13 Healthy Starbucks Drinks Nutritionists Approve
Discover nutritionist-approved hacks to make your Starbucks order healthier—without sacrificing flavor or convenience.
If you frequent Starbucks for a caffeine fix, you’ve likely noticed the menu is filled with bold, creative beverages—many high in sugar, fat, and calories. While some of these signature drinks can be more like desserts than a simple coffee, health-conscious customers don’t have to forgo their favorite stop entirely. Registered dietitians say there are plenty of ways to enjoy Starbucks without derailing your nutrition goals. Here’s how to order smarter, what to avoid, and the best healthy drinks to try next time you visit Starbucks.
Why Standard Starbucks Drinks Aren’t Always Healthy
Starbucks is famous for its flavor-rich creations—from whipped-cream-topped Frappuccinos to syrup-laden lattes and macchiatos layered with sweetened milk. However, many regular menu items far exceed the recommended daily intake for sugar and saturated fat in just one serving. For example, a grande pumpkin spice latte with whipped cream packs approximately 380 calories, making it more like a meal than a light beverage.
“Calories are the biggest offenders for a beverage. You should be eating your calories, not drinking them,” says Keri Gans, RDN, author of The Small Change Diet.
But with the right swaps, you won’t have to give up your coffeehouse routine. Here’s how experts recommend making any Starbucks order healthier.
How to Make Your Starbucks Order Healthier
To enjoy healthier Starbucks drinks, nutritionists offer these smart ordering strategies:
- Watch your portion size: Stick to a short (8 oz) or tall (12 oz) cup, which can save you hundreds of calories compared to larger sizes.
- Ask for unsweetened: Request your drink unsweetened to dramatically reduce sugar. If you want a little sweetness, ask for one pump of syrup instead of the typical three to five. A sprinkle of cinnamon powder is another healthy way to add flavor. Skip artificial sweeteners, which may upset your stomach and increase cravings.
- Lighten up on dairy: Choose non-fat milk instead of 2% or whole milk to cut down on saturated fat. Request “light” or “skinny” versions of lattes and mochas for fewer calories.
- Hold the whipped cream: Whipped cream adds saturated fat and sugar. Ordering your drink without it saves calories and keeps your beverage lighter.
- Ditch the dairy if desired: Plant-based options like soy, almond, or coconut milk are available, though be mindful they’re not always unsweetened. Soy milk, in particular, is sweetened at Starbucks but contributes protein and may provide enough sweetness to let you skip added sugar.
Quick Table: How to Order Healthier at Starbucks
| Modification | Benefit |
|---|---|
| Short/Tall Size | Reduces calories and sugar |
| Unsweetened/1 Syrup Pump | Greatly lowers sugar content |
| Non-fat Milk or Dairy-Free Milk | Cuts saturated fat/calories; can add protein |
| No Whipped Cream | Reduces added fat and calories |
| Cinnamon or Spices | Adds flavor without extra sugar |
Top Picks: The Healthiest Starbucks Drinks to Order
Dietitians agree: The healthiest Starbucks choices are the most basic. Unsweetened brew-style coffee and tea are naturally calorie-free and antioxidant-rich, making them the top picks for health-minded consumers.
Here are 13 nutritionist-approved Starbucks drinks, with their nutrition data and expert commentary on what makes each a smart choice.
1. Cold Brew With Soy Milk
Why it’s healthy: Slow-steeped cold brew is smooth and doesn’t require much added flavor. A splash of soy milk adds creaminess, protein, and beneficial nutrients.
Nutrition for tall (12 oz): 25 calories, 1g fat (0g saturated), 25mg sodium, 3g carbs (0g fiber, 2g sugar), 1g protein
2. Americano
Why it’s healthy: Espresso and water make for a rich, bold drink with minimal calories and no sugar. You can add a splash of milk without guilt.
Nutrition for tall: 10 calories, 0g fat (0g saturated), 10mg sodium, 1g carbs (0g fiber, 0g sugar), 1g protein
3. Nitro Cold Brew
Why it’s healthy: Infused with nitrogen for extra smoothness and a natural sweetness, this drink is calorie-free if enjoyed plain, with 0g sugar and 0g fat.
Nutrition for tall: 5 calories, 0g fat, 0g sugar, 0g protein
4. Hot Brewed Coffee
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Why it’s healthy: Classic black coffee is antioxidant-rich and contains negligible calories—unless you add milk or sugar. Stick to small sizes and no added cream.
Nutrition for tall: 5 calories, 0g fat, 0g sugar, 1g protein
5. Iced Coffee (Unsweetened)
Why it’s healthy: Refreshing and simple. Unsweetened iced coffee is virtually calorie- and sugar-free; watch for default sweeteners in pre-made options.
