Navigating the extensive Starbucks menu for a healthy choice can be challenging, but the best options prioritize low calories and minimal added sugar. While sugary Frappuccinos and syrupy lattes are popular, a wide array of healthier, refreshing, and delicious alternatives are available with a little knowledge of the menu and how to customize your order.
The Healthiest Ready-Made Choices
For those who prefer a grab-and-go option with no modifications, some excellent low-calorie drinks are available on the menu. The key is to look for beverages that are naturally low in sugar or utilize simple, clean ingredients.
Brewed Black Coffee
Unquestionably the simplest and healthiest option, a grande black coffee contains about 5 calories and no sugar or fat. It provides a clean energy boost from caffeine with numerous documented health benefits, including a reduced risk of certain diseases.
Caffè Americano
An Americano is espresso shots topped with hot water. The iced version, which is just espresso and water over ice, offers a smooth and refreshing caffeine kick with very few calories. It’s a sophisticated alternative to drip coffee and is also very low in calories and sugar.
Iced Passion Tango Tea
This herbal tea beverage is made from a vibrant mix of hibiscus, apple, and lemongrass. When ordered unsweetened, it contains zero calories and zero sugar, making it a perfectly guilt-free, refreshing option for non-coffee drinkers.
Nitro Cold Brew
Known for its velvety texture and naturally sweeter taste, Nitro Cold Brew is infused with nitrogen. A grande contains just 5 calories and is served black, so it’s free of added sugar and dairy. It provides a rich and creamy experience without the calorie load.
Teavana® Shaken Iced Green Tea
Similar to the Passion Tango, the classic iced green tea is zero-calorie and antioxidant-rich when ordered unsweetened. It provides a more gentle and sustained caffeine boost compared to coffee due to its L-theanine content.
Customizing Your Drink for a Healthier Order
Many popular, and often sugar-laden, menu items can be transformed into much healthier versions with simple tweaks. Customizing your drink is the best way to enjoy your favorite flavors while minimizing calorie and sugar intake.
Here are the top customization strategies:
- Swap the milk: The default is often 2% milk, but switching to almond milk or nonfat milk can significantly reduce calories and fat.
- Reduce pumps of syrup: A standard grande typically has four pumps of syrup, with each pump adding about 20 calories and 5 grams of sugar. Ask for half the pumps or use sugar-free vanilla syrup.
- Skip the whipped cream: This topping can add up to 85 calories. Ask for “no whip” or try a lighter option like a non-dairy cold foam if you want a creamy texture.
- Add natural flavor: Instead of syrup, ask for a sprinkle of cinnamon or vanilla powder to add flavor without sugar.
Comparison of Healthy Starbucks Drinks
| Drink Name | Calories (Grande) | Added Sugar | Key Customization for Health |
|---|---|---|---|
| Brewed Black Coffee | ~5 | No added sugar | Order it black or with a splash of almond milk. |
| Caffè Americano | ~15 | No added sugar | Use sugar-free vanilla syrup or cinnamon. |
| Iced Passion Tango Tea | 0 | Unsweetened by default | None needed, or add Stevia for sweetness. |
| Nitro Cold Brew | ~5 | No added sugar | Served as-is, naturally smooth and low-calorie. |
| Hot Matcha Latte | ~100 | Varies; comes sweetened | Use coconut milk and sugar-free vanilla instead of classic syrup. |
| Skinny Vanilla Latte | ~80 | Made with sugar-free vanilla | Order it with almond or nonfat milk. |
| Caffè Misto | ~110 | Varies based on milk | Ask for nonfat milk and sugar-free syrup if desired. |
Low-Calorie Favorites with Simple Modifications
- Skinny Vanilla Latte: This classic is already built to be healthier, using nonfat milk and sugar-free vanilla syrup. You can choose almond milk for even fewer calories.
- Iced Brown Sugar Oatmilk Shaken Espresso: To make this drink healthier, ask for half the brown sugar syrup pumps. A standard grande has four pumps, so reducing it to two cuts the sugar content in half without sacrificing flavor.
- Caffè Misto: This drink is half brewed coffee and half steamed milk. To make it lighter, simply ask for nonfat milk or almond milk, and skip any added pumps of syrup.
- Blonde Vanilla Cappuccino: This lighter cappuccino variation can be made even healthier by requesting almond milk and using sugar-free vanilla syrup instead of regular. The thick foam provides a satisfying texture with minimal calories.
Conclusion: Your Healthiest Choice is a Smart Choice
Ultimately, what is the healthiest thing to get at Starbucks drink is a simple brewed black coffee or an unsweetened brewed tea. These drinks are the most straightforward way to get a caffeine fix or enjoy a beverage with zero sugar and minimal calories. However, you don't have to sacrifice taste completely. By learning simple customization tricks—such as opting for sugar-free syrups, choosing non-fat or almond milk, and skipping the whipped cream—you can significantly improve the nutritional profile of many popular drinks. This empowers you to enjoy a flavorful treat that aligns with your health goals, showing that a healthy Starbucks habit is not only possible but also delicious.
For more information on nutrition facts and customizing your order, visit the official Starbucks menu page at www.starbucks.com/menu.
