What is the healthiest thing to drink at Starbucks?

According to nutritionists, simple, black coffee or unsweetened tea are easily the most wholesome options at the popular coffee chain. For those seeking an alternative to these basic choices, determining what is the healthiest thing to drink at Starbucks involves understanding customization and smart substitutions to reduce sugar and calories.

Quick Summary

This guide reveals the most nutritious and low-calorie beverages at Starbucks, from simple coffees to modified lattes and teas. It explains how to effectively customize drinks by choosing healthier milks, reducing syrup pumps, and using sugar-free options to meet personal health goals.

Key Points

• Start Simple: The simplest and healthiest choices are plain black coffee, Caffè Americano, and unsweetened brewed teas, which are low in calories and sugar.

• Customize with Sugar-Free Syrups: Cut down on added sugar by requesting sugar-free vanilla syrup instead of regular flavored syrups.

• Choose Lighter Milk Options: Opt for nonfat milk or unsweetened plant-based alternatives like almond milk or oat milk to reduce calories and fat.

• Skip Unnecessary Add-ons: Avoid whipped cream, sugary drizzles, and extra pumps of syrup to significantly lower the calorie and sugar content.

• Be Specific with Baristas: Don't hesitate to ask baristas for customizations like "unsweetened" tea or fewer syrup pumps to tailor your order to your health goals.

• Consider Refreshers Carefully: While some Refreshers are lower-calorie, many contain added sugar. Specify light or unsweetened versions to control sugar intake.

• Explore Low-Calorie Alternatives: For a creamy fix, try a Caffè Misto with almond milk or a customized Iced Shaken Espresso with sugar-free syrup.

Your Guide to Healthy Starbucks Choices

For many, a daily trip to Starbucks is a non-negotiable ritual, but the nutritional content of many menu items can be a serious concern. While the famously sweet Frappuccinos and flavored lattes can pack in hundreds of calories and grams of sugar, the good news is that the menu is also filled with options that can align with a health-conscious lifestyle. The key is knowing which drinks to order and, most importantly, how to customize them to your advantage.

The Simplest and Smartest Choices

The simplest and most straightforward choices are often the best for your health. These beverages contain minimal to no sugar or calories before customization.

• Brewed Black Coffee: A grande Pike Place Roast has just 5 calories and no sugar, offering a pure caffeine boost. This is the base for many custom, low-calorie drinks.
• Caffè Americano: This simple blend of espresso and hot water is virtually calorie-free, with a grande containing only 15 calories. It provides a strong coffee flavor without any unnecessary extras.
• Unsweetened Brewed Teas: Hot or iced, unsweetened black, green, or herbal teas like Passion Tango® Tea are excellent, zero-calorie options rich in antioxidants. Always specify "unsweetened" when ordering iced tea, as the standard recipe includes sweetener.
• Nitro Cold Brew: This drink is infused with nitrogen, giving it a naturally smooth, creamy texture and a slightly sweet flavor without any added sugar. A tall is only 90 calories and feels like a treat.

Customizing Creamy and Sweet Drinks

If plain coffee or tea isn't your preference, you can still enjoy creamy and flavorful drinks by making smart modifications.

• Skinny Vanilla Latte: Order a Grande Iced Skinny Vanilla Latte with nonfat milk and sugar-free vanilla syrup for a satisfying, lower-calorie treat with 80 calories. This is a great choice for those who crave a classic flavored latte.
• Caffè Misto: A Caffè Misto is half coffee and half steamed milk. Ordering it with nonfat or almond milk is a great way to enjoy a creamy, coffee-forward drink with fewer calories and less sugar.
• Iced Shaken Espresso: To reduce the sugar in this popular drink, ask for blonde espresso, use sugar-free vanilla syrup instead of classic, and request a splash of almond or oat milk. The shaken preparation gives it a delicious frothiness.
• Matcha Green Tea Latte: While the standard matcha is very high in sugar, you can reduce it by asking for fewer scoops of the sweetened matcha powder and using almond milk instead of soy, which is often sweeter.

Comparison Table: Healthy vs. Indulgent Orders

To illustrate the impact of customizations, here is a comparison of typical healthy orders versus their conventional counterparts in a Grande size.

Drink Order	Healthy Customization	Calories (Approx.)	Sugar (Approx.)	Indulgent Version (Grande)	Calories (Approx.)	Sugar (Approx.)
Vanilla Latte	Skinny Vanilla Latte with Nonfat Milk	80	16g	Vanilla Latte with 2% Milk	250	35g
Americano	Caffè Americano, Black	15	0g	Caffè Americano with Whole Milk & Syrup	150	25g
Iced Tea	Unsweetened Iced Green Tea	0	0g	Iced Green Tea Lemonade, Sweetened	80	18g
Cold Brew	Plain Cold Brew	5	0g	Vanilla Sweet Cream Cold Brew	120	12g
Cappuccino	Cappuccino with Almond Milk	60	5g	Cappuccino with 2% Milk	120	12g

How to Order Like a Health Pro

Making healthier choices at Starbucks is largely about understanding the components of your drink and being willing to make simple substitutions. Baristas are accustomed to requests for modifications, so don't hesitate to ask.

