As we move into the warmer months, you may want to consider swapping out your thin latte for something a little more refreshing.
The choice can be quite overwhelming, and if you’re on a diet you’ll want to stay away from these extra calories.
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“Coffee, tea and other beverages should make up a small portion of our daily intake,” says nutritionist Robbie Puddick of Second Nature.
In particular, the drinks we order on the go (say, from your local Starbucks or Costa) can be quite high in sugar and calories.
It’s easy to think it’s just coffee, but when you add syrup, whipped cream, and whole milk to the mix, they can contain more calories than a typical healthy breakfast.
Robbie explains that this can make you want to eat more in the long run.
Consider this your go-to guide for summer sipping.
The best drinks to order
1. Iced Latte – Pret A Manger
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- Calories: 98
- Fat: 3.4g (saturated fat 2g)
- Protein: 6.8g
- Carbohydrates: 10g
- Sugar: 10g
- Salt: 0.15g
Pret’s coffee and milk are 100 percent organic, which gets full marks from Robbie.
Although latte is typically a milk drink, it is under 100 calories in total.
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“If you opt for whole milk, it can still be a refreshing, delicious option without consuming too much energy from added sugar,” says the expert.
He also adds that milk contains other essential nutrients such as protein, calcium and vitamin B12.
2. Regular Tea – Greggs
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- Calories: 9
- Fat: 0 (saturated fat 0.3g)
- Protein: 0.9g
- Carbohydrates: 0.9g
- Sugar: 0.9g
- Salt: 0g
Regular tea can be a great option for weight loss, and a slight caffeine kick can give you some extra energy throughout the day.
“A classic English breakfast or black tea is very low in energy and contains a range of antioxidants that help the body function efficiently,” confirms Robbie.
He recommends drinking it from Greggs or anywhere else, with milk of your choice and no added sugar.
3. Americano – Costa
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- Calories: 12
- Fat: 0.1g (saturated fat 0.1g)
- Protein: 0.8g
- Carbohydrates: 1.9g
- Sugar: 0.1g
- Salt: 0.06g
An Americano is essentially espresso diluted with water, so it has far fewer calories compared to a sweetened latte or frappe.
“This is a very low-calorie option and has no added sugar or fat, making it a better option if you’re looking to lose weight,” says registered dietitian Jenna Hope.
4. Dark chocolate cappuccino – Starbucks
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- Calories: 133
- Fat: 4.6g (saturated fat 4.4g)
- Protein: 9.9g
- Carbohydrates: 13g
- Sugar: 12.2g
- Salt: 0.33g
Most high street coffee shops will offer a variety of different ingredients for your cappuccino, from cinnamon to chocolate.
“Opting for no-added-sugar, whole milk and dark chocolate will make it indulgent without making you feel hungrier later,” says Robbie.
5. Espresso – Black Sheep Coffee
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- Calories: 2
- Fat: 0g
- Protein: 0g
- Carbohydrates: 0g
- Sugar: 0g
- Salt: 0g
Pure and simple espresso is a more concentrated version of the Americano.
Jenna warns that although the calorie content is the same, the caffeine concentration is quite high.
“Therefore, if you are sensitive to caffeine, it is important to reduce your intake or opt for Americano or green tea instead.”
6. Flat White – McDonald’s
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- Calories: 86
- Fat: 3.1g (unsaturated fat 1.9g)
- Protein: 6.3g
- Carbohydrates: 8.4g
- Sugar: 8.2g
- Salt: 0.19g
Jenna says a flat white is a good option if you’re looking for a drink that’s a little more filling and lower in calories and sugar compared to many other drinks.
However, he adds that a flat white can still contain more than 100 calories, which should be taken into account when considering your weight loss goals.
The bet at McDonald’s is a good one, there are only 86 in each cup.
7. Iced Unsweetened Matcha Latte – Leon
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- Calories: 129
- Fat: 6.5g (unsaturated fat 4.7g)
- Protein: 6.6g
- Carbohydrates: 9.5g
- Sugar: 8.5g
- Salt: 0.2g
Don’t be fooled by the green hue; matcha is full of antioxidants.
It also boosts your metabolism, making it a great option for weight loss this summer.
“Matcha is a good source of vitamin A, an important component of your immune system,” adds Robbie.
The worst drinks to order
1. Clotted Cream Fudge Cold Brew – Starbucks
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- Calories: 379
- Fat: 23.5g (saturated fat 14.1g)
- Protein: 12.7g
- Carbohydrates: 32.4g
- Sugar: 27.5g
- Salt: 0.49g
“The combination of sugar and fat has been shown to trigger the largest reward signal in the brain compared to other food combinations such as protein and fat,” explains Robbie.
“While it’s fine for the occasional option, this will likely cause your reward signals to fire and leave you craving more sugar later in the day.”
Maybe save this for when you want a special treat!
2. Espresso Caramel Frappe Crème – Caffè Nero
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- Calories: 491
- Fat: 23.5g (saturated fat 12g)
- Protein: 2.5g
- Carbohydrates: 67.5g
- Sugar: 52.2g
- Salt: 0.49g
It’s easy to drink liquid calories without even realizing it, and it comes in a bucketful.
“The oat milk version of this Caffè Nero drink contains 52 grams of sugar (well over the recommended 30 grams), and the calories amount to about a quarter of the recommended daily calorie intake,” notes Jenna.
3. Blueberry Burst Bubble Tea – Costa
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- Calories: 119
- Fat: 0.1g (saturated fat 0g)
- Protein: 0.1g
- Carbohydrates: 27.8g
- Sugar: 26g
- Salt: 0.03g
Jenna says that although this option is on the lower end of the calorie scale, it’s full of sugar; This is almost the maximum sugar intake for a day.
“It’s really important not to look at calories alone, because sugars can often be high even if calories aren’t high,” she says.
4. Orange Juice – Pret A Manger
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- Calories: 105
- Fat: 0.5g (saturated fat 0.5g)
- Protein: 2.3g
- Carbohydrates: 22.5g
- Sugar: 21g
- Salt: 0g
Judging by the label, orange juice seems like a healthy choice.
However, most of the fiber is removed during the juicing process, and we need fiber to keep ourselves full for longer.
Orange juice is also full of sugar.
“One small bottle can contain the same amount of sugar as five oranges,” warns Robbie.
5. Luxury Hot Chocolate – Caffè Nero
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- Calories: 419
- Fat: 26.9g (saturated fat 16.3g)
- Protein: 3.9g
- Carbohydrates: 38.3g
- Sugar: 30.2g
- Salt: 0.82g
Rich and decadent, this luxurious hot chocolate should be treated as such because one serving contains over 30 grams of sugar.
Robbie explains that this means it is extremely energy dense, or in other words, high in calories; Not ideal if you’re trying to lose some weight.
6. Caramel Cream Frappuccino – Starbucks
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- Calories: 363
- Fat: 18.9g (saturated fat 13g)
- Protein: 5.7g
- Carbohydrates: 42.7g
- Sugar: 41.5g
- Salt: 0.61g
Frappuccinos are a big no-no for weight loss because they are generally very high in sugar and calories.
This is almost a quarter of the total recommended calorie intake for the entire day, and caramel syrup will actually increase those sugar levels.
“These drinks are extremely high in sugar, containing approximately 54 grams per drink, which is almost two days’ maximum recommended sugar intake,” says Jenna.