Latte: Calories, Nutrition & Healthier Swaps
46 kcal per 100 ml · Nutri-Score B
sugar: medium saturated fat: medium salt: low fiber: low
A latte is espresso with lots of steamed milk: some protein and calcium from the milk, and calories that climb with syrup.
Latte nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: cup, 300 ml |
|---|---|---|
| Calories | 46 kcal | 138 kcal |
| Protein | 2.5 g | 7.5 g |
| Fat | 2.1 g | 6.3 g |
| incl. saturated | 1.3 g | 3.9 g |
| Carbohydrates | 4.2 g | 13 g |
| incl. sugars | 4.2 g | 13 g |
| Fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.3 g |
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Latte: nutrition highlights
Nutritionally it's mainly a source of energy: 46 kcal per 100 g, 138 kcal per serving.
On the open Nutri-Score algorithm, latte gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- One serving (cup, 300 ml) has 13 g of sugar — 50% of the 25 g of free sugars the WHO suggests as an ideal daily limit.
How much movement is one serving?
One serving (cup, 300 ml) is 138 kcal — roughly 45 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Latte
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Celery juice — 250 ml, 35 kcal: −3.9 g saturated fat, −9.4 g sugar.
- Coconut water — 330 ml, 63 kcal: −3.2 g saturated fat, +3.6 g fibre.
- Protein shake — 350 ml, 182 kcal: −2.5 g saturated fat, −7 g sugar.
- Ready-to-drink protein shake — 250 ml, 150 kcal: −2.4 g saturated fat, +10 g protein.