While the answer to what is the most unhealthy thing at Starbucks can vary slightly based on seasonal offerings and customizations, the most consistently egregious offenders are the large-sized, cream-based Frappuccinos. These blended beverages can pack a meal's worth of calories, more sugar than several servings of dessert, and a significant portion of your daily saturated fat intake into a single cup. Below, we break down the specific items that deserve the most caution and the reasons why they are so nutritionally problematic.
The Frappuccino: A Caloric and Sugar Bomb
Frappuccinos are essentially milkshakes masquerading as coffee drinks. Their signature blended texture and sweet flavor come from a potent combination of high-fructose corn syrup-based Frappuccino syrup, full-fat milk, rich sauces, and generous mounds of whipped cream. The result is a drink that can be shockingly high in calories, sugar, and saturated fat. The worst of the worst often include:
- Caramel Ribbon Crunch Frappuccino: A Venti can contain up to 600 calories and over 85 grams of sugar. That's more sugar than the American Heart Association recommends for an entire day.
- Mocha Cookie Crumble Frappuccino: A grande size of this decadent drink can reach 480 calories, with 15 grams of saturated fat and 55 grams of sugar.
- White Chocolate Mocha Frappuccino: This beverage is a sugar-lover's dream but a nutritionist's nightmare. A Venti can exceed 500 calories and contain a staggering amount of sugar.
Why Frappuccinos are so unhealthy
- Added Syrups and Sauces: The sweet flavor comes from concentrated syrups, many of which contain high-fructose corn syrup, and rich sauces like caramel and white chocolate.
- Full-Fat Dairy: While dairy provides some protein, using whole milk and generous amounts of whipped cream significantly increases the saturated fat and calorie count.
- Toppings: Cookie crumbles, drizzles, and caramel crunch pieces pile on additional sugar and calories with no nutritional benefit.
The Baked Goods and Breakfast Sandwiches
It's not just the drinks that can be unhealthy; some food items also hide nutritional pitfalls. While baked goods are expected to be indulgent, some options are particularly high in calories, sugar, and saturated fat.
- Pumpkin Scone: Business Insider once rated this seasonal item as one of the unhealthiest on the menu, with approximately 500 calories, 46 grams of sugar, and 14 grams of saturated fat.
- Old-Fashioned Glazed Doughnut: This classic item is a fat and sugar bomb, with one piece containing 27 grams of fat, including 13 grams of saturated fat.
- Sausage, Cheddar & Egg Sandwich: A seemingly quick breakfast, but it can contain nearly 500 calories and high levels of fat and sodium.
How to spot an unhealthy Starbucks item
To identify the unhealthiest choices, look for items that feature rich, creamy ingredients and added toppings. If a drink includes any of the following, its nutritional profile is likely on the unhealthier end:
- Whipped cream: A clear sign of added fat and sugar.
- Multiple pumps of flavored syrups: Each pump adds significant sugar and calories.
- Sweetened milk: Options like vanilla sweet cream or whole milk increase calories and fat.
- Multiple sauces or drizzles: Layering sauces like mocha, white chocolate, or caramel adds unnecessary sugar and calories.
Comparison Table: Unhealthy vs. Healthier Choices
| Item | Calorie Count (Venti/Large) | Sugar Content (Venti/Large) | Key Unhealthy Factor | Healthier Alternative | Calorie Count (Tall/Small) |
|---|---|---|---|---|---|
| Caramel Ribbon Crunch Frappuccino | ~600 kcal | ~85g | High sugar, saturated fat, multiple sauces, toppings | Iced Caramel Macchiato (no whip, light drizzle) | ~140 kcal |
| Mocha Cookie Crumble Frappuccino | ~590 kcal | >50g | Syrups, cookie crumbles, saturated fat | Iced Caffe Americano (optional splash of milk) | ~25 kcal |
| Pumpkin Scone | ~500 kcal | ~46g | Exorbitant sugar and saturated fat for a snack | Petite Vanilla Bean Scone | ~120 kcal |
| Sausage, Cheddar & Egg Sandwich | ~480 kcal | 3g | High in saturated fat and sodium for a sandwich | Turkey Bacon, Cheddar & Egg White Sandwich | ~230 kcal |
How to Make a Healthier Order
Making smarter choices at Starbucks doesn't mean you have to give up flavor entirely. Here are some simple modifications:
- Switch to non-dairy milk: Swap whole milk for almond milk or skim milk to reduce calories and fat.
- Hold the whip: Skipping the whipped cream is an easy way to cut a significant number of calories and fat grams.
- Lighten up on syrup: Ask for fewer pumps of syrup or opt for a sugar-free alternative.
- Choose smaller sizes: Downsizing from a Venti to a Tall can drastically reduce calories and sugar.
Prioritizing the Healthier Items
If you're aiming for the healthiest options, stick to black coffee, plain tea, or simpler espresso drinks. The Cold Brew and Iced Caffe Americano are excellent choices, offering the caffeine boost with minimal calories. For food, options like the Turkey Bacon, Cheddar & Egg White Sandwich or some protein boxes offer a better balance of macros. For a low-sugar sweet treat, a Petite Vanilla Bean Scone or a Cake Pop is a more moderate choice compared to the large pastries.
Conclusion
The most unhealthy thing at Starbucks can often be found among the largest and most decadent Frappuccino creations, which are essentially desserts in a cup, but also lurks in some of their high-sugar, high-fat baked goods. The key to making a healthier choice is to be aware of the nutritional landmines hidden in the menu, particularly those overloaded with whipped cream, multiple pumps of syrup, and heavy sauces. By making simple adjustments, like choosing a smaller size, swapping your milk, and skipping the extra toppings, you can significantly improve the health profile of your Starbucks order without completely sacrificing enjoyment.
For more detailed nutritional information, you can always check the Starbucks official website.
