Love Starbucks but worry about calories? I get it! I used to think my daily Starbucks trips were ruining my diet. Then I learned how to order smarter. Now I know which drinks to pick and how to use less flavored syrup.
“With a few simple changes, you can cut calories in your favorite Starbucks drinks by 50% or more while keeping great flavor.” – Lisa Moskovitz, RD
After years of testing (and working as a Starbucks barista), I’ve found the best healthy drinks that taste amazing without wrecking your diet. Let me share everything from menu items to custom creations that baristas will happily make for you.
What Makes a Starbucks Drink “Healthy”?
Let’s look at what makes Starbucks drinks healthy or unhealthy.
Problems with Regular Starbucks Drinks
Most standard Starbucks drinks have these issues:
- Too much sugar: Some have 40-60g (10-15 teaspoons!)
- Too much flavored syrup: Each pump adds 5g of sugar
- Whole milk: Adds extra fat calories
- Whipped cream: Adds 80-110 empty calories
- Large sizes: More of everything means more calories
Tea Options at Starbucks
Unsweetened tea is one of the healthiest choices at Starbucks:
| Tea Type | Calories | Benefits |
|---|---|---|
| Black Tea | 0 | Antioxidants, heart health |
| Green Tea | 0 | Metabolism support |
| Passion Tango Tea | 0 | Vitamin C, no caffeine |
| Mint Majesty | 0 | Helps digestion, no caffeine |
| Earl Grey | 0 | Stress reduction |
Studies show unsweetened black and green tea may improve heart health and metabolism.
The American Heart Association recommends unsweetened tea as a healthy drink choice.
Source: American Heart Association
What Makes a Healthy Starbucks Drink
Healthier options focus on:
- Fewer calories: Under 100 calories
- Less sugar: Under 20g per drink
- One pump or no flavored syrup: Instead of 3-4 pumps
- Better milk: Nonfat, almond, or coconut milk
- Unsweetened tea: Black tea or herbal tea with no added sugar
- No whipped cream: Skip the extra calories
- Smaller size: Get a tall instead of grande or venti
Regular vs. Healthy Starbucks Drinks
| Regular Drink | Healthy Option |
|---|---|
| 250-500 calories | 50-100 calories |
| 30-70g sugar | 0-20g sugar |
| 7-25g fat | 0-5g fat |
| 3-6 pumps syrup | 0-1 pump or sugar-free |
| Grande/Venti (16-20 oz) | Tall (12 oz) |
A recent study found that simple changes to coffee shop drinks can cut calories by 40% while still tasting good.
Research also shows unsweetened tea may improve heart health and reduce inflammation.
Top 10 Healthy Starbucks Drinks
Here are the 10 best healthy Starbucks drinks you can order:
1. Caffè Misto with Almond Milk
| Tall Size | Amount |
|---|---|
| Calories | 50 |
| Sugar | 3g |
| Fat | 2.5g |
A Caffè Misto is half brewed coffee and half steamed milk. Choosing almond milk makes it very low in calories.
Why it’s great: You get the creamy feel of a latte with half the calories. The strong coffee flavor means you don’t need to add sweetener.
How to order: “Could I get a tall Caffè Misto with almond milk?”
2. Cold Brew with Cold Foam
| Tall Size | Amount |
|---|---|
| Calories | 35 |
| Sugar | 0g |
| Fat | 0g |
Cold brew coffee is smoother than regular iced coffee, so you need less sweetener. Add a dollop of nonfat cold foam for a creamy touch.
Why it’s great: The naturally sweet, smooth flavor of cold brew with the light, airy cold foam makes a satisfying drink with few calories.
How to order: “I’d like a tall cold brew with a splash of nonfat cold foam.”
3. Honey Almondmilk Flat White – Best Latte Alternative
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 100 |
| Sugar | 10g |
| Fat | 3g |
| Caffeine | 150mg |
This drink combines ristretto espresso shots with steamed almond milk and a hint of honey for natural sweetness. The ristretto shots are more concentrated in flavor, allowing the coffee to shine through.
What makes it special: The honey adds just enough sweetness without overwhelming calories, while the almond milk keeps it light yet creamy.
How to order: “I’ll have a tall Honey Almondmilk Flat White.”
4. Iced Green Tea Latte with Coconut Milk – Best Tea Option
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 120 |
| Sugar | 15g |
| Fat | 5g |
| Caffeine | 55mg |
This refreshing option provides antioxidants from the matcha green tea powder along with the tropical flavor of coconut milk. Ask for it unsweetened or with just one pump of syrup.
What makes it special: Matcha contains L-theanine, which provides a calmer, more sustained energy boost than coffee without the crash.
