13 Healthy Starbucks Drinks Recommended by Dietitians
Smart menu hacks for lighter coffee treats without sacrificing taste.
Starbucks is famous for its creative, indulgent beverages—from whipped-cream-topped Frappuccinos to syrup-laden Macchiatos. While these treats are tempting, many can pack more sugar and calories than an entire meal. Does healthy have a place on the Starbucks menu? Absolutely. With a few smart swaps and the right drink selections, you can enjoy delicious coffeehouse favorites without derailing your nutrition goals. Here, registered dietitians share the healthiest Starbucks drinks to order, plus insider tips for keeping your coffee run light and satisfying.
Why Regular Starbucks Drinks Can Be a Calorie Bomb
Many classic Starbucks concoctions are loaded with calories, fat, and sugar—sometimes more than a day’s recommended intake in one cup. For example, a grande Pumpkin Spice Latte with whipped cream has around 380 calories, making it closer to a meal than a morning beverage. Treats like frappuccinos often contain:
- Multiple pumps of sugary syrup
- Whole or 2% milk as the default
- Toppings like whipped cream and drizzles
“Calories are the biggest offenders for a beverage. You should be eating your calories, not drinking them,” says Keri Gans, RDN. But you don’t have to skip your daily Starbucks stop—just learn to navigate the menu with health in mind.
How to Make Your Starbucks Order Healthier
Registered dietitians recommend simple tweaks to transform calorie-heavy coffee shop classics into lighter, guilt-free sips. Try these barista-approved strategies every time you order:
1. Watch Your Portion Size
Ordering a short (8 ounces) or tall (12 ounces) instead of a grande (16 ounces) or venti (20 ounces) can save you hundreds of calories per cup. Most indulgent add-ons scale with drink size, so think small for a lighter treat.
2. Ask for Unsweetened
Opt for unsweetened versions of your favorite coffee or tea. If you want some sweetness, ask for just one pump of syrup instead of the standard three to five. Or, upgrade your flavor with cinnamon or cocoa powder for zero calories. Avoid artificial sweeteners, which may cause digestive distress and cravings for more sweetness.
3. Lighten Up Your Milk
Select nonfat milk rather than 2% or whole to reduce saturated fat and calories. Most baristas can prepare a “light” or “skinny” version of popular drinks upon request. Alternatively, substitute plant-based milks—like soy, almond, or coconut—for added flavor and, in some cases, less sugar and fat. Check with your barista: not all non-dairy options are unsweetened.
4. Skip the Whipped Cream
Leaving off the whipped topping can save dozens of calories and grams of saturated fat. Enjoy the essence of your favorite drink without the dessert-level decadence.
5. Ditch the Dairy (If You Add Sugar)
If you like your cappuccino sweetened, try soy milk. Starbucks’s soy option is lightly sweetened already, so you can skip the extra sugar. Bonus: Soy milk adds a bit of protein for extra staying power. Almond and coconut milks are also dairy-free alternatives, but check whether they’re unsweetened for the lowest sugar option.
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The 13 Healthiest Starbucks Drinks to Order
Ready to build your better order? Nutritionists recommend keeping things basic: brewed coffee, espresso, and tea are naturally low in calories and packed with antioxidants. The right customizations can also bring favorites like lattes and cold brews into healthy territory. Here are the top picks, complete with nutrition info for a tall (12-ounce) size when available.
1. Cold Brew with Soy Milk
Starbucks’s cold brew is less acidic and smoother than classic iced coffee. Add a splash of soy milk for creaminess along with plant-based protein and antioxidants. A tall is just 25 calories and 2 grams of sugar.
- Nutrition (Tall): 25 calories, 1 g fat (0 g saturated), 25 mg sodium, 3 g carbs (2 g sugar), 1 g protein
2. Caffè Americano
A classic Americano combines espresso and hot water for a rich, bold coffee flavor—no cream or sugar required! Barely any calories, but plenty of caffeine.
- Nutrition (Tall): 10 calories, 0 g fat, 10 mg sodium, 1 g carbs, 0 g sugar, 1 g protein
3. Brewed Coffee (Black or Lightened Up)
Regular brewed coffee is naturally calorie-free and loaded with antioxidants. Drink it black or add a splash of nonfat milk or soy for extra smoothness and nutrition, with little calorie impact.
- Nutrition (Tall): 5 calories (black)
4. Hot or Iced Green Tea
All Starbucks tea options (black, green, herbal) are hydrating and contain powerful antioxidants. Order them unsweetened for a zero-calorie, zero-guilt drink.
- Nutrition (Tall): 0 calories
5. Iced Passion Tango Tea (Unsweetened)
This caffeine-free, herbal blend is tart, fruity, and naturally calorie-free. Skip the default sweetener or ask for a slice of lemon for extra zing.
- Nutrition (Tall): 0 calories
6. Espresso Macchiato
This traditional drink features a shot of espresso “marked” with just a dollop of steamed milk. It’s bold and satisfying for only a handful of calories per serving.
- Nutrition (Solo): 15 calories
7. Cappuccino with Nonfat Milk
If you crave a richer, frothy drink, try a classic cappuccino with nonfat or almond milk to minimize calories and saturated fat. You’ll get more foam and flavor, less sugar.
- Nutrition (Tall, Nonfat): 60 calories, 0 g fat
8. Nitro Cold Brew
Nitro cold brew is coffee infused with nitrogen for a smooth, creamy texture and robust flavor—no cream or sugar needed. Served cold and unsweetened, it’s a low-calorie pick.
