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Starbucks Latte Calories: Full Guide For All Sizes, Milk & Flavor (2026)

A Starbucks latte may look like just espresso, steamed milk, and a little foam on top. The calories can vary a lot. You might find a latte with just 90 calories or a large one with over 500.

The difference comes down to size, the kind of milk you choose, how many syrup pumps you add, and whether you want it hot or over ice. Each choice adds up in the calorie count. So if you’re watching your intake, knowing what’s inside your drink matters.

If you’ve ever stood at the counter wondering, Wait, how many calories is this actually going to cost me? — this guide breaks it all down so you never have to guess again.

We’ll cover every size, every milk option, every popular flavor (vanilla, pumpkin spice, chai, matcha), caffeine content, sugar content, and how a latte stacks up against a cappuccino or mocha.

Use our Starbucks Calorie Calculator to enter your exact order and get a live calorie count.

1. What Is a Starbucks Latte? (Base Nutrition)

A classic Caffè Latte is built from three things: one or more espresso shots, steamed whole milk, and a light cap of milk foam. Nothing else — no syrup, no whipped cream — which is exactly why it’s the go-to base for calorie-conscious coffee drinkers.

Grande (16 fl oz) Caffè Latte, 2% milk:

Calories: 190
Total Fat: 7g
Sugar: 15g (naturally occurring milk sugar — lactose)
Protein: 10g
Caffeine: 150mg

Everything else on this page is a variation on this base — swap the size, swap the milk, add a flavor, and the numbers move accordingly.

2. Starbucks Latte Calories by Size

Size is the single biggest lever on calorie count, since it’s really a measure of how much milk is in the cup.

Size	Volume	Calories	Caffeine
Short	8 fl oz	100	75mg
Tall	12 fl oz	150	75mg
Grande	16 fl oz	190	150mg
Venti (Hot)	20 fl oz	250	225mg
Venti (Iced)	24 fl oz	220	225mg
Trenta (Iced only)	30 fl oz	260	225mg

Why Venti Hot and Venti Iced differ: Hot Venti drinks get an extra espresso shot and more milk to fill the larger hot cup, while iced Venti uses ice to take up volume — so the iced version is actually a bit lighter.

3. Starbucks Latte Calories by Milk Type

This is where most people can shave off real calories without changing anything else about their order.

Milk Type	Calories	Sugar	Notes
Whole Milk	220	16g	Creamiest, highest fat
2% Milk (default)	190	15g	Starbucks’ standard
Nonfat (Skim) Milk	130	16g	Lowest-calorie dairy option
Oat Milk	220	17g	Naturally sweet, creamy texture
Almond Milk	110	8g	Lightest overall, nutty flavor
Soy Milk	150	12g	Good protein, mild aftertaste
Coconut Milk	140	9g	Lower calorie, slightly sweet

Almond milk lattes consistently come in as the lowest-calorie milk swap, while oat milk — despite feeling “healthy” — is actually calorie-comparable to whole milk because of its natural oil content.

4. Flavored Latte Calories (Vanilla, Pumpkin Spice, Chai, Matcha, Caramel, Cinnamon)

Flavor syrups are added in “pumps” — a Grande typically gets 3–4 pumps, and each pump adds roughly 20 calories and 5g of sugar.

Flavored Latte	Calories	Sugar	Caffeine
Vanilla Latte	250	35g	150mg
Pumpkin Spice Latte (PSL)	390	50g	150mg
Caramel Latte	260	36g	150mg
Chai Tea Latte	240	42g	95mg
Matcha Latte (Oat Milk)	290	32g	80mg
Cinnamon Dolce Latte	260	34g	150mg

Pumpkin Spice Latte is the highest-calorie standard latte on the menu — the pumpkin spice sauce alone adds significant sugar on top of the syrup pumps.
Chai Tea Latte uses a spiced tea concentrate instead of espresso, which is why its caffeine content is noticeably lower than that of a standard latte.
Matcha Latte is made with oat milk by default, which is part of why it runs higher than a plain latte, even without any added espresso shots.
Cinnamon Dolce Latte‘s higher calories and sugar come mainly from the cinnamon dolce syrup itself, which adds concentrated sugar on top of the standard 2% milk base — that’s what pushes it above a plain latte.

5. Skinny & Sugar-Free Latte Options

If you love flavor but want to cut sugar, Starbucks’ “skinny” modification swaps regular syrup for sugar-free syrup and switches the milk to nonfat.

Skinny Vanilla Latte (Grande):

Calories: 150
Sugar: 13g (vs. 35g in a regular Vanilla Latte)
Caffeine: 150mg

That’s a 100-calorie and 22g sugar reduction just from asking for “skinny” — one of the easiest calorie hacks on the entire menu. This swap works for most flavored lattes, not just vanilla.

6. Does a Latte Have Sugar? (Full Breakdown)

Yes — but the source matters:

A plain (unflavored) latte’s sugar is 100% natural lactose from milk. A Grande with 2% milk has about 15g of sugar, all from the milk itself, none added.
A flavored latte adds sugar on top of that — every pump of syrup contributes roughly 5g of sugar.
Milk choice changes the baseline sugar too: almond milk (unsweetened) drops sugar to around 8g, while oat milk — often pre-sweetened — can push it slightly higher than dairy.

