What's healthy to eat at Costa? A complete guide to mindful choices

December 26, 2025 •

4 min read

According to recent surveys, nearly a third of people consider the healthiness of menu items when dining out. While coffee shops are famous for indulgent treats, knowing what's healthy to eat at Costa is easier than you think, thanks to their transparent nutritional information and 'Healthier Choice' range.

Quick Summary

This guide helps you make nutritious choices at Costa. It covers low-calorie drinks, healthier breakfast and lunch options, and vegan alternatives, offering expert tips for mindful ordering and smart swaps to suit your dietary goals.

Key Points

Choose an Americano or tea: Low-calorie options like a Large Americano (23 kcal) or Earl Grey tea (1 kcal) are the lightest drink options.
Opt for skimmed or plant-based milk: Switching to skimmed, oat, or almond milk significantly cuts down on calories and fat in lattes and cappuccinos.
Customize your order: Request no whipped cream and choose sugar-free syrups to cut down on sugar content.
Prioritize protein and fibre: Opt for meals like the Porridge Pot or salads with chicken to stay full longer.
Check the 'Healthier Choice' range: Look for items with the green logo for controlled calorie, fat, and sugar levels.
Be mindful of wraps: While some wraps contain vegetables, always check the nutritional info as sauces can be high in calories.
Check for seasonal vegan options: New vegan items often appear, but check ingredients and ask for no extra sauces or toppings.

Navigating the Costa Menu: The 'Healthier Choice' Range

For those seeking more nutritious options, Costa offers a dedicated 'Healthier Choice' range. These products are carefully formulated to control levels of salt, sugar, and fat, and are free from the Government's 'red' traffic-light rating for these nutrients. Look for the green logo on these items to make informed decisions quickly.

Healthier Drinks: Your Best Bets

Choosing a healthier drink is often the easiest way to reduce calories and sugar. While a caramel-fudge frappe might be tempting, many lighter alternatives are just as satisfying.

Low-Calorie Hot Drinks

Americano: The simplest and lowest-calorie coffee, containing only around 23 kcal for a large.
Tea: Costa offers a range of teas, with Earl Grey being just 1 calorie per cup. Other options like English Breakfast and herbal infusions are also low in calories.
Skimmed Milk Lattes and Cappuccinos: Opting for skimmed or a plant-based milk alternative significantly reduces calories compared to whole milk. For instance, a medium skimmed latte is around 109 kcal, while a skimmed cappuccino is about 115 kcal.
Flavoured Latte+ Drinks: Costa has introduced a Latte+ range, featuring options with added vitamins or protein when made with certain milk alternatives. The Hazelnut Almond Latte+ Protein is a good example of a functional, healthier drink.

Smart Choices for Iced Drinks

Iced Americano: A refreshing and low-calorie classic.
Fruit Coolers and Refreshers: The mango and berry fruit coolers and refreshers (like strawberry, watermelon, and mint) are typically vegan and a lighter option than sugary frappes.
Customised Frappes: While many frappes are high in sugar, some, like the Coffee Frappe, can be made healthier by requesting plant-based milk and skipping the cream and sugary drizzles.

Nourishing Breakfast Options

Starting your day right at Costa doesn't have to mean reaching for a pastry. Here are some more balanced options:

Porridge Pot: A good source of complex carbohydrates and fibre, helping you feel full for longer. Toppings can add sugar, so opt for simple fruit or nuts if available.
Fruited Teacake: A lighter option than a buttery croissant, especially if you ask for it with dairy-free spread instead of butter.
Fruit Salad: A pot of tropical fruit salad provides vitamins and natural sugars to get you going.

Filling and Nutritious Lunch Ideas

Salads and Wraps

For a truly healthy lunch, prioritize salads and carefully chosen wraps. A nutritionist previously highlighted the Roast Chicken Salad as an excellent source of complete protein, which helps stabilize blood sugar and maintain energy levels. While the menu changes, aim for options rich in protein and fresh vegetables.

Hearty Soups

Vegetable soups are a fantastic low-calorie, high-fibre lunch choice, provided they are not overly creamy. Availability is seasonal, so check the current menu.

Plant-Based Savoury Options

Costa frequently collaborates with brands like BOSH! to offer new vegan options. Recent examples include the Plant-Based Crackin' Ham & Cheeze Toastie and the Falafel and Houmous Wrap. While vegan, it's still wise to check the nutritional information for calories and fat content.

