If you're trying to maintain a healthy lifestyle, navigating the Starbucks menu can feel like a minefield. Many drinks are loaded with added sugars and calories, potentially derailing your weight loss goals. However, you don't have to sacrifice your coffee fix. With a few smart choices and customizations, you can enjoy delicious and healthier Starbucks options.
How to Choose Healthier Starbucks Drinks
It's entirely possible to find healthier options at Starbucks, even with the tempting array of Frappuccinos and sweet lattes. Here are some key strategies:
- Opt for Black Coffee: Black coffee is naturally low in calories and sugar-free. Studies suggest that drinking three to four cups of black coffee daily may reduce the risk of heart disease, certain cancers, and other health issues. Add a sprinkle of cinnamon or a sugar substitute like Splenda or Stevia for flavor.
- Avoid High-Calorie, Sugary Drinks: Frappuccinos and syrupy lattes often contain excessive amounts of sugar and calories.
- Customize Your Order: Make simple adjustments to your favorite drinks to reduce calories, saturated fat, and sugar. Ask for fewer pumps of syrup, choose non-dairy milk like almond or soy, and skip the whipped cream and sugary toppings.
17 Healthiest Starbucks Drinks to Consider
Here are some of the healthiest Starbucks drinks, with nutrition information for a Grande order. Note that nutrition information may vary based on customizations. Drinks marked with an asterisk (*) have estimated nutrition facts.
Iced Skinny Latte*
- Order an iced caffe latte with skim milk instead of whole milk.
- Calories: 90, Carbohydrates: 14g, Sugars: 12g, Fat: 0g, Protein: 8g
Caffé Americano
Read also: The Ultimate Guide to Male Diet Supplements
- Espresso shots mixed with water.
- Calories: 15, Carbohydrates: 2g, Sugars: 0g, Fat: 0g, Protein: 1g
Iced Black Tea Lemonade
- A mix of lemonade and black tea.
- Calories: 50, Carbohydrates: 12g, Sugars: 11g, Fat: 0g, Protein: 0g
Caffé Latte
- Milk and espresso shots (consider a "skinny" option with skim milk).
- Calories: 190, Carbohydrates: 19g, Sugars: 18g, Fat: 7g, Protein: 13g
Chai Tea
- Spiced black tea with ginger, cinnamon, cardamom, anise, and cloves.
- Calories: 0, Carbohydrates: 0g, Sugars: 0g, Fat: 0g, Protein: 0g
Nitro Cold Brew
- Coffee infused with nitrogen for a creamy texture.
- Calories: 5, Carbohydrates: 0g, Sugars: 0g, Fat: 0g, Protein: 0g
Cold Brew With Nondairy Vanilla Sweet Cream Cold Foam
Read also: Meal replacement guide for women
- Vegan-friendly with sweet vanilla flavor (consider sugar-free vanilla).
- Calories: 160, Carbohydrates: 19g, Sugars: 18g, Fat: 8g, Protein: 3g
Caffè Misto
- Brewed coffee and milk (order with skim or almond milk).
- Calories: 110, Carbohydrates: 10g, Sugars: 10g, Fat: 4g, Protein: 7g
Iced Green Tea
- Green tea with hints of mint, lemongrass, and lemon verbena.
- Calories: 0, Carbohydrates: 0g, Sugars: 0g, Fat: 0g, Protein: 0g
Honey Almondmilk Flat White
- Almond milk, blonde espresso roast, and honey blend sweetener (reduce honey pumps to lower sugar).
- Calories: 170, Carbohydrates: 30g, Sugars: 24g, Fat: 5g, Protein: 3g
Espresso Macchiato
- Espresso shots topped with foamed milk.
- Calories: 15, Carbohydrates: 2g, Sugars: 0g, Fat: 0g, Protein: 1g
Sugar-Free Iced Blonde Vanilla Latte*
Read also: Chlorine Brand Comparison
- Vanilla syrup swapped for sugar-free vanilla flavor.
