What is the healthiest thing you can get from Starbucks? Your Guide to Nutritious Choices

November 11, 2025 •

3 min read

With some Starbucks drinks containing more sugar than a donut, navigating the menu for a healthy option can be challenging. For health-conscious consumers, knowing what is the healthiest thing you can get from Starbucks? is key to enjoying your favorite coffee shop without derailing your diet. {Link: Lark Health Blog https://www.lark.com/resources/best-and-worst-foods-for-weight-loss-at-starbucks}

Quick Summary

This guide highlights low-sugar beverages, high-protein meal options, and simple customization strategies to reduce calories and boost nutritional value.

Key Points

Choose Wisely: The healthiest options are typically simple and low in added sugar, like black coffee, plain tea, or Americanos.
Customize Your Drink: Reduce sugar and calories by asking for fewer syrup pumps, sugar-free syrups, and alternative milks.
Prioritize Protein: Opt for protein-rich food items like the egg bites or protein boxes for a filling and satisfying meal or snack.
Hold the Toppings: Skipping whipped cream and heavy drizzles can significantly reduce the sugar and calorie content of your drink.
Focus on Whole Foods: Whole foods like oatmeal (customized with nuts) and the fresh items in protein boxes are great choices.
Size Matters: Choosing a smaller drink size, such as a Tall instead of a Venti, is a simple way to manage your intake.

Healthy Drink Options

Many popular Starbucks beverages are high in sugar and calories, but healthier options are available with some customization.

Simple and Classic Coffees

Options like a grande Americano (11 calories, zero sugar) and brewed black coffee are low-calorie. Cold Brew and Nitro Cold Brew are also naturally smooth and low in calories, with a grande Nitro Cold Brew having just 1 calorie.

Healthier Espresso Drinks

A grande Caffè Latte with non-fat milk provides 13 grams of protein. Cappuccinos with non-fat milk are also lower in calories with good protein. The Skinny Vanilla Latte, made with non-fat milk and sugar-free vanilla syrup, is around 100 calories for a grande. An Espresso Macchiato is a quick, low-calorie option.

Low-Sugar Teas

Unsweetened teas are excellent low-sugar choices. Iced Passion Tango Tea is a caffeine-free herbal option with only 5 calories when unsweetened. Plain hot teas are naturally calorie-free without added sweeteners. Unsweetened iced green tea is calorie-free.

Healthy Food and Snack Choices

Starbucks offers a variety of high-protein and nutrient-dense food options.

Protein-Packed Options

Look for options like the Eggs & Cheddar Protein Box (22g protein, 5g fiber), Egg White & Roasted Red Pepper Egg Bites (12g protein, 170 calories), Spinach, Feta & Egg White Wrap (20g protein, 3g fiber, 290 calories), Turkey Bacon, Cheddar & Egg White Sandwich (17g protein, 230 calories), and Grilled Chicken & Hummus Protein Box (22g protein, 7g fiber).

Fiber-Rich and Customizable Foods

Classic Oatmeal is a high-fiber breakfast. Customize it with nuts instead of brown sugar. The Avocado Spread with a sprouted grain bagel offers healthy fats, with the spread containing only 90 calories.

Customizing Your Starbucks Order for Better Nutrition

Simple customizations can make almost any drink healthier.

Smart Customization Tips

Choose Lighter Milk: Opt for non-fat, almond, or oat milk. Soy milk also provides good protein.
Reduce Syrup Pumps: Decreasing the number of syrup pumps significantly cuts sugar and calories.
Opt for Sugar-Free Syrups: Use sugar-free vanilla, caramel, or cinnamon dolce syrups for sweetness without added sugar.
Skip the Whipped Cream and Drizzle: These add considerable sugar and calories.
Order a Smaller Size: Choosing a Tall over a Grande or Venti reduces calories and portion size.

Comparison Table: Better vs. Worse Choices

This table compares some less healthy Starbucks items with more nutritious alternatives (Grande size unless noted).


Item	Healthier Alternative	Customization Notes
White Chocolate Mocha (400+ calories, 50g+ sugar)	Caffè Americano (11 calories, 0g sugar)	Add sugar-free vanilla or cinnamon dolce syrup
Pumpkin Spice Latte (390 calories, 50g sugar)	Iced Pumpkin Chai (100 calories)	Use almond milk, fewer pumpkin/chai syrup pumps
Caramel Frappuccino (420+ calories, 50g+ sugar)	Plain Cold Brew (5 calories, 0g sugar)	Use sugar-free caramel syrup, light cream, or protein cold foam
PB&J Protein Box (520 calories, 30g sugar)	Eggs & Cheddar Protein Box (460 calories, 21g protein)	Better protein and fat balance for similar calories
Blueberry Muffin (370 calories)	Classic Oatmeal (160 calories)	Customize oatmeal with nuts instead of brown sugar/dried fruit

Conclusion

Making healthy choices at Starbucks is achievable by selecting simple, low-sugar drinks like Americanos and unsweetened teas, and opting for protein-rich foods such as egg bites and protein boxes. Simple customizations can significantly reduce calories and sugar, helping you maintain your nutrition goals while enjoying your visit..

For more detailed nutritional information, visit the official Starbucks website: https://www.starbucks.ie/nutrition.

Frequently Asked Questions

The lowest calorie drinks are brewed black coffee, Caffè Americanos, and unsweetened teas, all with 5-11 calories for a grande size.

You can have a lighter version. Order a Coffee Light Frappuccino with almond milk and no whipped cream to significantly reduce the calories and sugar.

Ask for fewer pumps of syrup or opt for sugar-free syrups. You can also choose unsweetened teas and coffees or customize lattes with non-fat or almond milk.

Yes, the egg bites are a healthy choice. Varieties like the Egg White & Roasted Red Pepper are high in protein and low in calories and carbohydrates.

The Eggs & Cheddar Protein Box, Spinach, Feta & Egg White Wrap, and Kale & Mushroom Egg Bites are all good high-protein options.

For a healthier drink, non-fat milk, almond milk, or oat milk are good choices to reduce fat and calories compared to standard 2% or whole milk.

Yes, classic oatmeal is a healthy, high-fiber choice. For the best nutritional value, order it without the brown sugar and add the nut medley for healthy fats and protein.