The Lowest-Calorie Options: Almond and Coconut Milk
For those strictly counting calories, the best bet is one of Starbucks' plant-based milks. Both almond and coconut milk offer a significantly lower calorie count compared to their dairy and other plant-based counterparts.
Almond Milk: The Top Contender
Starbucks almond milk consistently ranks as the lowest-calorie milk option on their menu. An 8 oz serving typically contains around 60 calories. It's also the lowest in sugar among the plant-based choices, containing about 3 grams of added sugar per cup, making it a great option for those trying to reduce both calories and sugar intake. However, it is also lower in protein than dairy or soy milk, so it may not keep you as full. The flavor is often described as nutty and can complement certain drinks well.
Coconut Milk: A Close Second
Starbucks' coconut milk is the second-lowest calorie plant-based option, with an 8 oz serving containing approximately 80 calories. It's a good choice for those who enjoy its distinct flavor and creamy texture. While low in calories, it is higher in saturated fat than almond milk and contains more sugar. It can add a tropical twist to certain beverages, but some find it can make the espresso taste more bitter when steamed.
The Dairy Alternative: Nonfat Milk
For those who prefer dairy but still want a low-calorie drink, nonfat milk (also known as skim milk) is the way to go. An 8 fl oz serving has about 80 calories and is packed with protein (8g), making it a more satisfying option than most plant-based milks. However, it is also naturally higher in sugar due to lactose, the sugar found in milk. It is an excellent middle ground, offering a creamy texture and more protein without the higher calorie and fat content of 2% or whole milk.
Comparing All Starbucks Milk Options
To make an informed decision, it's helpful to see how all the milk options stack up against each other. The table below compares the nutritional information for an 8 fl oz serving of each milk type based on available data from various sources.
| Milk Type | Calories (per 8 fl oz) | Fat (per 8 fl oz) | Sugar (per 8 fl oz) | Protein (per 8 fl oz) |
|---|---|---|---|---|
| Almond Milk | ~60 | ~4g | ~3g | ~2g |
| Coconut Milk | ~80 | ~5g | ~8g | ~1g |
| Nonfat Milk | ~80 | ~0g | ~12g* | ~8g |
| 2% Milk | ~120 | ~5g | ~12g* | ~8g |
| Soy Milk | ~130 | ~6g | ~13.5g | ~11g |
| Oat Milk | ~130* | ~3.5g* | ~14g* | ~1g* |
| Whole Milk | ~140 | ~8g | ~12g* | ~8g |
*Note: Nutritional information can vary slightly by region and specific brand used in-store.
Other Nutritional Considerations Beyond Calories
While calories are a key factor for many, the bigger nutritional picture includes other components:
- Sugar Content: For those monitoring sugar intake, almond milk is the clear winner among plant-based milks, containing the lowest amount. Dairy milks and soy milk contain more natural and added sugars.
- Protein for Satiety: If feeling full is a priority, nonfat milk and soy milk are the best options, both providing significantly more protein than almond or coconut milk.
- Fat Profile: Nonfat milk contains virtually no fat, while almond milk is also very low in saturated fat. Coconut milk, however, contains a higher amount of saturated fat.
- Fortified Nutrients: Many plant-based milks at Starbucks are fortified with vitamins and minerals like Vitamin A and Calcium, though dairy milks are naturally rich in these.
Making the Best Choice for Your Diet
Beyond selecting a milk, here are some strategies for reducing calories in your Starbucks order:
- Customize Syrups: A significant portion of a flavored latte's calories comes from sugary syrups. Opt for fewer pumps or choose sugar-free vanilla or cinnamon dolce syrup.
- Go Smaller: A tall (12 oz) drink inherently has fewer calories than a grande (16 oz) or venti (24 oz).
- Skip the Whipped Cream: Whipped cream can add over 100 calories and is high in saturated fat.
- Consider the Base: Instead of a latte, a Caffè Misto uses brewed coffee with steamed milk, meaning less milk and fewer calories. A black coffee or Americano is the lowest-calorie option of all. For more healthy drink ideas, visit the Alix Turoff Nutrition website.
How Your Milk Choice Affects Your Drink's Flavor and Texture
Your milk selection does more than just alter the calorie count—it changes the sensory experience of your coffee.
- Almond Milk: Provides a slight nutty flavor and a thinner consistency, which may be preferred in iced drinks.
- Soy Milk: Often vanilla-flavored at Starbucks, it adds a distinct sweetness and creamy texture that foams well.
- Oat Milk: Creates a creamy and rich mouthfeel, similar to dairy, but can be higher in calories.
- Coconut Milk: Adds a tropical flavor note and can be more acidic when steamed.
- Nonfat Milk: Offers a clean, non-intrusive flavor, but won't provide the richness of higher-fat milks.
Conclusion: The Final Verdict on Calories
To summarize, Starbucks almond milk has the least calories among all standard milk options, making it the best choice for those focused on minimizing their calorie intake. For dairy fans, nonfat milk provides a low-calorie alternative that is also high in protein. When making your selection, consider your total nutritional goals, including sugar and protein intake, and don't be afraid to customize your drink with sugar-free syrups and other modifications to create a delicious and healthy beverage. The best milk for you ultimately depends on a combination of your health targets and personal taste preferences.
Which Starbucks milk has the least calories? The final ranking:
- Almond Milk (~60 calories/8 oz)
- Nonfat Milk (~80 calories/8 oz)
- Coconut Milk (~80 calories/8 oz)
- 2% Milk (~120 calories/8 oz)
- Soy Milk (~130 calories/8 oz)
- Oat Milk (~130 calories/8 oz)
- Whole Milk (~140 calories/8 oz)
