How many calories in a Starbucks latte with nonfat milk?

Quick Answer

A Starbucks latte made with nonfat milk contains about 100-150 calories for a small (12 oz), 130-190 calories for a medium (16 oz), and 160-240 calories for a large (20 oz), depending on the specific ingredients and quantities used. A plain nonfat latte without any syrups or toppings contains on the lower end of these ranges. Adding syrups, whipped cream, or other toppings will increase the calorie count.

Detailed Answer

The number of calories in a Starbucks latte can vary considerably depending on the size, type of milk, and customizations added. Here is a breakdown of the typical calorie ranges for a plain nonfat latte from Starbucks:

Small (12 oz)

  • Whole Milk: 140-180 calories
  • 2% Milk: 120-160 calories
  • Nonfat Milk: 100-140 calories
  • Soy Milk: 100-140 calories
  • Almond Milk: 90-130 calories
  • Coconut Milk: 110-150 calories

Medium (16 oz)

  • Whole Milk: 180-260 calories
  • 2% Milk: 150-220 calories
  • Nonfat Milk: 130-190 calories
  • Soy Milk: 130-190 calories
  • Almond Milk: 120-180 calories
  • Coconut Milk: 140-210 calories

Large (20 oz)

  • Whole Milk: 230-330 calories
  • 2% Milk: 190-280 calories
  • Nonfat Milk: 160-240 calories
  • Soy Milk: 160-240 calories
  • Almond Milk: 150-230 calories
  • Coconut Milk: 180-270 calories

As you can see, a nonfat latte generally contains the fewest calories, while a whole milk latte contains the most. However, the differences between nonfat, 2%, soy, almond, and coconut milk are quite small.

Factors Affecting Calorie Count

There are several factors that account for the range of calories within each size and milk type:

  • Espresso shots – Lattes are made with espresso shots, which contain about 5 calories per shot. A tall latte has 1 shot, medium has 2 shots, and large has 2-3 shots.
  • Milk quantity – The amount of milk steamed and added to the latte can vary slightly depending on who makes it.
  • Milk fat content – Nonfat milk has less fat and fewer calories than 2% or whole milk.
  • Added syrups – Syrups like vanilla, caramel, and mocha add 50-150 calories per pump.
  • Whipped cream – Whipped cream adds around 50 calories per 2 tablespoons.
  • Other toppings – Inclusions like chocolate shavings can add calories too.

So the standard recipe for a plain Starbucks latte made with nonfat milk is on the lower end of the calorie range, while versions with multiple syrups, whipped cream, and toppings will be on the higher end.

Calories in Popular Customizations

To give a better idea of the calorie impact of customizations, here are estimates for some popular Starbucks latte orders in a 16 oz (medium) size:

Drink Calories
Nonfat latte 130-190
Nonfat vanilla latte (with 1 pump syrup) 180-240
Nonfat caramel latte (with 1 pump syrup) 180-240
Nonfat mocha latte (with 1 pump syrup) 180-250
Nonfat white chocolate mocha latte (with 1 pump syrup) 190-260
Nonfat peppermint mocha latte 200-270
Nonfat caramel latte with whipped cream 230-300

As you can see, adding just one pump of flavored syrup increases the calories by 50-100. Whipped cream adds around 50 calories, while more elaborate flavors like white chocolate or peppermint mocha pack even more calories.

Low Calorie Tips for Starbucks Lattes

If you want to enjoy a latte from Starbucks but still watch your calorie intake, here are some tips:

  • Always opt for nonfat milk – It makes a big difference compared to 2% or whole milk.
  • Skip the whipped cream – This eliminates 50+ calories right off the bat.
  • Ask for less pumps of syrup – Most drinks come sweetened with the standard, but you can ask for half pumps.
  • Order a tall size – The small 12 oz has the fewest calories.
  • Ask for an extra shot – More espresso flavor means you need less syrup.
  • Try sugar-free syrups – They have 0 calories compared to regular syrups.
  • Avoid heavy cream-based sauces – Like the mocha and white chocolate.
  • Get it iced – Iced lattes have less milk than hot.