- Nutrition (Tall): 5 calories
9. Iced Coffee (Unsweetened or with Light Syrup)
Starbucks iced coffee is brewed double-strength and can be customized. Ask for it unsweetened or with just a half pump of syrup to drastically reduce added sugar.
- Nutrition (Tall, Unsweetened): 0 calories
- Add 20 calories per pump of syrup
10. Blonde Roast
The lightest Starbucks roast is mellow, smooth, and packed with flavor. Like all brewed coffees, it’s virtually calorie-free and can be enjoyed black or with a splash of milk.
- Nutrition (Tall): 5 calories (black)
11. Caffè Misto (with Nonfat or Plant-Based Milk)
Looking for a comforting, milky coffee without excess sugar? Try a Caffè Misto: half brewed coffee, half steamed milk. Choose nonfat or almond milk for a creamier drink with fewer calories than a latte.
- Nutrition (Tall, Nonfat): 50 calories
12. Flat White with Almond Milk
A flat white made with almond milk provides a velvety mouthfeel and espresso punch at a lower calorie count than whole milk. Mind that almond milk is lower in protein compared to soy or dairy but still satisfies that creamy craving.
- Nutrition (Tall, Almond): 80 calories
13. Matcha Tea Latte (with Nonfat or Soy Milk, Light Syrup)
Matcha lattes are antioxidant-rich and energizing. Request nonfat or soy milk and half the syrup for a lighter, superfood-packed pick-me-up.
- Nutrition (Tall, Nonfat, Light Syrup): ~90 calories
Understanding Trending: Protein Cold Foam at Starbucks
Starbucks continues to innovate, with new menu items like Protein Cold Foam recently making waves. While detailed nutrition information was not yet released as of 2025, dietitians estimate that a serving contains about 15–18 grams of protein and approximately 60–71 calories from protein alone. This banana-flavored topping is meant as a protein “add-on,” not a meal replacement. Remember:
- Check for additional sugars or syrups in the drink
- Protein drinks can help with satiety, but don’t skip balanced meals
- Pay attention to the whole beverage’s calorie and sugar content, not just the protein
“Syrups, sweetened cold foams, and flavorings can turn what seems like a smart choice into a high-calorie, high-sugar beverage. Always consider the full picture, not just the protein,” says Keri Gans, RDN.
Dietitian-Approved Ordering Cheat Sheet
| Drink | Main Calorie Savers | Customizable? |
|---|---|---|
| Black coffee / Americano | No milk, no sugar | Yes |
| Cold brew with soy/almond/coconut | Non-dairy, lightly sweet if at all | Yes |
| Tea (hot or iced, unsweetened) | No sweetener | Yes (lemon, cinnamon, light milk) |
| Skinny lattes/cappuccinos | Nonfat or plant-based milk, less syrup, no whipped cream | Yes |
| Protein Cold Foam (add-on) | High in protein, check added sugar | Yes (try with cold brew or iced coffee) |
| Caffè Misto/Flat White | Nonfat or almond milk, no syrup | Yes |
Tips for Healthy Starbucks Habits
- Try cinnamon or nutmeg for flavoring instead of syrup.
- Check Starbucks’ website or app for up-to-date nutrition info.
- Be mindful of seasonal drinks which are often highest in sugar and calories.
- Don’t confuse high-protein drinks with complete nutrition—pair with a balanced meal if using for breakfast.
Frequently Asked Questions (FAQs)
Q: What is the healthiest Starbucks drink?
A: The healthiest options are usually black coffee or unsweetened tea. These have virtually zero calories and provide antioxidants without added sugar or fat.
Q: Is non-dairy milk healthier at Starbucks?
A: Non-dairy milks like soy, almond, or coconut can be lower in calories and fat compared to whole milk. However, some non-dairy options are sweetened, so check with your barista or order unsweetened versions whenever possible.
Q: Does lighter syrup really help?
A: Absolutely! Each pump of syrup typically adds 20 calories and 5 grams of sugar. Cutting to one pump or skipping syrup altogether saves calories and prevents blood sugar spikes.
Q: Are flavored cold foams or whipped toppings worth it?
A: While tasty, these toppings can add significant sugars and calories. Use sparingly or skip them to keep your drink aligned with health goals.
Q: How much caffeine is in Starbucks healthy drinks?
A: Caffeine content varies: a tall brewed coffee has about 235 mg, while a shot of espresso has about 75 mg. Iced teas and cold brews range from 50–200 mg based on the style and size.
Final Sip: Order Smart, Sip Happy
Starbucks offers a vast menu, but with a few dietitian-approved tweaks, you can keep your coffee order both delicious and healthy. Remember to stick with smaller sizes, limit sweeteners and syrups, select nonfat or plant-based milk, and skip the dessert-like extras. And for the most nutritious and satisfying choices, stick close to black coffee or unsweetened teas and only indulge in fancier options occasionally. Mornings just got brighter—and lighter!
References
- https://www.prevention.com/food-nutrition/healthy-eating/a23614430/healthy-starbucks-drinks/
- https://www.prevention.com/food-nutrition/a65090182/starbucks-new-protein-cold-foam-nutrition/
- https://www.vandanasheth.com/blog/article/dietitians-reveal-the-top-10-healthiest-starbucks-drinks-low-in-sugar-and-saturated-fat/
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