From Costa to Starbucks, here are the healthiest high street lattes (and the sugar-bombs you should avoid)

It may be a special treat, or a daily morning ritual. 

But as a collective, it’s clear that we Britons are obsessed with coffee – collectively sipping an estimated 98 million cups of coffee a day. 

And it’s not just tasty; research shows that regular coffee drinkers also enjoy a range of health benefits, including a lower risk of heart disease and dementia. 

But while we’re pretty savvy about the impact our coffee order has on our purse (especially now the Pret subscription has ended), what about the impact it has on our health?

Unsurprisingly, it turns out, not all types of coffees are created equal.

Lattes in particular – the most popular coffee shop order in the UK, made from frothed milk and a single or double shot of espresso – can actually be quite harmful for health, warn experts. 

Some are packed with added sugar and sweeteners, while others contain high levels of unhealthy fats – and can, if you’re not careful, be a hidden calorie bomb. 

‘Some coffees are so sugary, they’re almost like a dessert,’ says registered dietician Nichola Ludlam-Raine.

‘It’s fine if you’re having one once in a blue moon, but the more you order them, the warier you should be.

‘Likewise, the size you get is important, as otherwise you may be drinking a lot of milk and not much actual coffee. I would always advise people to stick to a medium-sized drink.’  

So what does make for a healthier latte option? 

We analysed the lattes on offer at more than 20 of the most popular high street chains, comparing the calories in each drink, as well as the sugar and protein content. 

Below are our six choices for the healthiest lattes on the high street, categorised by different milk, as well as type of caffeine used – yes, we’ve done matcha too.

Read on for our expert-backed recommendations – and the secret ‘health halo’ lattes that you might think are healthy, but are actually anything but…

Best semi-skimmed latte

Caffè Nero – Regular Latte (Semi-Skimmed Milk)

Calories: 123 kcal

Sugar: 11.4 g

Protein: 9.1 g

There may not be that much in it, but Caffe Nero’s semi-skimmed latte is one of the healthiest on the market, say experts. 

The coffee has just 123kcal per serving and 9.1g of protein.

The 11.4g of sugar is naturally occurring in the milk, explains Ms Ludlam-Raine. 

‘If you order the coffee without any syrups – and don’t add sugar yourself – all of this will be from the milk itself,’ she said. 

‘The lactose – or natural sugars – in milk are released pretty slowly, so will keep you full for longer than any artificial sugar will. 

‘Milk also comes with protein, calcium and iodine, which are crucial macronutrients and vitamins for our health.’ 

Best whole milk latte

Costa Coffee – Latte (Whole Milk, Small / Primo Size)

Calories: 149 kcal

Sugar: 10.1 g

Protein: 7.5 g

For those who prefer a full-fat latte, head to Costa Coffee. 

The coffee has 149 calories, 10.1g of sugar and 7.5g of protein – making it one of the lowest calorie options on the high-street. 

Lattes made with whole milk will naturally contain more calories, as the milk contains more fat. 

However, research shows whole milk could come with its own health benefits. 

Studies show the beverage can reduce the risk of type 2 diabetes as well as heart disease and stroke – despite containing saturated fat. 

Likewise, contrary to the belief that lower fat milk options are better for weight loss, some research has linked whole milk intake to lower BMI, reduced obesity prevalence and improved satiety. 

Experts believe this may be due to the fact that components of whole milk like milk polar lipids, calcium, and bioactive peptides can actually reduce inflammation and improve cholesterol profiles.

This is nutritionist Thalia Pellegrini’s go-to order. 

‘When I order coffee, I’m looking for a good amount of protein and low amount of sugar – and a whole-fat latte has the best proportion,’ she explained.   

Best skimmed latte 

Starbucks UK – Latte (Skimmed Milk, Tall)

Calories: 100 kcal 

Sugar: 12.3 g

Protein: 9.6 g

Another common misconception, says Ms Ludlam-Raine, is that skimmed lattes contain less nutritional value. 

In fact, she adds, in the case of protein, the opposite is true. 

‘If you want more protein in your latte, go for skimmed milk,’ said Ms Ludlam-Raine. 

‘When milk is skimmed, the extra fat is literally skimmed off the top. What you’re left with is the whey protein.’ 

Starbucks’ skimmed latte contains just 100 calories, but has a whopping 9.6g of protein – one of the best on the market. 

Best oat milk latte 

Leon – Oat Milk Latte (Regular)

Calories: 150 kcal 

Sugar: 10.0 g

Protein: 3.2 g  

For Generation Z, it is a dietary fad as ubiquitous as avocado on sourdough.

Oat milk, many claim, is better on our digestive systems, contains fewer calories and even comes with heart-healthy benefits.

But the trendy beverage may not be a healthier alternative to cows’ milk because it is highly processed and made up mainly of water, experts have warned.

For oat milk to lower cholesterol, you would have to drink three glasses of it a day, according to Professor Sarah Berry, an expert in cardiovascular nutrition at King’s College London. That is around 750ml, far more than most consume.

Likewise, the so-called barista editions of many supermarket oat milks – which better mimic the frothing of heated cow’s milk – are highly processed, with added oils, thickeners and gums to improve texture.

Says Ms Pellegrini: ‘Personally, I think oat milk is basically just a starched juice.

‘It’s super low in protein and but 10g of sugar – which will spike your blood sugar more than a drink with higher protein levels.’ 

But Ms Ludlam-Raine regularly drinks oat milk lattes because she enjoys them more. 

