What is the Healthiest Thing to Order at Starbucks?

According to nutritionists, a simple black coffee or plain, unsweetened tea is one of the best options at Starbucks, offering a pick-me-up with virtually no calories or sugar. So, what is the healthiest thing to order at Starbucks when you want more than just a basic beverage or snack?

Quick Summary

This guide reveals the best low-calorie, low-sugar, and high-protein options on the Starbucks menu, providing customization tips for a healthier, guilt-free visit.

Key Points

• Embrace the Basics: Brewed black coffee and plain unsweetened tea are the healthiest and lowest-calorie drink options available.

• Customize Your Drinks: Ask for nonfat milk, sugar-free syrups, and skip the whipped cream to drastically reduce calories and sugar in your lattes and cold brews.

• Prioritize Protein: The Spinach, Feta & Egg White Wrap and various protein boxes are excellent choices for a filling, balanced meal or snack.

• Control Your Oatmeal: Choose the classic oatmeal and use the included dried fruit and nut toppings sparingly, skipping the brown sugar to control sugar intake.

• Choose Unsweetened: For iced teas, always specify 'unsweetened' to avoid the added sugars from standard syrups.

• Go for the Nitro: Nitro Cold Brew offers a creamy texture and slightly sweet taste without any additives, making it a great low-calorie treat.

Navigating the Starbucks Menu for a Healthier Choice

Starbucks' menu is vast, with many items, particularly specialty drinks and pastries, packed with sugar and calories. However, making healthier choices doesn't mean sacrificing flavor or your caffeine fix. By focusing on simple ingredients, smart modifications, and understanding the nutritional content, you can enjoy Starbucks while staying on track with your health goals. The key is often to keep things simple and to customize where possible, reducing added sugars and fats.

Healthiest Drink Options at Starbucks

When it comes to beverages, the healthiest options are almost always the most basic. The fewer additions, the better for your waistline and overall health.

Classic Coffee and Americano

• Brewed Black Coffee: A standard black coffee, like the Pike Place Roast, contains just 5 calories and no sugar in a grande size. It delivers a straight dose of caffeine and antioxidants without any unnecessary additives. It's the ultimate health-conscious choice.
• Caffè Americano: An Americano is espresso shots topped with hot water. A grande contains only 15 calories and zero sugar, offering a rich, robust flavor similar to brewed coffee but with a slightly different profile. It's a fantastic, low-calorie alternative to lattes.

Refreshing Low-Sugar Teas

• Plain Brewed Tea: Starbucks offers an impressive selection of brewed teas, including green, black, and herbal varieties. All are calorie-free and sugar-free when served plain. Green tea, in particular, is noted for its high antioxidant content.
• Iced Passion Tango Tea (Unsweetened): This vibrant tea is a delicious, fruity, and caffeine-free choice with zero calories when ordered unsweetened.

Lattes and Cold Brew with Smart Customizations

• Nitro Cold Brew: Infused with nitrogen, this drink has a naturally creamy texture and a slightly sweet flavor without any added sugar or milk. It's only 5 calories for a grande.
• Iced Skinny Vanilla Latte: This popular choice swaps regular vanilla syrup for a sugar-free version and uses nonfat milk to dramatically reduce calories and sugar while still providing a sweet treat.
• Caffè Misto: This is a simple 1:1 mix of brewed coffee and steamed milk. A tall size with 2% milk is 80 calories, and you can reduce this by opting for nonfat or almond milk and asking for a pump of sugar-free syrup.

Healthiest Food Options at Starbucks

Starbucks also offers a variety of food items that are surprisingly healthy, especially for breakfast or a quick lunch.

High-Protein Choices

• Spinach, Feta, and Egg White Wrap: This wrap is a powerhouse of protein and fiber, making it a very filling breakfast option. It features a cage-free egg white patty with spinach, feta, and tomatoes on a whole-wheat wrap.
• Sous Vide Egg Bites: The Egg White & Roasted Red Pepper Egg Bites are a great option, providing 12 grams of protein in a convenient format. They are also available in Kale & Mushroom.
• Protein Boxes: Options like the Eggs & Cheddar Protein Box or the Cheese & Fruit Protein Box offer a balanced mix of protein, healthy fats, and carbohydrates, keeping you full longer.

