A healthier latte at home is simply espresso or strong coffee with steamed milk, sweetened lightly or not at all, and flavored with spices such as cinnamon instead of syrup. Made with 200 ml of semi-skimmed milk, it has about 105 calories, nearly 7 g of protein, and no added sugar. That compares with large café lattes and flavored coffees, which can contain far more calories and several teaspoons of added sugar. Below is a basic method that works with or without an espresso machine, plus five flavor ideas, like the cinnamon cappuccino in our photo.
- Serves: 1
- Prep time: 2 minutes
- Cook time: 3 minutes
- Total time: about 5 minutes
Ingredients
- 1 double shot of espresso (about 60 ml), or 120 ml of strong brewed coffee
- 200 ml (about ¾ cup) semi-skimmed (2%) milk, or unsweetened soy or oat milk
- A pinch of ground cinnamon or cocoa powder, to finish
- 1 teaspoon honey or maple syrup, optional
Method
- Make the coffee. Brew a double espresso, or make strong coffee with a stovetop moka pot, AeroPress or cafetière (French press) using about twice your usual amount of ground coffee.
- Heat the milk. Warm the milk in a small pan over medium heat, or in a microwave-safe jug for 60 to 90 seconds, until steaming but not boiling, about 60 to 65°C (140 to 150°F). Boiling milk can taste scorched.
- Froth the milk. Use a handheld milk frother, a steam wand, or shake the hot milk in a clean, tightly sealed jar for 30 seconds. You can also whisk it vigorously in the pan.
- Combine. Pour the coffee into a mug, then pour in the hot milk, holding back the foam with a spoon, and spoon the foam on top.
- Finish. Dust with cinnamon or cocoa. Sweeten lightly only if you need to.
Latte, cappuccino or flat white?
- Latte: espresso with plenty of steamed milk and a thin layer of foam.
- Cappuccino: equal parts espresso, steamed milk and foam, so it’s smaller and stronger.
- Flat white: a double espresso with a smaller amount of velvety steamed milk.
A cappuccino or flat white uses less milk, so it’s lower in calories than a large latte.
Five healthier flavor ideas
- Cinnamon: a pinch of cinnamon in the milk as it heats, and more on top.
- Mocha: whisk 1 teaspoon of unsweetened cocoa powder into the hot milk.
- Spiced chai latte: heat the milk with a pinch each of cinnamon, ginger, cardamom and nutmeg.
- Vanilla: a few drops of vanilla extract in the milk instead of vanilla syrup.
- Iced latte: pour cooled espresso over ice and top with cold milk.
Nutrition per serving (estimate)
One serving is one latte made with semi-skimmed milk and no sweetener. These figures were calculated from USDA FoodData Central values for espresso, 2% milk and ground cinnamon.
| Nutrient | Per serving |
|---|---|
| Calories | 105 kcal |
| Protein | 6.5 g |
| Carbohydrate | 11 g |
| Fiber | 0.3 g |
| Sugars | 10 g (naturally present in milk) |
| Fat | 4 g |
| Saturated fat | 2.5 g |
| Sodium | 105 mg |
The sugar in plain milk is lactose, which isn’t counted as free sugar, according to the NHS. A teaspoon of honey or syrup adds about 5 g of free sugar, and each pump of flavored syrup in a café adds a similar amount. Milk also provides calcium and protein. Unsweetened soy milk gives similar protein; most oat and almond milks are lower in protein, and some are sweetened, so check the label. Our article on whether dairy foods like yogurt are healthy covers milk’s nutrients.
Contains: milk. Use a plant milk for a dairy-free version.
Caffeine
A double espresso contains roughly 120 to 150 mg of caffeine, depending on the coffee. The FDA says 400 mg a day isn’t generally associated with harmful effects in healthy adults, and advises people who are pregnant or breastfeeding to talk to their healthcare provider about caffeine. If you have trouble sleeping, avoid coffee in the afternoon and evening, or use decaf. Our guide to foods for sleep has more tips.
Tips for a better homemade latte
- Use fresh coffee: freshly ground beans make a big difference.
- Don’t overheat the milk. Milk tastes sweeter when heated gently.
- Whole milk froths richer; semi-skimmed is lighter and still froths well.
- Barista-style plant milks froth better than standard versions.
- Swap a large café latte for a homemade small one and you’ll save money as well as calories.
Common questions
Is a latte healthy?
A plain latte with semi-skimmed milk can be part of a healthy diet, providing protein and calcium. Large sizes, whole milk, cream and syrups increase the calories and sugar.
What’s the healthiest milk for a latte?
Semi-skimmed or skimmed milk, or unsweetened soy milk, give good protein with moderate calories. Choose what you enjoy and avoid sweetened versions.
Can I make a latte without a machine?
Yes. Use strong brewed coffee and froth hot milk by shaking it in a jar or with a whisk.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