- Calories: 110, Carbohydrates: 10g, Sugars: 8g, Fat: 4g, Protein: 7g
Vanilla Sweet Cream Nitro Cold Brew
- Nitro Cold Brew with a splash of vanilla sweet cream.
- Calories: 70, Carbohydrates: 4g, Sugars: 4g, Fat: 5g, Protein: 1g
Nonfat Cafe Mocha*
- Cafe mocha with non-fat milk and less mocha sauce, no whipped cream.
- Calories: 175, Carbohydrates: 27g, Sugars: 23g, Fat: 1g, Protein: 14g
Nonfat Cappuccino*
- Milk foam and espresso with non-fat milk.
- Calories: 95, Carbohydrates: 15g, Sugars: 13g, Fat: 0g, Protein: 9g
Unsweetened Iced Passion Tango Tea
- Fruity iced tea with hibiscus, lemongrass, and apple blend.
- Calories: 0, Carbohydrates: 0g, Sugars: 0g, Fat: 0g, Protein: 0g
Iced Shaken Espresso
- Espresso with classic syrup and a splash of 2% milk.
- Calories: 100, Carbohydrates: 17g, Sugars: 14g, Fat: 2g, Protein: 1g
Nutritionist-Approved Tips for Healthier Starbucks Drinks
If you can't find a drink that fits your needs, you can adjust almost any Starbucks drink. Here are some tips:
- Choose Almond Milk or Skim Milk: Almond milk is lower in calories and fat, while skim milk provides protein and carbohydrates with less fat than whole or 2% milk.
- Reduce Flavor Syrup or Sweeteners: Each pump of syrup adds 20 calories, 5 grams of carbohydrates, and 5 grams of sugar. Use half the amount or opt for sugar-free syrup.
- Ask for Light Drizzles: Reduce extra sugars and calories by requesting "light" drizzles.
- Skip the Whipped Cream: Save calories and fat by skipping the whipped cream.
- Ask for a "Light" Version: Many drinks have "light" or "skinny" versions that are lower in calories and sugar.
- Customize Milk and Syrups: Almond milk and coconut milk are the lowest-calorie milk choices. Reduce the number of syrup pumps to lower the calorie and sugar content. If needed, add sugar-free vanilla syrup.
- Be Mindful of Add-ons: Whipped cream and cold foam can add significant calories. Ask for "light whip" or "light cold foam" if desired.
Examples of Healthier Starbucks Drink Orders
- Iced Cinnamon Dolce Latte: Replace 2% milk with nonfat milk, ask for 2 pumps of Cinnamon Dolce syrup instead of 4, and skip the whipped cream or opt for light.
- Pistachio Cream Cold Brew: Order with 1 vanilla syrup pump instead of 2 and ask for light amounts of pistachio cold foam and salted brown butter topping.
- Iced White Chocolate Mocha: Substitute nonfat milk for 2% milk, request 2 pumps of White Chocolate Mocha sauce instead of 4, and skip the whipped cream or opt for light.
- Starbucks® Blonde Vanilla Latte: Use nonfat milk, light milk foam, and 2 pumps of vanilla syrup instead of 4.
- Starbucks Iced Brown Sugar Oatmilk Shaken Espresso: Ask for only 2 pumps of brown sugar syrup instead of 4.
- Starbucks Flat White: Substitute almond or soy milk for the whole milk.
- Starbucks Iced Caramel Macchiato: Substitute soy, almond, or oat milk for the whole milk, opt for 1 to 2 pumps of sugar-free vanilla syrup, go light on the caramel drizzle, and add extra ice.
- Starbucks Caramel Frappuccino®: Replace the whole milk with soy or almond milk, opt for 2 pumps of sugar-free vanilla syrup (instead of 3 caramel syrup pumps) and 1 to 2 Frappuccino Roast pumps (not 3).