IT’S the most wonderful time of the year again, when the nation’s coffee shops start serving up their creative, dreamy, and delicious festive offerings.
It’s a cup-half-full event as we wave goodbye to the Pumpkin Spiced Latte for another year and welcome a host of new sweet drinks.
But how do this year’s coffees and hot chocolates stack up health-wise?
We’ve looked into their calories, fat and sugar content so you don’t have to, offering up slightly healthier options.
While it’s important to treat yourself – it is nearly Christmas after all – you might not realise quite how much is packed into your go-to order.
And as we all know, too much fat and sugar can wreck our teeth – and our waistlines.
It can also increase our risk of diabetes, heart disease and some types of cancer.
Top nutritionist Natalie Louise Burrows gives her verdict on the 2024 festive drinks and shares handy tips on how you can enjoy this season’s coffees and keep your body happy.
Caffè Nero
The pistachio latte from Caffè Nero has had an upgrade for the 2024 festive season to the Caramelised Pistachio Latte, with a topping of whipped cream, a dollop of caramel and a sprinkling of nut nibs.
Made with whole milk, it packs 413 calories, 28.4g of fat and 27.2g of sugar (per 100ml it’s 112 calories, 7.7g fat and 7.3g sugar).
A healthier Crimbo treat calories-wise would be the new Tiramisu Latte, which comes with a “generous” dusting of chocolate powder and a Savoiardi biscuit – otherwise known as a ladyfinger.
A regular-sized cup (355ml) has 277 calories, 9.4g of fat and 32.2g sugar (per 100ml it’s 81 calories, 2.7g fat and 9.4g sugar).
Meanwhile, the new festive Millionaire’s Hot Chocolate is a chocoholic’s dream, flavoured with salted caramel, with a chocolate cream topping and drizzled with caramel sauce.
But it’s not so dreamy for your waistline. It contains 430 calories, 19.9g of fat and 46.5g sugar (per 100ml it’s 134 calories, 6.2g fat, 14.5g sugar).
That’s way over the daily recommended limit for free sugars of 30g for adults.
A regular hot choc at Nero doesn’t have cream, but is topped with chocolate sprinkles, and would be a healthier choice.
It contains 262 calories, 9.3g of fat and 30g of sugar (per 100ml it’s 99 calories, 3.5g of fat and 11.3g of sugar), so it is a much lighter option.
Costa Coffee
Costa‘s Gingerbread and Cream Latte uses sugar-free syrup and comes topped with cream and a smiley gingerbread man biscuit.
A takeaway medium size (365ml) contains 335 calories, 25.1g of fat, and 13.4g of sugar (per 100ml it’s 92 calories, 6.9g fat and 3.7g sugar).
Staying on the seasonal theme, a healthier swap would be to the Festive Spice Latte.
With only 208 calories, 9.9g of fat and 19.5g of sugar for a 326ml cup (per 100ml it’s 64 calories, 3g fat, 5.8g of sugar), it’s a lighter, more diet-friendly option in terms of calories and fat – though it still contains rather a lot of sugar!
The Terry’s Chocolate Orange® Hot Chocolate could be a game-changer for those partial to orange-flavoured treats – and it even comes with a wrapped segment of the famed fruit-shaped product.
But this beverage, topped with orange-flavoured cream and golden sprinkles, packs a punch.
A regular size (352ml) contains 407 calories, 19.1g of fat and a staggering 40.3g of sugar (per 100ml it’s 116 calories, 5.4g fat and 13.5g sugar).
You can reduce the calories, fat and sugar by enjoying a no-frills but still delicious ordinary hot chocolate.
The 387ml takeaway size contains 394 calories, 16.1g of fat and 39.6g of sugar (per 100ml it’s 102 calories, 4.2g fat and 10.3g sugar).
Pret a Manger
Pret A Manger‘s Maple Pecan Latte is made with espresso, steamed milk and whipped cream with a cinnamon crunch.
The pecan nut flavouring is actually nut-free, making it a great choice for those with allergies.
However, it might not be the best if you’re trying to lose weight or looking after your teeth.
A medium 340ml cup contains 298 calories, 16.6g of fat and 27.2g of sugar (per 100ml it’s 79 calories, 4.4g fat and 7.2g sugar).
The Caramelised Almond Latte is similar nutritionally.
Made with espresso, milk, and caramel and almond flavoured syrups, and topped with whipped cream and a sprinkling of caramel crunch, a standard size contains 301 calories, 16.6g of fat and 27.9g of sugar (per 100ml it’s 79 calories, 4.3g fat and 7.3g sugar).