How to order: “Could I get a tall iced Green Tea Latte with coconut milk and just one pump of classic syrup, please?”
5. Nitro Cold Brew – Lowest Calorie
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 5 |
| Sugar | 0g |
| Fat | 0g |
| Caffeine | 280mg |
Nitro Cold Brew is cold brew coffee infused with nitrogen, creating a naturally creamy, slightly sweet coffee with a gorgeous cascading effect and velvety head—similar to a Guinness beer but completely non-alcoholic.
What makes it special: With only 5 calories and no sugar, this is one of the lowest-calorie coffee drinks available that still feels like a treat due to its rich, creamy mouthfeel.
How to order: “I’d like a tall Nitro Cold Brew, please.”
6. Espresso Shot with Steamed Almond Milk – Best for Weight Loss
| Nutrition (Solo Shot + Milk) | Amount |
|---|---|
| Calories | 30 |
| Sugar | 1g |
| Fat | 1.5g |
| Caffeine | 75mg |
This DIY option isn’t officially on the menu but is super simple. Order a solo espresso shot in a tall cup, then ask for some steamed almond milk on the side. Pour in as much or as little as you want.
What makes it special: This allows you to control exactly how much milk you add while still enjoying a warm, satisfying drink that feels like a treat.
How to order: “Could I get a solo espresso in a tall cup with a splash of steamed almond milk on the side?”
7. Unsweetened Black Tea
| Tall Size | Amount |
|---|---|
| Calories | 0 |
| Sugar | 0g |
| Fat | 0g |
Black tea is a classic that you can order hot or iced. When you skip the sweetener, it’s completely calorie-free. Black tea gives you a gentle caffeine boost.
Why it’s great: Black tea has antioxidants that may help reduce inflammation and support heart health. It’s perfect for an afternoon pick-me-up with zero calories.
How to order: “I’d like a tall unsweetened black tea.” (Say if you want it hot or iced)
8. Iced Shaken Espresso with Almond Milk – Best Afternoon Pick-Me-Up
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 80 |
| Sugar | 5g |
| Fat | 2g |
| Caffeine | 150mg |
This drink features espresso shots shaken with ice and a touch of classic syrup, then topped with almond milk. The shaking creates a frothy texture that feels indulgent.
What makes it special: The shaking process aerates the espresso, giving it a smoother, less bitter flavor that needs less sweetener to taste good.
How to order: “I’d like a tall Iced Shaken Espresso with almond milk and just one pump of classic syrup.”
9. Passion Tango Unsweetened Tea – Best Fruity Option
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 0 |
| Sugar | 0g |
| Fat | 0g |
| Caffeine | 0mg |
This vibrant hibiscus-based herbal tea is refreshing and completely calorie-free when ordered unsweetened. The deep red color and tart flavor make it feel special and satisfying.
What makes it special: It provides a bold, fruity flavor without any artificial ingredients, and it’s caffeine-free, making it perfect for afternoon or evening enjoyment.
How to order: “Could I get a tall unsweetened Passion Tango Tea, please?”
10. Americano with Steamed Nonfat Milk – Best Hot Classic
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 25 |
| Sugar | 2g |
| Fat | 0g |
| Caffeine | 150mg |
An Americano (espresso with hot water) has all the rich flavor of espresso but is more similar to drip coffee in volume. Adding a splash of steamed nonfat milk gives it creaminess with minimal calories.
What makes it special: The espresso-based drink has more complex flavors than regular drip coffee, making it more satisfying even without loads of milk and sugar.
How to order: “I’d like a tall Americano with room for a splash of steamed nonfat milk, please.”
11. London Fog Tea Latte with Almond Milk – Best Winter Warmer
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 90 |
| Sugar | 13g |
| Fat | 3g |
| Caffeine | 40mg |
This cozy drink combines Earl Grey tea with steamed milk and vanilla. It’s traditionally made with 2% milk and full syrup, but substituting almond milk and asking for half the vanilla syrup makes it much healthier.
What makes it special: The bergamot in Earl Grey tea provides a unique citrusy flavor that pairs beautifully with the vanilla and milk, creating a complex taste experience.
How to order: “Could I get a tall London Fog Tea Latte with almond milk and just one pump of vanilla, please?”
12. Iced Coffee with a Splash of Coconut Milk – Most Customizable
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 25 |
| Sugar | 0g |
| Fat | 1.5g |
| Caffeine | 120mg |
Simple iced coffee is an oft-overlooked option at Starbucks. Ask for it unsweetened and add your own splash of coconut milk for tropical flavor with minimal calories.
What makes it special: The simple base lets you customize to your exact preferences—try it with a sprinkle of cinnamon or a drop of sugar-free vanilla for added interest.