Following some of these tweaks can save you anywhere from 50-150 calories, while still letting you enjoy your coffeehouse latte. Small changes like nonfat milk and less syrup or whipped cream make a big impact.

Keep in mind that Starbucks also offers skim and 1% milk options regionally. Skim has slightly fewer calories than nonfat milk, while 1% has slightly more. Both skim and 1% would fall within the lower end of the calorie ranges for each latte size.

Nutrition Facts for Starbucks Lattes

Here are the official nutrition facts for Starbucks beverages according to the information on their website:

Tall (12 oz) Latte Nutrition Facts

Milk Type Calories Fat (g) Carbs (g) Protein (g)
Nonfat 110 0 9 10
2% reduced fat 120 2.5 9 10
Whole 150 5 9 10
Soy 110 4.5 9 7
Almond 100 2.5 7 2
Coconut 120 5 7 1

Grande (16 oz) Latte Nutrition Facts

Milk Type Calories Fat (g) Carbs (g) Protein (g)
Nonfat 150 0 12 13
2% reduced fat 190 4 12 13
Whole 250 9 12 13
Soy 150 7 12 10
Almond 140 4.5 9 3
Coconut 170 9 9 2

Venti (20 oz) Latte Nutrition Information

Milk Type Calories Fat (g) Carbs (g) Protein (g)
Nonfat 190 0 15 17
2% reduced fat 250 6 15 17
Whole 330 12 15 17
Soy 190 9 15 13
Almond 180 6 12 4
Coconut 220 12 12 3

As the tables show, nonfat milk contains 0g fat compared to 2-12g in the other milks. It also has 25-100 fewer calories than whole milk in any latte size. So nonfat milk is the best choice for limiting calories and fat.

Comparing Starbucks Latte Calories to Other Coffee Drinks

How do lattes compare calorie-wise to other Starbucks coffee drinks? Here is an overview:

  • Cappuccino – A tall cappuccino with nonfat milk has about 90 calories. Cappuccinos use less steamed milk than lattes.
  • Flat white – Similar to a latte, has about 130-200 calories depending on size.
  • Americano – With just espresso and hot water, has just 5-15 calories.
  • Drip coffee – Black coffee has 5 calories per 8 oz cup.
  • Plain black iced coffee – Around 5 calories for 16 oz.
  • Cold brew – 10 calories per 8 oz cup, so 20 calories for 16 oz.

While lattes, cappuccinos, and flat whites are made with steamed milk and espresso, drip coffee, iced coffee, and cold brew have minimal calories when taken black. Adding milk, cream, or sugar will increase the calories.

Low-Calorie Latte Hacks

Don’t want to give up your latte but looking for ways to reduce the calories? Here are some simple hacks and alternatives to make your latte lower calorie:

Skinny Latte

Order your latte with nonfat milk and sugar-free syrup instead of regular simple syrup or flavored syrups. Ask for it with light or no whipped cream as well.

Half-Caff Latte

Get a single shot of espresso instead of double to cut the calories. The latte will have less espresso flavor, but you can make up for it by adding spices like cinnamon.

Light Latte

Order your latte with an extra shot of espresso and ask for half the usual amount of steamed milk. The stronger espresso will still give you plenty of flavor.

Mini Latte

You can also order a short 8 oz latte. It will have slightly less milk than the tall 12 oz version. Or order a tall latte and ask for light milk.

Dry Latte

Ask for the steamed milk and espresso shots to be poured separately instead of combined. This allows you to control how much milk you add.

Lower-Calorie Milk Options

Instead of nonfat milk, try one of these lower-calorie dairy-free milks in your latte:

  • Oat milk – about 120 calories per 8 oz
  • Almond milk – about 60 calories per 8 oz
  • Coconut milk – about 80 calories per 8 oz


When customized with nonfat milk and light toppings, a Starbucks latte can be a relatively low calorie option for an indulgent coffee drink. Stick to the smallest size you can, avoid heavy cream-based sauces, and limit added toppings to keep the calorie count in check. With some simple tweaks and smart choices, you can still enjoy your daily latte without going overboard on calories.

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