What Starbucks Drinks Are High in Sugar?

November 3, 2025 •

3 min read

According to nutrition experts, some Starbucks drinks contain more sugar than a glazed donut. It's crucial for health-conscious consumers to understand what Starbucks drinks are high in sugar before ordering to manage their intake effectively.

Quick Summary

This article lists popular Starbucks drinks with surprisingly high sugar counts, comparing them to daily recommendations. It explains what ingredients contribute to the sweetness and provides actionable tips for customizing your favorite beverages to reduce sugar without sacrificing flavor.

Key Points

Frappuccinos are high-sugar desserts: Drinks like the Java Chip and Caramel Frappuccino are often loaded with over 50 grams of sugar, more than daily recommendations.
Flavored lattes add up: Specialty lattes and mochas, especially those with multiple pumps of syrup like the White Chocolate Mocha, contain large amounts of hidden sugar.
Refreshers can be deceptive: Drinks like the Strawberry Acai Refresher, while fruity, often contain significant amounts of added sugar from cane syrup and juice concentrate.
Customize your order for less sugar: Request fewer pumps of syrup, opt for sugar-free syrups, or choose an unsweetened milk alternative to reduce sugar content.
Small changes make a big difference: Skipping whipped cream, ordering a smaller size, or choosing a black coffee or unsweetened tea are simple ways to make healthier choices.
Check the nutrition facts: Before ordering, review the nutritional information on the Starbucks app or website to make an informed decision.

The Shocking Sugar Content of Popular Starbucks Drinks

While a trip to Starbucks can be a daily treat, many popular menu items are loaded with sugar, often exceeding the recommended daily intake. Frappuccinos, specialty lattes, and even some seemingly healthy-sounding refreshers are among the worst offenders. Knowing which drinks are high in sugar is the first step toward making more informed choices for your health.

The Frappuccino: A Milkshake in Disguise

Frappuccinos are often more dessert than coffee, and their nutritional stats prove it. A standard Grande (16-ounce) Caramel Frappuccino can pack up to 66 grams of sugar, while a Java Chip Frappuccino can contain as much as 80 grams in a Venti size. This sugar comes from a combination of the flavored syrup, the whipped cream, and the base that gives it its creamy texture. The now-discontinued "light" Frappuccino base was a lower-sugar option, but customers must now modify the full-sugar versions to reduce their intake.

Sweetened Lattes and Mochas

Flavored lattes and mochas are also significant sources of added sugar. The sweetness typically comes from multiple pumps of flavored syrup. For example, a Grande White Chocolate Mocha is notoriously high in sugar, with figures suggesting it can contain over 40 grams. The Cinnamon Dolce Latte is another drink that seems harmless but can carry a heavy sugar load. Each pump of syrup adds about 5 grams of sugar, so a drink with four pumps can have a significant amount of added sweetener before you even factor in other ingredients.

Refreshers and Iced Teas

It's easy to assume that iced drinks and refreshers are healthier, but many are also packed with sugar. The Strawberry Acai Refresher, for instance, sounds like a fruity, light option but contains a surprising amount of sugar, primarily from the added cane sugar syrup and fruit juice concentrate. Always ask for unsweetened versions of iced teas, as the standard recipe includes added sweeteners.

How to Customize Your Order for Less Sugar

It's entirely possible to enjoy your favorite Starbucks flavors without the sugar rush. Customization is key, and baristas are accustomed to special requests.

Reduce Syrup Pumps: A Grande typically comes with four pumps of syrup. Asking for only one or two pumps can dramatically cut down on the sugar content.
Use Sugar-Free Syrup: Starbucks offers sugar-free vanilla syrup and sometimes other seasonal sugar-free flavors. This is an excellent way to get the sweetness you crave without the sugar.
Skip the Whipped Cream: Whipped cream adds unnecessary fat and sugar. Skipping it is an easy way to reduce both calories and sugar.
Choose a Smaller Size: Ordering a Tall instead of a Venti automatically reduces the sugar and calorie count.
Opt for Unsweetened Teas: Iced teas come unsweetened by default, so if you're ordering a flavored one, be sure to specify "unsweetened" and add a non-calorie sweetener yourself.

Comparison Table: Sugary Drinks vs. Healthier Choices


Drink Type (Grande)	High-Sugar Version	Estimated Sugar (g)	Healthier Alternative	Customization Notes
Frappuccino	Java Chip Frappuccino	~59g	Coffee Frappuccino (blended)	Add a pump of sugar-free vanilla; no whipped cream
Latte	White Chocolate Mocha	~34g	Skinny Vanilla Latte	Sugar-free vanilla syrup, non-fat milk
Refresher	Strawberry Acai Refresher	~16g	Unsweetened Iced Passion Tango Tea	Add a splash of almond milk and a non-caloric sweetener

The Impact of High Sugar Consumption

Regularly consuming high-sugar beverages can have several negative health consequences. It can contribute to weight gain, increase the risk of type 2 diabetes, and lead to energy crashes. The American Heart Association recommends limiting added sugar intake to no more than 36 grams per day for men and 25 grams for women. As the table above shows, a single Starbucks drink can easily push you over this limit.

Conclusion

While a treat from Starbucks can be a delicious indulgence, it's essential to be mindful of the high sugar content hidden in many popular drinks. Frappuccinos, specialty lattes, and some refreshers are among the beverages with the highest sugar levels. By understanding the ingredients and leveraging customization options—like ordering sugar-free syrups, fewer pumps of flavor, or swapping milks—you can significantly reduce your sugar intake. Being aware of what Starbucks drinks are high in sugar empowers you to enjoy your coffee shop visits without compromising your health goals. With so many options available, a little customization can go a long way toward making a healthier choice. More information on healthy eating and nutrition can be found on the Starbucks Nutrition Page.

Frequently Asked Questions

While the specific highest can vary, some of the most sugary include Venti Frappuccinos, such as the Java Chip, which can contain 80 grams of sugar, far exceeding the recommended daily limit.

You can ask for fewer pumps of syrup (a Grande typically gets four), opt for sugar-free vanilla syrup, and skip the whipped cream to reduce sweetness and sugar.

Yes, many Starbucks Refreshers, like the Strawberry Acai, contain a notable amount of added sugar from concentrated fruit juice and cane sugar syrup. It's best to order unsweetened iced tea alternatives if you want zero sugar.

Starbucks consistently offers a sugar-free vanilla syrup and may have other seasonal sugar-free options. These are excellent for reducing added sugar in your latte or cold brew.

For a similar cold treat, try a cold brew with a splash of milk and a pump of sugar-free vanilla syrup. You can also get an Iced Coffee with some cream and sugar-free syrup.

Yes, ordering a 'skinny' version of a drink, like a Skinny Vanilla Latte, means it will be made with non-fat milk, sugar-free syrup, and no whipped cream, significantly reducing the sugar.

No, Starbucks has discontinued its 'Light' Frappuccino base. Frappuccinos are now made with the standard, high-sugar base, making customization the only way to reduce sugar content.

For a zero-sugar beverage, black coffee, cold brew, or unsweetened iced tea are your best options. You can add a non-caloric sweetener or a splash of milk for taste.