet in moderation if it’s a special treat you look forward to.
Conclusion
When choosing your ideal coffee drink, being informed about calorie content is helpful for balancing your diet and reaching nutrition goals. Understand which ingredients drive calories up or down, and customize your latte accordingly. With smart choices, you can satisfy your coffee cravings and sip mindfully knowing the calorie impact.