But the Festive Orange Hot Chocolate, which comes topped with a peak of whipped cream, festive spices and a dusting of cocoa powder, is even worse.
It contains 419 calories, 17.1g of fat and a whopping 50.4g of sugar (per 100ml it’s 118 calories, 4.8g fat and 14.2g sugar).
That’s more calories than a McDonald’s Double Cheeseburger (406) and twice as much sugar as Krispy Kreme Original Glazed doughnut (24g).
If you want something a little less indulgent, try the traditional Hot Chocolate without whipped cream.
It will still satisfy your chocolate cravings but only has 259 calories, 6.1g of fat and 37.3g of sugar (per 100ml it’s 81 calories, 1.9g fat and 11.6g sugar).
Starbucks
Despite appearances, the Eggnog Latte, with no whipped cream, is the unhealthiest of Starbucks’ festive hot coffees.
The grande size (561ml) has 365 calories, 16.3g of fat and 41.1g of sugar.
The smaller, tall size (354ml) contains 284 calories, 12.6g of fat and 31.8g of sugar.
Perhaps surprisingly, the Toffee Nut Latte is a better Crimbo option, despite coming with whipped cream and toffee sprinkles.
The grande size contains 236 calories, 9.5g of fat and 27g of sugar, while the tall will set you back 192 calories, 8.4g of fat and 20.9g of sugar.
When it comes to hot chocolate, the White Hot Chocolate is perfect for the sweet-toothed.
The grande size has 357 calories, 13.2g of fat and 47.1g of sugar.
The tall contains 288 calories, 11.4g of fat and 36.4g of sugar.
For a healthier version, go for the Fudge Brownie Hot Chocolate (305 calories, 12.8g of fat and 34g of sugar in grande size), which even contains fewer calories than the Classic Hot Chocolate (311 calories, 12.1g of fat and 34g of sugar).
For the tall size, this is 245 calories, 11g of fat and 25.9g of sugar compared to 247 calories, 10.3g and 26.1g of sugar.
Greggs
The Mint Mocha is a surprise new drink from the pastry king.
Topped with a swirl of cream and mint chocolate chips, this hybrid coffee and hot chocolate has 293 calories, 9.5g of fat and 31g of sugar per regular 390.5ml cup (per 100ml it’s 56 calories, 2g fat and 6.9g sugar).
Greggs‘ Gingerbread Latte, made with freshly ground coffee, semi-skimmed milk, gingerbread flavoured syrup and topped with cream and festive spiced sugar sprinkles, is a healthier festive option.
A regular (364.5ml) size contains 204 calories, 7.4g of fat and 25g of sugar (per 100ml it’s 56 calories, 2g fat and 6.9g sugar).
Meanwhile, the Mint Hot Chocolate, made with mint-flavoured syrup, a generous helping of whipped cream and dark chocolate shavings, has 278 calories, 9.6g of fat, 31g of sugar in a regular 409.5ml cup.
Per 100ml it’s 68 calories, 2.3g fat and 7.6g sugar.
The Orange Hot Chocolate has the same nutritional value.
But with its fat-reduced cocoa powder, Greggs’ Regular Hot Chocolate is a healthier choice.
The 372ml size contains 219 calories, 5.2g of fat and 30g of sugar (per 100ml it’s 59 calories, 1.4g fat and 8g sugar).
Recommended daily intake
HOW much someone should be eating every day will vary hugely depending on their build, activity levels and overall health.
However, the NHS has rough recommendations for UK adults aged 19 to 64. These are:
- Energy: 8400kJ/2,000kcal
- Total fat: less than 70g
- Saturates: less than 20g
- Carbohydrate: at least 260g
- Total sugars: 90g
- Protein: 50g
- Salt: less than 6g
The reference intake for total sugars includes sugars from milk and fruit, as well as added sugar.
Natalie, registered nutritional therapist and clinic director at Integral Wellness, says: “From a nutritional perspective, the main concern is the sugar volume in one drink.
“The daily recommended limit for free sugars is 30g for adults and less for children, yet in many of these hot drinks, they go above (and in some cases way above) the daily limit.
“In some drinks, they are very close to the limit, leaving no room for other free sugars in the diet.”
Free sugars include those added to foods and drinks, like biscuits, chocolate, flavoured yoghurts, breakfast cereals, and fizzy drinks.