Nutrition for tall: 5 calories, 0g fat, 0g sugar, 0g protein
6. Cappuccino with Non-Fat Milk
Why it’s healthy: Foam adds satisfying texture without calories, and non-fat milk keeps fat content low. The protein from milk supports fullness.
Nutrition for tall: 60 calories, 0g fat, 8g protein
7. Flat White with Almond Milk
Why it’s healthy: Almond milk is naturally lower in calories and fat than cow’s milk, resulting in a creamy, satisfying espresso drink that’s vegan-friendly.
Nutrition for tall: 50 calories, 2g fat, 1g protein
8. Caffè Misto
Why it’s healthy: Half brewed coffee, half milk. Opt for non-fat or plant-based milk to keep calories low and get a dose of protein.
Nutrition for tall (with non-fat milk): 50 calories, 0g fat, 4g protein
9. Matcha Green Tea Latte (Lightened)
Why it’s healthy: Ask for one pump of syrup or an unsweetened version; matcha provides antioxidants and a gentle energy boost.
Nutrition for tall (with almond milk, 1 syrup pump): ~80 calories
10. Chai Tea (Brewed, Not Latte)
Why it’s healthy: A steeped chai tea bag is free of sweetener and calories, unlike the premade chai latte concentrate.
Nutrition for tall: 0 calories, 0g fat, 0g sugar
11. Iced Green Tea (Unsweetened)
Why it’s healthy: Green tea is packed with antioxidants and is naturally hydrating. Request it unsweetened.
Nutrition for tall: 0 calories, 0g fat, 0g sugar
12. Strawberry Açaí Refresher (Lightened)
Why it’s healthy: Order with half water and half refresher for less sugar, or split the refresher base with lemonade for a tangy twist and reduced calories.
Nutrition for tall (half water): ~35 calories, 8g sugar
13. Protein Cold Foam Drinks (New!)
Why it’s healthy: Starbucks now offers a Protein Cold Foam (first in Banana flavor). Each serving supplies 15–18g of protein (60–71 calories) and can top any cold drink—great for those seeking extra protein on the go. However, watch out for added syrups and sugars.
Dietitians caution these are best as a supplement, not a meal replacement. They can help boost daily protein but shouldn’t substitute for a balanced breakfast or lunch.
Expert Tips for Smart Starbucks Ordering
- Check ingredient lists for hidden sugars or syrups, especially in seasonal or limited-time drinks.
- Customize your drink: Don’t hesitate to mix and match milks, sweetener amounts, or ask for sugar-free options.
- Swap syrups: Most baristas will accommodate swapping flavored syrups or reducing their quantity to cut calories.
- Request added spices (like cinnamon, nutmeg, or vanilla powder) for natural flavor enhancement without extra sugar.
Healthy Starbucks Add-On Ingredients: A Quick Guide
| Ingredient | Benefits | What to Watch For |
|---|---|---|
| Soy Milk | Protein, makes drinks creamy | May contain added sugars |
| Almond Milk | Low in calories, vegan | Lower protein than soy; often sweetened |
| Coconut Milk | Dairy-free, unique flavor | Lower protein, occasionally sweetened |
| Oat Milk | Creamy texture, vegan, some protein | Check for added sugar |
Frequently Asked Questions (FAQs)
Are any Starbucks drinks truly calorie-free?
Yes. Plain hot coffee, cold brew, americanos, and unsweetened teas (hot or iced) are free of calories and sugar unless you add sweeteners or milk.
What is the healthiest milk to order at Starbucks?
Non-fat milk is usually lowest in calories and saturated fat if you’re looking for a dairy option. Among non-dairy alternatives, almond milk is lowest in calories, soy milk offers the most protein, and oat milk has a creamy texture but slightly higher carbs and calories.
Does Starbucks offer any sugar-free syrups?
Yes, Starbucks offers sugar-free syrup options such as vanilla. You can request drinks with these to reduce sugar content significantly.
How can I add flavor without sugar?
Ask for a sprinkle of cinnamon, nutmeg, or vanilla powder to boost flavor without calories or sugar.
Is Protein Cold Foam healthy?
Protein Cold Foam adds 15–18g protein to your drink and is low in calories, but it’s important to minimize added sugars and saturated fats from syrups or creamers. Use it to supplement protein intake, but don’t replace meals with protein coffee alone.
Are plant milks at Starbucks unsweetened?
Not always. Starbucks’ soy milk and some other plant-based milks are sweetened, so double-check if you’re watching sugar intake.
Takeaway: Enjoy Starbucks While Eating Well
Sticking to smaller drinks, customizing your order for less sugar, and picking basic brews or teas lets you enjoy Starbucks without the calorie overload. Nutrient-rich choices, from a classic Americano to inventive cold brews with a plant-based splash, keep your coffee routine both healthy and satisfying. With these nutritionist-approved strategies, your next Starbucks run can be flavorful, energizing, and health-conscious.
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