How to order: “I’d like a tall unsweetened iced coffee with a splash of coconut milk, please.”
13. Espresso Frappuccino (Light) – Healthiest Frappuccino
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 110 |
| Sugar | 15g |
| Fat | 1g |
| Caffeine | 75mg |
Frappuccinos are typically calorie bombs, but the Espresso Frappuccino made with nonfat milk, no whipped cream, and sugar-free sweetener can satisfy your craving without sabotaging your health goals.
What makes it special: You still get the fun, slushy texture of a Frappuccino but with significantly fewer calories than the standard options, which can run 300-500 calories.
How to order: “I’d like a tall Espresso Frappuccino light style with nonfat milk, no whipped cream, and sugar-free sweetener instead of classic syrup.”
14. Vanilla Bean Crème Frappuccino with Almond Milk – Best Non-Coffee Treat
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 150 |
| Sugar | 20g |
| Fat | 4g |
| Caffeine | 0mg |
For a caffeine-free treat that’s still healthier than standard options, this modified Vanilla Bean Frappuccino uses almond milk and half the vanilla syrup for a significantly lighter option.
What makes it special: It tastes like a vanilla milkshake but with a fraction of the calories—perfect for satisfying a sweet tooth without overindulging.
How to order: “Could I get a tall Vanilla Bean Crème Frappuccino with almond milk, light ice, no whipped cream, and half the vanilla bean powder?”
15. Steamed Apple Juice with Cinnamon – Best Caffeine-Free Warmer
| Nutrition (Tall) | Amount |
|---|---|
| Calories | 130 |
| Sugar | 30g (naturally occurring) |
| Fat | 0g |
| Caffeine | 0mg |
This simple, cozy drink is essentially hot apple cider. While it does contain natural sugar from the apple juice, it has no added sugars and provides a comforting option when you want something warm without caffeine.
What makes it special: The warming cinnamon complements the natural sweetness of the apple juice, creating a nostalgic treat that feels indulgent but remains relatively light.
How to order: “I’d like a tall steamed apple juice with a sprinkle of cinnamon, please.”
Expert Tips for Ordering Healthy at Starbucks
Follow these barista-approved tips to make any Starbucks drink healthier without sacrificing flavor:
Milk Options at Starbucks
Your choice of milk makes a big difference:
| Milk Type | Calories | Sugar |
|---|---|---|
| Whole Milk | 180 | 14g |
| Nonfat Milk | 100 | 14g |
| Almond Milk | 80 | 3g |
| Coconut Milk | 130 | 10g |
| Oat Milk | 140 | 7g |
| Soy Milk | 130 | 8g |
Dietitian Caroline explains:
“Almond milk is the lowest-calorie option and works well in cold drinks. Coconut milk adds nice flavor to hot drinks with fewer calories than whole milk.”
Source: Mayo Clinic Milk Guide
How to Make Your Starbucks Drinks Healthier
Try these easy tips:
Cut Back on Syrup
- Ask for one pump instead of three
- Try sugar-free vanilla or cinnamon dolce
- Add cinnamon or nutmeg from the condiment bar
- Choose unsweetened tea
- Use Stevia packets instead of syrup
Choose Better Milk
- Switch from whole milk to nonfat (saves 80 calories)
- Try almond milk for lowest calories
- Coconut milk adds flavor with fewer calories than whole milk
Get a Smaller Size
Going down one size cuts calories by about 25%:
| Size Change | Calorie Savings |
|---|---|
| Venti to Grande | 20-25% less |
| Grande to Tall | 25-30% less |
| Tall to Short | 30-35% less |
Former barista Sarah shares:
“The ‘Short’ size (8oz) isn’t on the menu but you can order it for hot drinks. It has the same amount of espresso as a tall but less milk, saving you calories and money.”
Special Dietary Needs: Vegan, Keto, and More
Starbucks offers options for various dietary preferences:
Best Vegan Healthy Starbucks Beverages
- Cold brew with almond milk
- Iced Coffee with coconut milk
- Caffè Americano with soy milk
- Unsweetened black tea or green tea
- Matcha Green Tea Latte with oat milk (no whip)
Best Keto Healthy Starbucks Drinks
- Nitro Cold Brew with a splash of heavy cream
- Iced Coffee with sugar-free vanilla and light heavy cream
- Caffè Misto with half hot water, half steamed heavy cream
- Unsweetened Passion Tango Iced Tea
Best Caffeine-Free Healthy Starbucks Drinks
- Mint Majesty Herbal Tea
- Unsweetened Passion Tango Tea
- Steamed apple juice with cinnamon
- Vanilla Bean Frappuccino light style with almond milk (no whip)
Hidden Sugar at Starbucks: What to Watch For
Some Starbucks ingredients contain hidden sugars that might surprise you:
Sugar in Flavored Syrup
Each pump of flavored syrup adds sugar and calories:
| Syrup Type | Sugar/Pump | Calories/Pump |
|---|---|---|
| Classic | 5g | 20 |
| Vanilla | 5g | 20 |
| Caramel | 5g | 20 |
| Hazelnut | 5g | 20 |
Nutritionist Jamie says:
“Ask for just one pump instead of the usual three or four. You’ll still taste the flavor with much less sugar. Even better, try sugar-free syrups or add cinnamon.”
