Nutrition Diet: What's the best drink to get from Starbucks? A Guide for Healthier Choices

October 22, 2025 •

5 min read

Did you know a standard grande Chai Tea Latte can pack over 40 grams of sugar, more than a can of soda? Finding out what's the best drink to get from Starbucks? for your nutrition goals requires knowing how to navigate the menu and customize your order. This guide will help you make smarter, healthier choices without sacrificing flavor.

Quick Summary

Many popular Starbucks beverages are surprisingly high in sugar and calories. You can make healthier choices by selecting low-sugar base drinks and customizing milk, syrups, and toppings to reduce the caloric and sugar content significantly. It's all about strategic ordering to align with your nutritional goals.

Key Points

Start with the Basics: Unsweetened black coffee, Americanos, and brewed teas are the healthiest base options, with very few calories and no added sugar.
Control Your Milk: Swap standard 2% milk for low-calorie almond milk or nonfat milk to reduce calories and fat. Consider the new protein-boosted milk for higher protein intake.
Limit Sugar Intake: Minimize added sugar by asking for sugar-free syrups or fewer pumps of regular syrup. A standard Grande has four pumps, each adding significant sugar.
Skip the Toppings: Avoid whipped cream and sugary drizzles, which add unnecessary calories and sugar.
Embrace Customizations: Ordering "skinny" automatically modifies a drink with nonfat milk and sugar-free syrup. You can also build your own lower-sugar drinks, like a custom blended cold brew.
Be Mindful of Sweetened Teas and Refreshers: While refreshing, many iced teas and refreshers come with pre-added sugar. Ask for unsweetened versions or swap lemonade for water to cut calories.

For many, a trip to Starbucks is a daily ritual. While it offers a wide range of beverages, from simple brewed coffees to indulgent blended creations, the nutritional impact can vary dramatically. Without careful consideration, some of the most popular drinks can contribute a surprising amount of added sugar and calories to your day. A standard Caramel Frappuccino, for instance, contains a staggering 60 grams of sugar in a grande size. The good news is that with a little knowledge and some strategic ordering, you can still enjoy a delicious drink that aligns with your health goals. This guide will walk you through the healthiest base options and how to customize your order effectively.

Healthiest Low-Calorie Base Options

Starting with a low-calorie base is the foundation of a healthy Starbucks order. These beverages offer the flavor and caffeine you crave with minimal nutritional impact.

Black Coffee: A classic Pike Place brewed coffee contains only 5 calories per grande and zero sugar. It's a pure and simple way to get your caffeine fix, and adding a dash of cinnamon can provide extra flavor without calories.
Caffè Americano: Made with espresso and hot water, a grande Americano is also extremely low in calories, with just 15, and is sugar-free. You can enjoy it hot or iced, and it serves as a strong base for light modifications.
Cold Brew Coffee: Starbucks' signature cold brew, served black, has just 5 calories and is a smooth, refreshing option. Infused with nitrogen, the Nitro Cold Brew offers a creamy texture without any added fat or sugar.
Plain Brewed Tea: Starbucks offers an impressive selection of hot and iced teas, including black, green, and herbal varieties. When ordered plain without any added sweeteners, they contain zero calories and zero sugar. Green tea, in particular, offers antioxidants and a steady energy boost.

Strategic Customizations for Better Nutrition

Customizing your drink is where you take control of its nutritional profile. Here’s how to make smart swaps for a healthier result.

Choosing the Right Milk

Milk can significantly impact a drink's calorie and fat content. Starbucks automatically uses 2% milk in many drinks, so requesting a substitute is key.

Almond Milk: This is one of the lowest-calorie milk options available at Starbucks. A grande latte with almond milk will save you a substantial amount of calories compared to 2% milk.
Nonfat (Skim) Milk: A good middle ground, nonfat milk is lower in calories than 2% but offers more protein than plant-based options, helping you feel fuller longer.
Protein-Boosted Milk: Introduced in 2025, this milk blend combines 2% milk with whey protein, adding a significant protein boost (up to 36g per grande) to any latte.
Avoid Soy and Oat Milk for Low Sugar: While popular, Starbucks' soy and oat milk often contain added sugars and higher calories than almond or nonfat milk.

Controlling Sugar with Syrups and Toppings

Syrups are the primary source of added sugar in most flavored Starbucks drinks. Here's how to manage it.

