What Is the Healthiest Thing You Can Order at Starbucks?

October 10, 2025 •

5 min read

With many popular Starbucks drinks containing hundreds of calories and dozens of grams of sugar, it can feel like a challenge to find a healthy option. However, the menu offers plenty of nutritious choices if you know what to look for and how to customize your order effectively, revealing what is the healthiest thing you can order at Starbucks.

Quick Summary

This guide reveals the most nutritious and customizable drinks and food available at Starbucks. Learn how to navigate the menu to find low-calorie, high-protein options, and discover simple ordering hacks to drastically reduce sugar and fat without sacrificing flavor. It's all about knowing the best ingredients and modifications to prioritize for a balanced diet.

Key Points

Start with the basics: The absolute healthiest drink is plain brewed coffee or unsweetened tea, both of which contain minimal to zero calories.
Prioritize protein: To stay full longer and fuel your body, choose high-protein food options like the Sous Vide Egg Bites or the Spinach, Feta & Egg White Wrap.
Customize your drink: Reduce sugar by asking for sugar-free syrups, fewer pumps of flavor, and skipping whipped cream. These small changes have a big impact.
Choose the right milk: Opt for nonfat milk for lower calories and more protein, or almond milk for the lowest calorie dairy-free option.
Be mindful of food choices: While pastries are high in sugar and refined carbs, oatmeal with sensible toppings or a protein box offers a more balanced meal.
Utilize the app: Use the Starbucks app to check nutritional information and customize your order before you get to the store, making it easier to stick to your healthy goals.

Deciphering the Starbucks Menu

At first glance, the Starbucks menu can seem like a minefield of sugary syrups, rich sauces, and whipped cream-topped indulgences. While these treats can be enjoyed in moderation, a regular habit can easily derail nutritional goals. The key to healthy ordering lies in understanding the core components of the menu and applying simple, smart substitutions. From customizing milk and syrup to choosing whole-food-based snacks, a few key strategies can transform your go-to order into a much more nutritionally sound choice.

The Healthiest Drink Options: Simplicity is Best

For drinks, the simplest options are often the best. These selections offer the caffeine boost you crave with minimal calories and zero added sugar. Here are some of the healthiest pre- and post-customization choices:

Plain Brewed Coffee or Iced Coffee: At just 5 calories per grande (unsweetened), black coffee is the lowest-calorie item on the menu and provides a robust dose of caffeine without sugar or fat.
Caffè Americano (Hot or Iced): Made with just espresso and water, a grande has only 15 calories and 0 grams of sugar.
Nitro Cold Brew: Infused with nitrogen, this cold brew has a naturally creamy, sweet flavor and a velvety texture without any added sugar, milk, or calories.
Unsweetened Tea (Hot or Iced): All unsweetened hot and iced teas, including Black, Green, and Passion Tango, contain 0 calories and 0 grams of sugar. You can add a squeeze of lemon or a no-calorie sweetener for flavor.
Caffè Misto: This drink is half brewed coffee and half steamed milk. Ordering it with nonfat milk makes for a creamy, low-calorie option, and you can add a sugar-free syrup if desired.
Nonfat Cappuccino: With espresso topped with thick, frothed nonfat milk, a tall version is just 60 calories and feels much more indulgent than it is.

Nutrient-Dense Food Choices

When it comes to food, prioritizing protein and fiber is the best approach to ensure you stay full and energized. These items are excellent alternatives to sugary pastries and high-carb sandwiches.

Sous Vide Egg Bites: These protein-packed egg bites are a perfect low-carb, high-protein breakfast. The Egg White & Roasted Red Pepper option has 170 calories and 12 grams of protein, while the Kale & Mushroom version offers 230 calories and 15 grams of protein.
Spinach, Feta & Egg White Wrap: For a hot, high-protein breakfast, this wrap is a fantastic choice at 290 calories and 20 grams of protein.
Rolled & Steel-Cut Oatmeal: The plain oatmeal is a healthy, fiber-rich base. Toppings like the nut medley and fresh blueberries are a great addition, but be sure to skip the brown sugar and agave to keep the added sugar low.
Eggs & Cheddar Protein Box: This balanced box features hard-boiled eggs, cheese, apples, grapes, and multigrain bread. It provides a significant amount of protein and fiber for a filling meal.