Sugars present in honey, various syrups (such as maple, agave, and golden), nectars (like blossom), unsweetened fruit juices, vegetable juices, and smoothies are also classified as free sugars.
An average man is recommended to consume 2,500 calories a day, and an average woman 2,000 calories.
Natalie says: “These drinks contain between 189 and 430 calories, making them the energy equivalent of a small meal or a snack.
“Yet psychologically, these drinks are often ignored as part of our energy intake, as it’s a liquid.
“It’s very easy to see how this extra energy can add to the winter weight gain some people experience.”
Nutritionist Natalie raised concerns at the amount of sugar in some of the festive drinks[/caption]
Natalie also raised serious concerns over the fat content of the festive beverages.
“The amount of fat in each drink ranges, all but two are into double figures, but roughly half of the fats come from dairy food sources, milk and cream,” she said.
“Although I am a fan of full fat products, it is important to consider the rest of your daily intake and overall diet, as well as health status, which determines how much saturated fat is right for you.
“One benefit of using whole milk and higher fat content is that it tends to keep you fuller for longer.
“It’s the same with protein. The protein in these drinks is mainly coming from milk and cream (where included).
“The issue here is that once cow’s milk is swapped for a popular plant-based alternative, the amount of protein is reduced (along with fat), and for the likes of oat milk, the sugars increase.
While the allure of a large, warming beverage is undeniable, many autumnal coffees and hot chocolates pack the caloric punch of a small meal
Natalie Louise Burrows
“These coffees are a prime example of what causes blood sugar fluctuations that people face on a daily basis, and that we tend to normalise.
“The amount of sugar in any of these drinks (even the lower sugar ones) along with very little protein and fat, means the sugar enters the bloodstream quickly, causing a rise (in blood sugars which the body then has to control.
“In doing so, you often end up with a sudden drop in blood sugars that contributes to feeling tired, low in mood, and craving for something sweet or a pick me up.”
She said the main drink that avoids the daily limit of free sugar is the Gingerbread and Cream Latte from Costa because it opts for sugar-free syrup.
“This is one way to reduce the sugar rollercoaster you’d end up on after some of these drinks,” she added.
“But the sweeteners used in these syrups can disrupt the microbiome and trigger further cravings so they aren’t a magic swap unfortunately.”
How to enjoy a festive coffee in a healthier way
Size? Small please.
When it comes to seasonal coffee treats, size matters.
Opting for smaller portions can significantly reduce your energy intake, Natalie says.
“While the allure of a large, warming beverage is undeniable, many autumnal coffees and hot chocolates pack the caloric punch of a small meal,” she adds.
By simply downsizing from large to small, you could reduce your calorie intake by around 120 calories, depending on the drink.
Just one pump of syrup.
The flavoured syrups in these beverages can significantly increase sugar intake, potentially leading to blood sugar fluctuations.
“My tip? Ask your barista to reduce the number of syrup pumps,” the expert says.
“Typically, a small cup receives three pumps, but requesting just one can still provide flavour while keeping sugar levels in check.
“This simple adjustment allows you to enjoy your drink without overwhelming your bloodstream with excess sugar.”
Choose the right milk.
The choice of milk in your coffee can also impact sugar content.
Many coffee shops use alternative milks that contain added sugars and other additives.
“When possible, opt for unsweetened alternatives or whole dairy milk,” Natalie says.
“The protein and fats in dairy can help balance blood sugar levels, potentially offsetting the effects of flavoured syrups.
“Be aware that some alternatives, like oat milk, break down into sugars during digestion only adding to a blood sugar rollercoaster.”
Hold the cream.
The cream topping on many seasonal drinks is not the healthiest cream available.
While information on cream quality can be scarce, the added sugar content (sometimes up to six per cent, depending on the coffee shop) is hard to ignore.
“This sugar addition, often in the form of vanilla syrup, gives the cream its distinctive and appealing taste,” she says.
“Try skipping the cream.”
Moderation.
“As with many aspects of a healthy lifestyle, moderation is key,” Natalie adds.
“The 80/20 rule is a helpful guideline: treat your body well 80 per cent of the time, and generally it can handle the occasional indulgence in the remaining 20 per cent.
“This approach allows for flexibility and enjoyment while maintaining overall health.”
Remember, individual needs may vary.
Some people might need to follow a stricter 90/10 ratio, especially if managing specific health conditions.
“The key is to find your personal balance and create a seasonal coffee order that aligns with your health goals while still allowing for enjoyment,” she says.