Unexpected High-Sugar Items
These items contain more sugar than you might expect:
- Vanilla Sweet Cream Cold Foam (30+ calories per tablespoon)
- Caramel Drizzle (15+ calories per serving)
- Cold Brew with Cold Foam (foam is sweetened unless specified)
- White Chocolate Mocha (even a single pump is high in sugar)
Nutritionist Dr. Lauren Harris explains:
“Many people choose cold foam options assuming they’re low in calories, but the standard recipe uses vanilla sweet cream which contains both heavy cream and vanilla syrup. Always specify ‘nonfat cold foam’ or ‘unsweetened cold foam’ to avoid this hidden source of sugar and calories.”
Make These Drinks at Home
Save money by making these healthy Starbucks-inspired drinks at home:
Easy Iced Coffee
What you need:
- 1 cup strong coffee, cooled
- 1/2 cup unsweetened vanilla almond milk
- Ice cubes
- Optional: 1/4 teaspoon vanilla extract
- Optional: 1 packet stevia
How to make it:
- Brew strong coffee and let cool
- Fill a glass with ice
- Pour coffee over ice
- Add almond milk and sweetener if using
- Stir and enjoy
Nutrition:
- Calories: 20
- Sugar: 0g
Copycat Passion Tea Light
Ingredients:
- 2 Tazo Passion tea bags (or any hibiscus tea)
- 2 cups hot water
- 2 tablespoons fresh lemon juice
- 1 packet stevia or monk fruit sweetener
- Ice cubes
- Fresh berries for garnish (optional)
Instructions:
- Steep tea bags in hot water for 5 minutes (just like making unsweetened tea)
- Remove tea bags and refrigerate tea until cool
- Add lemon juice and sweetener
- Serve over ice with fresh berries
Nutrition per serving:
- Calories: 10
- Sugar: 1g
- Fat: 0g
Homemade Protein Cold Brew Breakfast Shake
Ingredients:
- 1 cup cold brew coffee concentrate
- 1/2 cup unsweetened almond milk
- 1 scoop vanilla protein powder (20g protein)
- 1/2 frozen banana
- 1/2 teaspoon cinnamon
- Ice cubes
Instructions:
- Combine all ingredients in a blender
- Blend until smooth
- Pour into a glass and enjoy as a complete breakfast
Nutrition per serving:
- Calories: 160
- Protein: 22g
- Sugar: 7g (from banana)
- Fat: 3g
Common Questions
What’s the healthiest Starbucks drink for weight loss?
The healthiest options are unsweetened black tea or green tea (0 calories), Nitro Cold Brew (5 calories), or espresso with a splash of almond milk (30 calories). All give you caffeine with almost no calories.
Does Starbucks use real sugar?
Yes, their classic syrup is made with cane sugar. They offer sugar-free vanilla and sugar-free cinnamon dolce made with sucralose. You can also use Stevia packets available at most stores.
How many calories are in sugar-free syrups?
Sugar-free syrups have about 0-5 calories per pump, compared to 20 calories in regular syrups. They contain artificial sweeteners, which some people prefer to avoid.
What sugar-free options does Starbucks have?
Starbucks offers sugar-free vanilla and sugar-free cinnamon dolce flavored syrups. They also have Stevia packets. Unsweetened coffee, espresso, and unsweetened tea are naturally sugar-free.
Can I make a Frappuccino healthier?
Yes! Ask for the “light” version, which uses nonfat milk and sugar-free syrup. Skip the whipped cream and choose a coffee-based Frappuccino rather than a cream-based one.
Bottom Line
You can enjoy Starbucks and still eat healthy! The key is to control sugar by limiting flavored syrup, choose better milk options, and pick smaller sizes.
The best choices for you depend on your taste and diet goals. For lowest calories, pick simple coffee or unsweetened tea with minimal add-ins. If you want something more filling, try drinks with almond milk or light foam.
Remember that even healthy Starbucks drinks should fit into your overall balanced diet.
Have you tried any of these healthy options? Which one do you like best? Share in the comments!
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