How healthy is latte?
Is latte healthy? Yes, unsweetened. Latte scores 62/100 on the HowHealthyIs Score: 100 g provides 43 kcal, 99 mg calcium and 23 mg magnesium. A latte is mostly steamed milk with a shot or two of espresso, so nutritionally it behaves like a glass of milk: protein, calcium and potassium, with lactose rather than added sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Latte ranks higher than 62% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium18%
- Magnesium13%
- Protein13%
- Vitamin A12%
- Potassium7%
- Vitamin C1%
- Iron1%
- Vitamin E0%
- Fiber0%
Counts against
- Saturated fat12%
- Added sugars0%
- Sodium4%
Raw NRF9.3: 63 minus 16 = 47. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in latte?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 43 kcal | 146 kcal | |
| Protein | 2.7 g | 9.3 g | 19% |
| Carbohydrates | 4.3 g | 14 g | 5% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 4.2 g | 14 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.7 g | 5.6 g | 7% |
| Saturated fat | 1.1 g | 3.6 g | 18% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 45 µg | 154 µg | 17% |
| Vitamin C | 0.2 mg | 0.7 mg | 1% |
| Vitamin D | 1 µg | 3.4 µg | 17% |
| Vitamin E | <0.1 mg | 0.1 mg | 1% |
| Vitamin K | 0.2 µg | 0.6 µg | 1% |
| Vitamin B12 | 0.4 µg | 1.5 µg | 62% |
| Folate | 4.3 µg | 15 µg | 4% |
| Minerals | |||
| Calcium | 99 mg | 337 mg | 26% |
| Iron | <0.1 mg | 0.1 mg | 1% |
| Potassium | 136 mg | 461 mg | 10% |
| Magnesium | 23 mg | 79 mg | 19% |
| Zinc | 0.4 mg | 1.4 mg | 12% |
| Sodium | 41 mg | 140 mg | 6% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard latte?
We estimate latte from this standard recipe (one serving, about 340 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with 2% milk, the usual default at large US coffee chains; whole milk adds a little more fat and calories.
| Ingredient | Amount |
|---|---|
| Double shot of espresso | 60 g |
| Steamed 2% milk | 280 g |
Why is latte good for you?
- 1.5 µg vitamin B12 in 1 cup (12 oz), 62% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 337 mg calcium in 1 cup (12 oz), 26% of the daily value. Calcium is needed for the maintenance of normal bones.
- 79 mg magnesium in 1 cup (12 oz), 19% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- A milky coffee that doubles as a small snack
- Choosing unsweetened as the everyday version
What should you watch out for?
- Flavored lattes often add two or more pumps of syrup.
- Large sizes add up if you have several a day.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.