What is the Healthiest Drink to Get at Starbucks?

December 9, 2025 •

3 min read

According to nutritionists, many popular Starbucks drinks can contain significantly more sugar than a glazed donut. Navigating the menu to find genuinely healthy choices can be tricky, which is why understanding the ingredients and customization options is key to determining what is the healthiest drink to get at Starbucks.

Quick Summary

This guide breaks down the healthiest beverage options available at Starbucks, detailing which drinks are naturally low in calories and sugar. It also provides simple ordering tips to customize your favorite coffee and tea drinks, ensuring they align with your nutritional goals.

Key Points

Start with a simple base: Brewed coffee, plain espresso, and unsweetened teas offer the lowest calories and sugar.
Customize your milk: Opt for almond, coconut, or nonfat milk to reduce calorie and sugar counts.
Choose sugar-free syrups: Use sugar-free vanilla syrup instead of standard flavored syrups to add flavor without the excess sugar.
Downsize your order: Ordering a smaller size, like a Tall instead of a Venti, is a simple way to reduce total calories and ingredients.
Ask for fewer pumps: Reduce the number of syrup pumps, as each adds 20 calories and 5g of sugar.
Skip the extras: Forgo whipped cream and sugary drizzles, which significantly increase the calorie count.
Try a Caffè Misto: This lighter version of a latte uses half brewed coffee and half steamed milk, cutting calories substantially.

Understanding the Nutritional Pitfalls at Starbucks

Before diving into the best options, it is important to recognize where many Starbucks drinks go wrong from a health perspective. The issue often lies in the additions, not the core ingredients. A cup of black coffee or plain tea is very low in calories, with potential health benefits from antioxidants. However, the inclusion of syrups, sauces, and whipped cream quickly adds a substantial amount of sugar and fat. For instance, a standard grande latte with added flavors can pack hundreds of calories and dozens of grams of sugar.

The Healthiest Core Menu Drinks

For those seeking simplicity, the healthiest choices are often the most straightforward. These beverages rely on minimal ingredients, providing hydration and a caffeine boost without added sugars or fats.

Brewed Coffee: Any size of plain, black brewed coffee is one of the healthiest options available, containing just 5 calories and no sugar in a grande size. It provides an energy boost and is a great source of antioxidants.
Caffè Americano: A Caffè Americano is simply espresso shots topped with hot water. A grande has only 15 calories and zero sugar, offering a strong coffee flavor for minimal calories.
Cold Brew Coffee: Similar to an Americano, a grande Cold Brew has only 5 calories and no sugar. It is smoother and less acidic than regular iced coffee. For extra flavor, you can add a splash of almond milk and a sugar-free vanilla syrup.
Plain Teas: Both hot and iced plain teas are excellent choices. Starbucks offers a variety of calorie-free options, such as Iced Black Tea, Iced Green Tea, and Mint Majesty herbal tea. Unsweetened, these contain zero sugar and offer high antioxidant content.

Customizing Your Drink for Health

Even if your favorite drink is not on the 'healthiest' list, you can make smarter choices with simple customizations.

Choose a smaller size: This is the easiest way to reduce calories and sugar without changing the recipe. For hot drinks, a Short is a great option, while a Tall is perfect for iced beverages.
Reduce syrup pumps: Most grande flavored drinks come with four pumps of syrup, with each pump adding about 20 calories and 5 grams of sugar. Requesting fewer pumps (e.g., one or two) can drastically cut down on sugar content.
Use sugar-free syrup: If you need sweetness, opt for sugar-free vanilla syrup instead of the regular flavored versions. Starbucks generally only offers sugar-free vanilla.
Switch your milk: Dairy and non-dairy options vary significantly in nutritional content. Almond milk is the lowest calorie option, though nonfat milk provides more protein for satiety. Soy milk is higher in sugar at Starbucks.
Skip the extras: Whipped cream and heavy drizzles add unnecessary calories. You can save 60-100 calories by simply skipping the whipped cream.

Healthy Starbucks Drink Comparison Table

Here is a quick comparison of some popular drink types and how their nutritional profiles can change with customization.


Drink Type	Standard Order (Grande)	Healthier Version (Grande)	Calories (Healthier)	Notes
Caffè Americano	Espresso, Hot Water	Espresso, Hot Water	15	Inherently healthy. No customization needed for lowest calories.
Iced Green Tea	Water, Green Tea Base	Water, Unsweetened Iced Green Tea	0	Request unsweetened to remove all sugar.
Vanilla Latte	Espresso, 2% Milk, Vanilla Syrup	Espresso, Nonfat Milk, Sugar-Free Vanilla	~80-100	Reduces calories by over 50% by removing sugar and fat.
Matcha Latte	Matcha Powder, 2% Milk, Classic Syrup	Matcha Powder, Coconut Milk, Sugar-Free Vanilla	~100	Matcha contains antioxidants; removing classic syrup cuts significant sugar.
Cold Brew	Cold Brew, Water	Cold Brew, Water	5	Start with the low-calorie base and add flavor sparingly.

Conclusion

While many items on the Starbucks menu are high in calories and sugar, finding a healthy drink is straightforward if you know what to look for and how to customize your order. Simple choices like black coffee, Americanos, and unsweetened teas are the best for minimal calories and maximum health benefits. For those who prefer more complex beverages, modifications like using nonfat or almond milk, opting for sugar-free syrups, and downsizing your order can make a significant difference. With these tips, you can enjoy your Starbucks run while staying aligned with your health and wellness goals. Remember, the healthiest drink is often the simplest one, or a well-customized favorite. For more nutritional information, you can always check Starbucks' official website.

Frequently Asked Questions

The lowest-calorie hot drink is brewed black coffee, followed closely by a Caffè Americano, with both being under 15 calories.

The healthiest iced coffee is a Cold Brew or Iced Coffee ordered black. For flavor, add a splash of almond milk and a pump of sugar-free vanilla.

No, a truly healthy Frappuccino is not possible. Starbucks stopped offering 'light' frappuccino syrup base. For a creamy blended drink, some suggest blending coffee with sugar-free syrup and a milk alternative, but the texture will differ.

Almond milk is the lowest-calorie option, while nonfat dairy milk offers more protein for a filling effect. It is important to note that many non-dairy milks at Starbucks, including soy and oat milk, contain added sugars.

To reduce sugar, ask for fewer pumps of syrup (most drinks get four) or switch to the sugar-free vanilla syrup. You can also skip flavored sauces and opt for natural spices like cinnamon.

A standard Matcha Latte is high in sugar, but it can be made healthier. Customize it by asking for fewer pumps of classic syrup, swapping to a low-sugar milk like coconut or almond, and adding sugar-free vanilla if desired.

While Refreshers are lower in calories than many sugary coffee drinks, they still contain significant amounts of sugar. To make them healthier, ask for the unsweetened version or with light lemonade and a non-caloric sweetener.

A standard Grande latte with 2% milk is around 190 calories. By switching to nonfat milk, you can reduce this significantly, and removing added syrups will lower it even further.