‘When making it at home, just make sure it’s fortified with calcium and iodine,’ she says. ‘But milk choice should be totally down to the person.’

For those who do prefer oat to cow, Leon’s oat milk latte comes up trumps in our rankings – with just 150kcal and 10g of sugar. 

Best matcha latte 

Starbucks UK – Matcha Green Tea Latte (Skimmed Milk)  

Calories: 105 kcal

Sugar: 13 g

Protein: 10 g  

Pret A Manger – Iced Matcha Latte (Coconut Milk)

Calories: 64 kcal

Sugar: 8.4 g

Protein: 1 g

It’s become increasingly popular in the UK in recent years. 

But matcha – a finely ground powder made from green tea leaves – has been drunk for centuries in East Asia, where it was celebrated as a meditation aid and energy booster. 

Today, many prefer to drink the tea in latte form, with the powder whisked into hot milk.

Like coffee, matcha comes with health benefits past its caffeine content. 

Studies have linked the drink to lowering blood pressure and inflammation, and improving alertness and concentration. 

Antioxidants in the powder have also been linked to reduction in risk of chronic conditions, cancer and age-related diseases. 

The trouble with matcha lattes bought on the high street, however, can be their high sugar content, warn experts.

‘There are lots of health benefits associated with green tea and matcha in particular,’ says Ms Pellegrini. 

‘But there’s often not very much actual matcha powder in a matcha latte, and a lot of sugar, to cut the bitterness.’

For this reason, Starbucks’ Green Tea Latte came top in our research. 

The company’s UK stores no longer add sweetener or sugar to their matcha powder, meaning its sugar content – though still relatively high in comparison to other drinks – is one of the lowest on the market. 

Pret A Manger’s Iced Matcha Latte – which uses coconut milk – contains even less sugar: just 8.4g. It also has very few calories – only 64kcal – so could be a good choice for anyone watching their intake, say experts. 

Just be aware that its protein content – just 1g – is very low, meaning it likely won’t fill you up for long, says Ms Pellegrini. 

Best functional latte 

Black Sheep Coffee – Lion’s Mane Latte (Semi-skimmed Milk)

Calories: 131 kcal

Sugar: 13.2g

Protein: 9.8g

They’re an even newer addition to the high street menu. 

But so-called functional lattes are riding the matcha wave – claiming to contain health benefits beyond caffeine, for anything from skin to gut health. 

Black Sheep Coffee sells several. The Collagen Latte is aimed for skin and hair health – containing a mushroom blend and marine collagen – whilst the Prebiotic Latte is formulated to help digestive health, with seven prebiotic fibres in each cup. 

Their Lion’s Mane Latte, meanwhile, made with lion’s mane mushroom essence, is said to help with focus and mental clarity. 

Says dietician Ms Ludlam-Raine: ‘It’s wellness made fun.

‘Of course there is research to support the use of lion’s mane, but in the quantity that’s added into an everyday coffee, it’s unlikely to do much harm.’

And these are the least healthy options…  

Starbucks Protein Drink With Coffee Caffe Latte 

Calories: 168kcal

Sugar: 13g

Protein: 20.5g 

It may seem like a healthier option to your morning coffee – packed with nearly 20.5g of protein. 

But Starbucks’s bottled Protein Drink with Coffee Caffe Latte is actually a health halo product, say experts – meaning it’s falsely marketed as good for you, but contains damaging or un-nutritious ingredients. 

‘If you look at the ingredients list on this drink, it’s not just coffee, milk and protein,’ says Ms Pellegrini. 

‘It’s got stabilisers that are bad for the gut, as well as sweetener, and a ton of other ingredients.

‘My guidance is always to drink your coffee as plainly as you can – adding lots of sugar additives and UPFs defeats the purpose.’

Says dietician Nichola Ludlam-Raine: ‘If you’re getting most of your nutrition from coffee, you’re probably drinking too much. It should really just be an enjoyable drink.’

Caffe Nero Strawberry & Vanilla Iced Matcha Latte (Semi-skimmed Milk)

Calories: 143kcal

Sugar: 21.7g

Protein: 6.1g 

Caffe Nero’s Strawberry & Vanilla Iced Matcha Latte may seem like a healthy option at first glance.

But the shocking amount of sugar in this drink reverses any benefits that may come from the green tea, say experts. 

‘If you think that 4g of sugar is a teaspoon, then this is a shocking amount,’ says nutritionist Ms Pellegrini. 

‘The eye may be drawn to what seems healthy, but you have to look under the cover. This is why you should always check the nutritional information of a drink like this before you order it.’  

Black Sheep Coffee – Iced Turmeric Matcha Latte (Semi-skimmed Milk)

Calories: 279kcal

Sugar: 39.5g

Protein: 5g 

The Black Sheep Coffee Iced Turmeric Matcha Latte may seem the healthiest of the bunch – packed with both matcha powder and turmeric. 

Traditionally used to combat a plethora of health gripes relating to bone and joint health, digestive issues and skin problems, turmeric remains highly regarded in both Eastern and Western schools of medicine. 

Recent scientific studies have shown that its active ingredient, curcumin, really does benefit our health due to its anti-inflammatory antioxidant-rich properties. 

But the small amount of turmeric can’t change the whopping 37.5g of sugar estimated to be contained in this drink. 

The NHS advises adults not to consume more than 30g of sugar a day – or roughly six teaspoons – meaning this drink alone is more than your total recommended daily intake.