Whether as a rare treat or a daily morning ritual, coffee is an integral part of urban life. In Britain alone, an estimated 98 million cups of coffee are consumed every day.
Beyond the taste, studies show that regular coffee drinkers may also enjoy health benefits, such as a lower risk of heart disease and dementia. But not all coffees are equally good for the body.
Lattes, the most common order in high street cafes, made with frothed milk and espresso, can easily become “calorie bombs.” Some contain lots of added sugar and artificial sweeteners, others high amounts of unhealthy fats.
Dietitian Nichola Ludlam-Raine warns that some coffees are so sweet that they are more like a dessert. According to her, the size of the drink is as important as the composition: often large amounts of milk are consumed and very little coffee. Her advice is to always choose a medium size and without syrups or added sugar.
After analyzing lattes at over 20 popular coffee chains, here are the healthiest choices, according to experts:
The best choices
Latte with semi-skimmed milk
Caffè Nero – Regular Latte
With about 123 calories, 11.4 g of natural sugar from milk, and 9.1 g of protein, this is among the most balanced options.
Whole milk latte
Costa Coffee – Latte (small size)
With 149 calories and only 10.1 g of sugar, it offers a good ratio of fat to protein. Studies suggest that whole milk may be linked to better feelings of satiety and a lower risk of some metabolic diseases.
Latte with skim milk
Starbucks – Tall Latte
Only 100 calories and 9.6 g of protein. Removing the fat increases the protein percentage, making this a light but nutritious choice.
Oat milk latte
Leon – Oat Milk Latte
With 150 calories and 10g of sugar, even though oat milk is processed and low in protein, this version ranks higher than many other alternatives.
matcha latte
Starbucks – Matcha Green Tea Latte (skim milk) or
Pret A Manger – Iced Matcha Latte (coconut milk)
Matcha is linked to antioxidant benefits and improved focus, but commercial versions often have a lot of sugar. These two options are among the most controlled, relatively low in calories and sugar.
Functional latte
Black Sheep Coffee – Lion's Mane Latte
With 131 calories and nearly 10g of protein, it contains lion's mane mushroom, which has been linked to mental focus, although the amount in the coffee has a modest effect.
Options to avoid
Starbucks Protein Drink with Coffee
Although it has over 20 g of protein, it contains sweeteners, stabilizers, and ultra-processed ingredients that dilute its nutritional value.
Caffè Nero Strawberry & Vanilla Iced Matcha Latte
With 21.7 g of sugar, the high amount of sugar negates any benefits of matcha.
Black Sheep Coffee – Iced Turmeric Matcha Latte
With around 39g of sugar, this drink exceeds the NHS's recommended daily allowance for sugar, despite "healthy" ingredients like turmeric and matcha.
Bottom line: Coffee can be part of a healthy diet, but choice matters. Lattes with no added sugar, in reasonable portions and simple ingredients, are the best option. When a drink seems “too healthy to be true,” it’s usually worth checking the nutrition label before ordering. /GazetaExpress/
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