Healthier Snacks and Treats

Even when craving a treat, there are smarter choices to make.

Fruity Flapjack: A good source of fibre, though the sugar content can vary.
Nutty Flapjack: Contains healthy fats and fibre from nuts. A nutritionist suggested this as a good treat option.
Dried Fruit or Popcorn: Simple pre-packaged snacks like sweet and salty popcorn or dried fruit offer a quick energy boost without excessive calories.

Smart Swaps at Costa: A Comparison Table


Item (Less Healthy)	Healthy Alternative	Calorie Difference (Approx.)	Nutritional Benefit
Medium Whole Milk Latte	Medium Skimmed Latte	~40-60 kcal	Lower saturated fat, fewer calories
Caramel-Fudge Frappe	Coffee Frappe (Plant Milk, No Cream)	~200+ kcal	Significantly lower sugar and saturated fat
Bacon Roll	Porridge Pot	~150-200 kcal	Higher fibre, lower saturated fat
Panini	Roast Chicken Salad	~200+ kcal	Higher protein, higher fibre, lower carbs
Millionaire's Shortbread	Fruited Flapjack	Varies, can be significant	Higher fibre, less refined sugar

How to Customize Your Order for Health

Small changes can make a big difference to your order:

Use Sugar-Free Syrups: Ask for a sugar-free version of your favourite syrup flavour to avoid unnecessary calories.
Choose Plant-Based Milk: Opt for oat, almond, or soya milk, which are now widely available and can reduce fat and calories.
Skip the Toppings: Decline whipped cream, chocolate sprinkles, and sugary drizzles.
Check the App or Website: For the most accurate and up-to-date nutritional information on specific items, use the official Costa resources.

Conclusion: Mindful Choices for a Balanced Lifestyle

Eating healthily at Costa is entirely possible with some mindful ordering. By favouring the 'Healthier Choice' range, customizing your drinks with low-fat or plant-based milks and sugar-free syrups, and choosing balanced meals like salads or porridge, you can enjoy your coffee shop trip without compromising your nutritional goals. Remember to always check the latest nutritional information available in-store or online for the most accurate data.

For the most current nutritional and allergen details, check the official Costa Coffee website. Costa Nutritional and Allergen Information

Lists

Best Low-Calorie Drinks

Americano (black or with skimmed/plant milk)
Earl Grey Tea
Herbal Infusions
Iced Americano
Mango and Berry Fruit Coolers

Smarter Meal and Snack Swaps

Swap a Panini for the Roast Chicken Salad.
Swap a creamy Frappe for a custom-made Coffee Frappe with plant milk.
Swap a cake for the Fruity or Nutty Flapjack.
Choose a Porridge Pot instead of a Bacon Roll.

Tips for Healthier Ordering

Ask for milk alternatives.
Go for sugar-free syrups.
Skip the whipped cream.
Check the 'Healthier Choice' menu.
Consult nutritional information on the website.

Frequently Asked Questions

The healthiest coffee drink is a plain Americano, which is just coffee and water and contains only around 23 calories for a large. Other healthy options include skimmed milk lattes and cappuccinos or teas.

The fruity and nutty flapjacks can be a good source of fibre and healthy fats compared to other baked goods, but their sugar content can still be significant. For a treat, they are a better choice than a high-sugar cake.

Good low-calorie lunch options include the Roast Chicken Salad, vegetable soups, or a well-chosen plant-based wrap. Always check the latest menu and nutritional information for the most accurate data.

To make your latte healthier, ask for it with skimmed or a plant-based milk, such as oat or almond. You can also opt for a sugar-free syrup instead of a regular one to reduce added sugar.

Yes, Costa offers a range of vegan options, which often change seasonally through collaborations with brands like BOSH!. These include wraps, toasties, and lighter drinks. Always review the nutritional information, as vegan does not always mean low in fat or sugar.

You can find the full nutritional information for Costa's menu on their official website or by checking the in-store guides. It's recommended to check each visit as ingredients can sometimes change.

Costa's fruit coolers and refreshers are generally a better choice than sugary frappes. They consist of flavoured syrup, water, and ice. While lower in calories, they can still contain sugar, so consume them in moderation.

For healthier eating, it's best to limit indulgent items like rich cakes, cream-topped hot chocolates, and frappes with full-fat milk, syrup, and whipped cream. High-calorie sandwiches and wraps should also be approached with caution.