1. Reduce Syrups: Flavored syrups are one of the biggest sources of added sugar. Ask for fewer pumps or use sugar-free alternatives. The only sugar-free syrup available is often vanilla, but combining it with a sprinkle of cinnamon can create a richer flavor.
2. Choose the Right Milk: Opt for nonfat milk or plant-based milks like almond or coconut to cut down on calories and fat. Be aware that some milk alternatives still contain added sugars.
3. Skip the Whipped Cream: Whipped cream can add 60-100 calories to a drink. Omitting it is a simple way to make your drink healthier.
4. Go "Light" for Frappuccinos: For those who simply can't give up a Frappuccino, ask for a "Light" version, which uses a special, lower-calorie base. However, some sources report that Starbucks has phased out the low-fat Frappuccino base. You can create a healthier, but less creamy, blended coffee drink by mixing coffee, ice, and sugar-free syrup.

Healthier Drink Alternatives and Customizations

Beyond the basic coffees and teas, there are several other delicious and healthy alternatives. Consider these options for a boost of flavor without the guilt.

Green Tea and Beyond

Green tea is celebrated for its antioxidant properties. The standard iced green tea is zero-calorie and can be customized in creative ways.

• Iced Green Tea: A simple, refreshing, and calorie-free drink on its own. Add a squeeze of lemon for extra zest and no calories.
• Iced Passion Tango® Tea: This hibiscus-based herbal tea is also calorie-free when unsweetened, offering a vibrant, fruity flavor without any sugar.
• Iced Peach Green Tea: While the standard version contains added sugar, you can request it unsweetened with light peach juice or no peach juice for a refreshing, low-calorie treat.

Blended and Indulgent-Feeling Options

If you want something that feels more indulgent, smart customization is the key.

• Custom Low-Calorie Frappuccino: While the pre-made Frappuccinos are often sugar bombs, you can mimic a blended coffee by ordering a coffee base blended with ice, nonfat milk, and a sugar-free syrup. While not as creamy, it satisfies the craving with far fewer calories.

Other Simple Swaps

• Requesting Light: Ask for "light ice" or "less milk" to control the balance and potentially reduce calories.
• Toppings: Opt for a sprinkle of cinnamon, nutmeg, or pumpkin spice instead of sugary toppings or whipped cream.

Conclusion: The Power is in Your Customization

Ultimately, the healthiest thing to drink at Starbucks is not a single item but rather a mindset of mindful ordering. Simple, unmodified black coffee or unsweetened brewed teas are the most direct routes to a healthy beverage. However, by leveraging the power of customization—asking for sugar-free syrups, choosing low-fat or non-dairy milk, and skipping whipped cream—you can transform many Starbucks drinks into a treat that aligns with your health goals without sacrificing flavor. The menu is a guide, but your specific order is what determines the true nutritional value of your beverage.

For more in-depth nutritional information on specific Starbucks items, you can consult their official website.

Frequently Asked Questions

What is the lowest-calorie drink at Starbucks?

The lowest-calorie drinks are plain brewed black coffee, Caffè Americano, and unsweetened brewed teas, which all contain about 5 calories or less.

How can I make my Starbucks order low-calorie?

To make your order low-calorie, ask for sugar-free syrup, use nonfat or non-dairy milk (like almond or coconut), skip the whipped cream, and order a smaller size like a Tall.

Are Starbucks Refreshers a healthy choice?

While refreshing, most Starbucks Refreshers are sweetened and contain added sugar. For a healthier option, you can order a light version or request less of the base.

Is oat milk a healthy alternative at Starbucks?

Oat milk is a popular non-dairy option but can be higher in carbs and sugar than other plant-based milks. Unsweetened almond milk is a safer bet for lower sugar content.

Does Starbucks have sugar-free syrups?

Starbucks offers sugar-free vanilla syrup, which is a great way to add flavor to your coffee without the extra calories from sugar.

What's a healthy alternative to a Frappuccino?

For a lower-calorie blended coffee drink, you can order a simple coffee base with nonfat milk, ice, and sugar-free vanilla syrup blended together. While not as creamy as a traditional Frappuccino, it satisfies the craving with less sugar.

Can I get a healthy mocha at Starbucks?

A traditional mocha is very high in sugar and calories. To make a healthier version, order a nonfat Caffè Latte with a single pump of mocha sauce and no whipped cream.

What is the healthiest thing to drink at Starbucks for weight loss?

For weight loss, the healthiest options are beverages with minimal calories and sugar, such as black coffee, unsweetened iced tea, or a Caffè Americano. Customizing with sugar-free syrups and nonfat milk is key.