Starbucks latte calories come to 206 for a Grande 16 fl oz (480 g) cup and 43 per 100 g. Cup size moves the total more than anything else: a Tall is 155 and a Venti 258. Switching the Grande to nonfat milk drops it to 144 while the protein stays at 13.8 g.
206kcal
1 grande latte · 480 g, espresso with steamed milk
26%protein
13.5 gProtein
21 gCarbs
7.7 gFat
How to burn off 206 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Espresso with steamed milk · per 480 g
Calories
206 kcal
Protein
13.5 g
Carbohydrate
21 g
Fat
7.7 g
Saturated fat
4.5 g
Cholesterol
34 mg
Sodium
168 mg
Potassium
730 mg
Iron
0.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Starbucks latte: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Grande 16 fl oz (480 g)
206
13.5 g
20.9 g
7.7 g
168 mg
10%
Tall 12 fl oz (360 g)
155
10.1 g
15.7 g
5.8 g
126 mg
8%
Venti 20 fl oz (600 g)
258
16.9 g
26.1 g
9.7 g
210 mg
13%
Nonfat grande (480 g)
144
13.8 g
21 g
0.5 g
173 mg
7%
3 × Grande 16 fl oz (480 g)
619
40.5 g
504 mg
5 × Grande 16 fl oz (480 g)
1,032
67.4 g
840 mg
Cup size decides the total, not the espresso
A latte is mostly steamed milk, so the calories scale almost exactly with the cup. A Tall 12 fl oz (360 g) lands at 155 calories, about 8% of a 2,000-calorie daily value. The Grande 16 fl oz (480 g) is 206, or 10%. The Venti 20 fl oz (600 g) reaches 258, which is 13% of the day from a drink.
Protein and sugar climb with the same slope. The Tall gives 10.1 g of protein and 14.6 g of sugars, the Grande 13.5 g and 19.5 g, and the Venti 16.9 g and 24.4 g. Going up a size buys you more of everything, the good rows and the sweet ones alike.
Habits matter more than any single cup. Two Grandes in a day add up to 413 calories and 27 g of protein. Three come to 619. A Grande every workday, five in total, is 1,032 calories, 67.4 g of protein and 840 mg of sodium across the week. These figures are USDA values for a plain latte matched to Starbucks cup sizes, not the chain's own menu numbers.
Carbs lead, but fat takes a third
Of the calories in a latte, 40% come from carbs, 34% from fat and 26% from protein. Per 100 g that is 4.4 g of carbs, 1.6 g of fat and 2.8 g of protein. Nothing here is exotic. It is the profile of milk with a shot of espresso, which adds almost nothing.
Nearly every carb is sugar: 4.1 g of the 4.4 g per 100 g. With no syrup in the USDA row, that sugar comes from the milk itself, and there is 0 g of fiber to slow it down. A Grande therefore carries 19.5 g of sugars before you touch the flavor pump.
The protein is the quiet upside. The Grande's 13.5 g covers 27% of the daily value, and a Venti's 16.9 g reaches 34%. Few coffee orders give you that much. If you treat the latte as a light snack rather than just a coffee, those numbers start to look reasonable.
Nonfat milk cuts fat and keeps the protein
The nonfat Grande (480 g) comes in at 144 calories against 206 for the standard Grande. Almost all of that gap is fat: 0.5 g in the nonfat cup versus 7.7 g in the regular one. Per 100 g the regular latte also carries 0.9 g of saturated fat, which the skim version mostly removes.
What does not change is telling. Nonfat protein is 13.8 g, slightly above the regular 13.5 g, at 28% of the daily value. Sugars actually tick up to 20.2 g from 19.5 g, and carbs to 21 g from 20.9 g. Skim milk is not sweeter in any way you would taste, but it is not lower in sugar either.
If calories are the number you track, nonfat is the easiest swap on the menu. It drops the Grande from 10% to 7% of the daily calorie value without touching the protein. If you prefer the body of regular milk, stepping down from a Grande to a Tall saves a similar amount and keeps the texture.
Sodium is low, so the cup fits most days
Sodium is not the row to worry about here. A Grande has 168 mg, about 7% of the daily value, and even a Venti stays at 210 mg, or 9%. Per 100 g the latte has 35 mg of sodium, 7 mg of cholesterol and 152 mg of potassium, all modest numbers.
The real swing comes from what sits next to the cup. A Starbucks butter croissant adds 272 calories on its own, more than the Grande latte itself. Pairing the latte with something high in fiber helps balance a drink that has none, and keeps the morning from being mostly milk sugar and pastry.
A simple rule works well: count the latte as food, not as coffee. Plain Starbucks coffee is 5 calories a cup, so the milk is where every latte calorie lives. If you want to log your order quickly, BodyPal can record it from a photo of the cup.
How does Starbucks latte compare?
Here is how a Starbucks latte stacks up against plain Starbucks coffee, a Starbucks butter croissant and a Smoothie King smoothie, per 100 g and per usual serving.
Verdict: For the lightest order, plain Starbucks coffee at 5 calories a cup wins easily, while the latte at 43 per 100 g is the pick if you want real protein in your drink. The butter croissant packs 406 per 100 g and the 369-calorie Smoothie King smoothie brings only 0.9 g of protein per 100 g, so both cost more and fill you less per calorie than a latte.
Starbucks latte FAQs
How many calories are in a Starbucks latte?
A grande (16 fl oz, 480 g) latte is 206 calories. A tall is 155 calories and a venti is 258.
Is a Starbucks latte good for weight loss?
A grande is 206 calories and carries 19.5 g of sugar from the milk. Ordering it with nonfat milk brings the same size down to 144 calories.
Starbucks latte or plain Starbucks coffee: which is lighter?
Plain brewed coffee is 2 calories per 100 g, so a 480 g cup is about 10 calories. The latte is 206 calories for the same cup because of the milk.
How much protein is in a Starbucks latte?
A grande has about 13.5 g of protein, 20.9 g of carbs and 7.7 g of fat. Per 100 g the latte has 2.8 g of protein.
How many calories are in a Venti latte?
A Venti 20 fl oz (600 g) latte has 258 calories, about 13% of the daily value. It also delivers 16.9 g of protein and 24.4 g of sugars, all from the milk in a plain latte.
How many calories are in a Tall latte?
A Tall 12 fl oz (360 g) latte has 155 calories, roughly 8% of the daily value. You get 10.1 g of protein, 15.7 g of carbs and 5.8 g of fat, the lightest of the standard sizes.
How much sugar is in a Grande latte?
A Grande latte has 19.5 g of sugars with no syrup added. The sugar comes from the steamed milk, and there is 0 g of fiber. A nonfat Grande has slightly more, at 20.2 g.
How many calories does a nonfat latte save?
A nonfat Grande has 144 calories versus 206 for the regular Grande. The savings come from fat, which falls from 7.7 g to 0.5 g, while protein holds at 13.8 g.
How much sodium is in a Starbucks latte?
A Grande latte has 168 mg of sodium, about 7% of the daily value. A Tall has 126 mg and a Venti 210 mg, so sodium stays low at every size.