Customization is Your Best Tool

The real secret to healthy Starbucks orders is learning how to customize. By making a few simple changes, you can cut calories and sugar from almost any drink. Here are the top tips for ordering like a pro:

Start with Sugar-Free: Ask for sugar-free vanilla or cinnamon dolce syrup instead of the standard flavored syrups. This will instantly eliminate a large portion of added sugar.
Go Skinny: The term "skinny" generally refers to a drink made with nonfat milk, sugar-free syrup, and no whipped cream. You can ask for a "skinny" version of many espresso drinks.
Change the Milk: Opt for nonfat milk to get a low-calorie, high-protein base, or almond milk for the lowest calorie content. Soy and oat milk are also available but can have more calories and sugar, so check the nutritional information if you're concerned.
Request Fewer Pumps: A standard grande has 4 pumps of syrup. Asking for only 1 or 2 pumps can significantly cut down on the sugar without losing all the flavor.
Say "No Whip": Whipped cream adds a substantial amount of calories and fat. Skipping it is one of the easiest ways to lighten your drink.
Add Spice: Instead of sugary syrups, use a sprinkle of cinnamon or nutmeg for flavor.

The Healthiest Options at a Glance

To illustrate the impact of customization, here's a comparison of two popular drink types.


Drink Type	Standard Order (Grande)	Healthier Customized Order (Grande)	Savings (Calories/Sugar)
Iced Vanilla Latte	Made with 2% milk and 4 pumps of vanilla syrup.	Made with almond milk and 2-3 pumps of sugar-free vanilla syrup.	150+ calories, 25+ grams sugar
Iced Caramel Macchiato	Made with 2% milk, vanilla syrup, and caramel drizzle.	Made with nonfat milk, sugar-free vanilla syrup, and no caramel drizzle.	100+ calories, 15+ grams sugar

Putting it into Practice: Your Next Order

So, what is the single healthiest thing you can order at Starbucks? The answer is often a combination of a simple, unmodified base with a smart food pairing. For a quick, low-impact choice, a black coffee or unsweetened green tea is the winner. For a more complete meal, pairing protein-rich egg bites or the Spinach, Feta & Egg White Wrap with a low-calorie drink is your best bet.

Remember, your order doesn’t have to be boring. With the right customizations, you can still enjoy a delicious and satisfying experience while making a mindful choice for your diet. By focusing on whole, unprocessed ingredients and minimizing added sugars and fats, you can confidently navigate the Starbucks menu and keep your nutrition goals on track. For more detailed information, consult the official Starbucks nutrition guide and plan your order ahead of time.

Starbucks Nutrition Information

Conclusion

Navigating the Starbucks menu with a nutrition-conscious mindset is entirely possible with a little knowledge and a few customization tricks. By choosing foundational drinks like black coffee or unsweetened tea, and pairing them with high-protein food options like egg bites or oatmeal, you can create a satisfying and healthy order. Remember to prioritize ingredient swaps like sugar-free syrups and lower-fat milks to drastically reduce calories and added sugar, proving that a quick trip to the coffee shop doesn't have to compromise your diet. Always look at the core of your order and modify from there for the healthiest results.

Frequently Asked Questions

The lowest calorie drinks are black coffee and unsweetened hot or iced tea, both containing 5 calories or fewer. Other low-calorie choices include Caffè Americanos and Nitro Cold Brew.

A "skinny" drink at Starbucks is made with nonfat milk, sugar-free syrups, and has no whipped cream. It's a way to significantly reduce the calories and sugar in a flavored beverage.

The highest protein food items include the Eggs & Cheddar Protein Box, the Spinach, Feta & Egg White Wrap, and the Kale & Mushroom Egg Bites.

You can reduce the sugar by asking for sugar-free vanilla or cinnamon dolce syrup, requesting fewer pumps of syrup, or adding cinnamon instead of sugar.

Almond milk is the lowest-calorie milk option at Starbucks. Nonfat milk is also a good choice, offering more protein for its calorie count.

Starbucks Refreshers contain added sugar. While lower in calories than a Frappuccino, you can make a healthier version by ordering unsweetened iced tea with a splash of a refresher base or fruit, and adding a non-calorie sweetener.

The plain Rolled & Steel-Cut Oatmeal is a healthy, high-fiber, low-sugar option when served without the sugary toppings. For the healthiest version, top it with the nut medley and fresh blueberries.