Fiber-Rich and Nutritious Snacks

• Classic Oatmeal: Made with rolled and steel-cut oats, this classic is a whole-grain powerhouse. You can control the sugar by adding the optional dried fruit and nuts and skipping the brown sugar.
• Avocado Spread: Perfect for adding healthy fats to a plain bagel or toast, the avocado spread provides a nutrient-dense option that complements your morning coffee.

How to Customize for a Healthier Order

Making small adjustments to your order can make a big difference in the final nutritional profile.

• Swap Syrups: Opt for sugar-free syrups (vanilla, cinnamon dolce, etc.) instead of the standard, sugar-laden versions.
• Choose the Right Milk: Nonfat or almond milk are typically the lowest-calorie options. Be aware that some plant-based milks, especially oat milk, can contain higher amounts of sugar.
• Fewer Pumps: For drinks that don't have a sugar-free option, simply ask for fewer pumps of syrup (e.g., 1-2 pumps instead of 4).
• Hold the Whip: Always skip the whipped cream, which adds unnecessary sugar and fat.
• Add Spice: Sprinkle cinnamon or nutmeg for added flavor without any extra calories.

Comparison of Popular Starbucks Orders

Item	Type	Size	Calories	Sugar (g)	Key Takeaway
Brewed Black Coffee	Drink	Grande	5	0	Minimalist, antioxidant-rich choice.
Iced Skinny Vanilla Latte	Drink	Grande	~100	~8	Sweet, creamy fix with controlled sugar.
Caramel Frappuccino	Drink	Grande	380	54	High in calories and sugar, more of a dessert.
Spinach Feta Wrap	Food	Standard	290	4	Protein and fiber-packed savory breakfast.
Oatmeal (Classic)	Food	Standard	160	0	Customizable, high-fiber, control your sugar.
Double-Smoked Bacon Cheddar & Egg	Food	Standard	500	2	Higher calorie, higher fat breakfast sandwich.

Conclusion: Making Healthier Choices is Simple

Ultimately, the healthiest thing to order at Starbucks is the item with the fewest added ingredients, sugars, and calories. Black coffee, unsweetened teas, and Americanos top the list for beverages, while the Spinach Feta Wrap and Classic Oatmeal are excellent food choices. With a few simple customizations, you can transform many standard menu items into healthier alternatives that fit your dietary needs. By being mindful and deliberate with your order, you can make a big impact on your overall health without giving up your daily treat. For more detailed information on ingredients, you can always visit the official Starbucks nutrition page.

Frequently Asked Questions

What is the absolute lowest calorie drink at Starbucks?

The absolute lowest calorie drinks are plain brewed coffee, caffè Americanos, and plain brewed teas, which all contain 5-15 calories per grande serving.

Are the Starbucks egg bites a healthy choice?

Yes, the Egg White & Roasted Red Pepper Sous Vide Egg Bites are a healthy, high-protein option at 12 grams of protein per serving. The Kale & Mushroom variety is also a good choice.

How can I order a Frappuccino that is healthier?

You can order a 'Light' Frappuccino, which uses nonfat milk. Additionally, ask for sugar-free syrup instead of the standard syrup and hold the whipped cream to reduce calories and sugar.

Which milk alternative is the healthiest at Starbucks?

Nonfat milk is the lowest in calories, but almond milk is also a good, low-calorie alternative. Be mindful that some plant-based milks, like oat milk, contain more added sugar.

Is the Classic Oatmeal really a healthy option?

Yes, the Classic Oatmeal is a healthy, fiber-rich breakfast made with whole grains. For the healthiest version, control your toppings by only adding the dried fruit and nuts and skipping the packet of brown sugar.

How do I reduce the sugar in a flavored latte?

Request your latte with nonfat milk and sugar-free syrup instead of regular syrup. You can also ask for fewer pumps of the flavored syrup to cut back on sweetness and sugar.

What should I order for a filling, healthy lunch at Starbucks?

Consider the Protein Boxes, such as the Eggs & Cheddar or Grilled Chicken & Hummus boxes, as they offer a balanced combination of protein, fiber, and nutrients to keep you full.