Sugar-Free Syrups: Your best tool for cutting sugar is to opt for sugar-free syrups. Sugar-free vanilla is consistently available, and you may find other seasonal options like sugar-free cinnamon dolce.
Fewer Pumps: A standard grande receives four pumps of syrup. Ask for just one or two pumps to significantly reduce the sugar. Each pump adds approximately 20 calories and 5 grams of sugar.
Skip the Whipped Cream: Whipped cream adds 60 to 100 calories per serving. Skipping it is a simple way to lighten up your order.
Use Spices: For a hint of sweetness without sugar, ask for a dusting of spices like cinnamon or nutmeg on top of your drink.

High-Protein Options for a Filling Boost

For those seeking a more substantial, filling beverage, Starbucks offers new, protein-enhanced options.

Protein Lattes: These are made with the new Protein-Boosted milk and come in flavors like Vanilla or Banana Cream Matcha. A grande can pack up to 36 grams of protein, making it an excellent post-workout or meal replacement option.
Protein Cold Foam: For an easy and customizable protein add-on, you can request Protein Cold Foam on any cold beverage. Flavors include vanilla, chocolate, and seasonal options.

Comparison: Popular vs. Customized Drinks


Drink (Grande Size)	Standard Nutrition	Healthier Customization	Estimated Customized Nutrition (Calories/Sugar)
Iced Caramel Macchiato	250 Calories / 37g Sugar	Sub almond milk, use sugar-free vanilla syrup, light caramel drizzle	~105 Calories / 12g Sugar
Hot Matcha Latte	220 Calories / 31g Sugar	Sub coconut milk, use sugar-free vanilla, no classic syrup	~100 Calories / Low Added Sugar
Iced Chai Tea Latte	~240 Calories / 42g Sugar	Order unsweetened brewed chai tea, add almond milk and stevia	Minimal Calories / Minimal Sugar
Caffè Latte	190 Calories / 18g Sugar	Sub nonfat or almond milk, no classic syrup	~70-120 Calories / Lower Sugar (Natural from Milk)

Navigating Refreshers and Frappuccinos

While some blended drinks are best avoided for a healthy diet, you can still enjoy some fruity flavors with modifications.

Unsweetened Iced Tea with Lemonade: For a low-sugar alternative to Refreshers, ask for unsweetened iced green or black tea with a splash of lemonade. It provides a bright flavor with far less added sugar than the standard version.
Custom Frappuccinos: Traditional Frappuccinos are loaded with sugar, but you can create a lighter blended coffee. Ask for a cold brew blended with ice, a splash of almond milk, and sugar-free vanilla syrup. It will be icier than a standard Frappuccino but provides a similar blended experience without the massive sugar load.

Conclusion: The Best Drink is a Smartly Ordered Drink

Ultimately, what's the best drink to get from Starbucks? is a personal decision based on your nutritional goals. For the absolute healthiest choice, simple is best: black coffee or unsweetened tea. However, if you enjoy more complex flavors, the key is to take advantage of Starbucks' customization options. By swapping out high-sugar syrups for sugar-free alternatives, opting for lower-calorie milks, and skipping the whipped cream, you can transform a potential sugar bomb into a delicious and guilt-free treat. Remember to use the Starbucks app to calculate the nutrition facts for your specific customizations. For more healthy tips when eating out, consult this helpful guide: The Best Low-Calorie Starbucks Drinks for Weight Loss, According to a Dietitian.

Frequently Asked Questions

The lowest calorie options at Starbucks are black coffee, Caffè Americanos, and plain brewed teas (hot or iced). These typically contain fewer than 20 calories and have no added sugar.

To reduce sugar, ask for sugar-free syrups instead of regular ones (e.g., vanilla), request fewer pumps of any flavored syrup, and skip the whipped cream and sweet drizzles.

Refreshers are lower in calories than many other sugary drinks, but they still contain sugar from fruit juice. For a healthier option, ask for no added lemonade or sweetener.

A "skinny" drink order means it will be made with nonfat milk, sugar-free syrup (if available for that flavor), and no whipped cream.

Yes, as of recently, Starbucks offers Protein-Boosted milk and Protein Cold Foam, which you can add to many beverages to significantly increase the protein content.

Choose a base like black coffee or cold brew. Use a splash of heavy cream for richness and sugar-free syrups for flavor. Avoid sweetened milks like soy or oat milk, which contain added sugar.

The most accurate way is to use the interactive nutrition calculator available on the Starbucks app or website. You can input your customizations and get an updated nutritional breakdown.