So a plain Caffè Latte isn’t a “sugary drink” in the way people assume — it’s the syrups and sauces layered on top that turn a 190-calorie coffee into a 390-calorie dessert.

7. Caffeine in a Latte: How Much Is Really in There?

Caffeine in a latte comes almost entirely from the espresso shots, not the milk:

Size	Espresso Shots	Caffeine
Short/Tall	1 shot	75mg
Grande	2 shots	150mg
Venti	3 shots	225mg

For comparison, an 8 oz cup of drip coffee has roughly 95mg of caffeine — so a Grande latte (150mg) has noticeably more caffeine than a standard cup of home-brewed coffee, even though it feels “lighter” because of all the milk.

Chai and matcha lattes are the exception: they use tea concentrate instead of espresso, which is why their caffeine (95mg and 80mg, respectively, in a Grande) sits well below that of a standard latte.

8. Latte vs. Cappuccino vs. Macchiato vs. Mocha — Calorie Comparison

All four drinks start with the same espresso — what changes is the milk-to-foam ratio and any added chocolate or caramel.

Drink	Calories	Sugar	Caffeine	Notes
Caffè Latte	190	15g	150mg	Most milk, thin foam layer
Cappuccino	120	9g	150mg	Equal parts milk, foam, and espresso
Caramel Macchiato	250	34g	150mg	Vanilla syrup + caramel drizzle
Caffè Mocha	360	35g	175mg	Mocha sauce (chocolate) + whipped cream

Key takeaway: a Cappuccino has less milk than a Latte (more foam, less liquid), which is why it’s actually the lower-calorie choice between the two — even though people often assume they’re nearly identical.

9. Why Are Lattes So Full of Calories?

It’s all about the volume of milk, not the coffee. Espresso has almost zero calories. The Grande latte has about 10–12 oz of steamed milk, and that’s where the calories come from. Add some flavored syrup, and you are piling sugar calories on top of milk calories.

Here’s the reason:

Switching the type of milk you drink will affect your calorie intake more than just about anything else you can do.
Size down (Grande to Tall) cuts calories almost the same amount.
Skinny and unsweetened options are aimed at the syrup, not the milk, and still contribute a significant number of calories from the milk itself.

10. Lowest-Calorie Latte Picks at Starbucks

If you’re asking “what is the lowest calorie latte from Starbucks?” — here’s the ranked answer:

Short Caffè Latte, nonfat milk — around 70 calories
Tall Caffè Latte, almond milk — around 90 calories
Tall Skinny Vanilla Latte, nonfat milk — around 110 calories
Grande Caffè Latte, almond milk — around 110 calories
Grande Cappuccino, nonfat milk — around 80 calories (technically not a latte, but the lightest espresso + milk drink on the menu)

11. How to Customize Your Latte to Cut Calories

Size down — every step down (Venti → Grande → Tall) saves roughly 40–60 calories.
Switch to nonfat or almond milk — can cut 60–110 calories depending on your starting milk.
Ask for “skinny” on any flavored latte — sugar-free syrup + nonfat milk, typically saves 80–100 calories.
Cut syrup pumps — ask for half the standard pumps (e.g., 2 instead of 4) to cut roughly 40 calories without losing all the flavor.
Skip the whip on mocha-based lattes — whipped cream alone can add 50–80 calories.
Go iced — iced versions use ice for volume instead of extra milk, which can modestly reduce calories on Venti sizes.

12. The Complete Starbucks Latte Nutrition Guide (All Variations)

Latte Variation	Size	Calories	Sugar	Caffeine
Caffè Latte, 2% milk	Grande	190	15g	150mg
Caffè Latte, nonfat milk	Grande	130	16g	150mg
Caffè Latte, almond milk	Grande	110	8g	150mg
Caffè Latte, oat milk	Grande	220	17g	150mg
Caffè Latte, no sugar added	Grande	130	16g	150mg
Vanilla Latte	Grande	250	35g	150mg
Skinny Vanilla Latte	Grande	150	13g	150mg
Pumpkin Spice Latte	Grande	390	50g	150mg
Caramel Latte	Grande	260	36g	150mg
Chai Tea Latte	Grande	240	42g	95mg
Matcha Latte (oat milk)	Grande	290	32g	80mg
Cinnamon Dolce Latte	Grande	260	34g	150mg
Iced Caffè Latte, 2% milk	Grande	190	16g	150mg
Iced Caffè Latte, almond milk	Grande	100	8g	150mg

13. FAQs

What is the lowest calorie latte from Starbucks?

A Short or Tall Caffè Latte made with nonfat or almond milk, no syrup — typically between 70–110 calories.

Why is a latte so high in calories?

Because of the milk volume, not the espresso — a Grande latte contains 10–12 oz of steamed milk, which is where nearly all the calories come from.

Is Starbucks latte good for health?

Plain latte is a decent source of protein and calcium from milk, with moderate natural sugar and no added sugar. Flavored lattes (especially Pumpkin Spice and Caramel) are high in sugar and calories, so “healthy” depends on which one you order.

Do lattes have sugar?

Yes — plain lattes contain natural milk sugar (lactose), while flavored lattes add sugar on top through syrups and sauces.

How much caffeine is in a latte?

A Grande (16 oz) has about 150mg of caffeine from two espresso shots — more than a standard 8 oz cup of drip coffee.

How many calories are in a Grande latte from Starbucks?

190 calories with 2% milk, the default option.

Starbucks Latte Calories