Calories in Lattes: Nutrition Facts & Serving Sizes
Per 1 medium (16oz/473ml)
Per 100g
Source: Web research, March 2026.
A medium 16oz latte (473g) contains 265 calories with 11.8g of protein, 21.3g of carbs, and 13.2g of fat. Per 100g, a latte provides 56 calories, 2.5g of protein, 4.5g of carbs, and 2.8g of fat. A latte is made with a shot or two of espresso and steamed whole milk, which gives it its higher protein and fat content compared to black coffee. The calcium content is notable at 87mg per 100g, delivering about 413mg of calcium in a 16oz serving (roughly 40% of the daily value). A latte also provides 11mg of cholesterol and 1.7g of saturated fat per 100g from whole milk. Vitamin B12 at 0.3mcg per 100g and vitamin D at 1mcg per 100g come from the milk. For calorie-conscious individuals, a latte at 265 calories for a medium is much higher than black coffee. Switching to skim milk cuts fat and reduces calories significantly. Adding flavored syrups or sugar can push a medium latte to 300 to 400 calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 medium (16oz/473ml) | 264.9 | 11.8g | 21.3g | 13.2g | 0g |
| 100g | 56 | 2.5g | 4.5g | 2.8g | 0g |
Track Latte in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 56 | 3% |
| Protein | 2.5g | 5% |
| Total Fat | 2.8g | 4% |
| Saturated Fat | 1.7g | 9% |
| Total Carbohydrates | 4.5g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 4.3g | 9% |
| Sodium | 40mg | 2% |
| Cholesterol | 11mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.7g | 1% |
| Cholesterol | 11mg | 4% |
| Calcium | 87mg | 7% |
| Potassium | 120mg | 3% |
| Vitamin A | 22mcg | 2% |
| Vitamin D | 1mcg | 5% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 8mg | 2% |
| Phosphorus | 68mg | 5% |
| Zinc | 0.3mg | 3% |
| Selenium | 1.5mcg | 3% |
| Folate | 4mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lattes
A latte provides protein and calcium from milk along with caffeine from espresso. The 11.8g of protein in a medium latte is meaningful, covering a solid portion of a post-workout protein target. The calcium content at about 413mg per 16oz serving covers about 40% of the daily calcium requirement, supporting bone density.
Caffeine from the espresso shots (typically 60 to 120mg per medium latte) is one of the most well-researched performance supplements. It increases alertness, reduces perceived effort during exercise, and can improve both strength and endurance performance when consumed before training. For pre-workout use, a plain latte without added sugar provides caffeine alongside protein and calories.
Vitamin D from milk at 1mcg per 100g contributes to daily vitamin D intake, which supports testosterone production, bone health, and immune function. Most people are deficient in vitamin D, so dairy-based drinks like lattes can help address this.
Vitamin B12 at 0.3mcg per 100g supports energy metabolism and nerve function. A medium latte provides about 0.7mcg, contributing to the 2.4mcg daily requirement.
The main risk with lattes is calorie accumulation. Flavored syrups, extra shots, and whipped cream can turn a 265-calorie drink into a 500-calorie one quickly. Plain lattes without added sugar are the better choice for staying within a calorie budget.
Dietary Considerations
A standard latte made with whole milk contains dairy and is not suitable for lactose-intolerant individuals or vegans without substitution. Oat milk, almond milk, and soy milk alternatives are widely available and each changes the nutritional profile. A latte is not keto-friendly due to carbs from milk sugar (lactose), though low-carb options exist with heavy cream. For weight loss, a plain latte adds 265 calories to your daily total. Choosing a smaller size (12oz/355g) or switching to skim milk reduces calories to around 150. Lattes are gluten-free.
Daily Intake (100g)
100g of latte provides 3% of a 2,000-calorie diet.
Track Your Intake
See how latte fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in a latte?
A medium 16oz latte made with whole milk has about 265 calories. A small 12oz latte has roughly 180 calories. Black coffee has nearly zero calories. Adding flavored syrups increases calorie count by 20 to 50 calories per pump.
Is a latte good for weight loss?
A plain latte can fit into a weight loss diet, but the 265 calories in a medium size add up fast. Switching to skim milk reduces calories to around 150 for a medium. Avoid flavored syrups and whipped cream to minimize calorie additions. Black coffee is the lowest-calorie option.
How much protein in a latte?
A medium 16oz latte (473g) provides 11.8g of protein from the milk. Per 100g, lattes contain 2.5g of protein. The protein content comes entirely from the milk, not the espresso. Switching to a protein-added milk or adding a scoop of protein powder increases this.
How much caffeine is in a latte?
A latte with one espresso shot has approximately 60-70mg of caffeine. A double-shot latte has about 120-140mg. Caffeine is one of the most effective legal performance enhancers, improving focus, endurance, and strength when consumed before training.
Is a latte keto-friendly?
A standard latte is not keto-friendly. A medium latte has 21.3g of carbs from milk sugar. For a keto-friendly version, use heavy cream instead of milk and limit to a single shot of espresso. A bulletproof coffee with butter and MCT oil is a popular keto coffee alternative.
How many carbs in a latte?
A medium 16oz latte has 21.3g of carbs, mostly from milk sugar (lactose). Per 100g, a latte contains 4.5g of carbs. Using unsweetened almond milk (1g carbs per 100g) instead of whole milk reduces carbs significantly.
Track Lattes in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.