What's the Healthiest Drink to Get from Starbucks?

October 21, 2025 •

4 min read

According to nutritionists, the healthiest drinks at Starbucks are often the simplest, with plain black coffee and unsweetened tea being top contenders. Finding out what's the healthiest drink to get from Starbucks requires knowing how to navigate the extensive menu, which is often filled with sugar-loaded and high-calorie options. This guide will help you make smarter choices without sacrificing taste.

Quick Summary

This guide provides an in-depth look at the healthiest drink options and customization tips at Starbucks, including simple coffees, teas, and lighter versions of popular lattes. Learn how to modify menu items by adjusting milk, syrups, and toppings to align with your health and wellness goals.

Key Points

Black Coffee is Healthiest: A simple brewed coffee or an Americano contains the fewest calories and no added sugar.
Unsweetened Teas are Calorie-Free: Options like brewed Green, Black, or Passion Tango tea are zero-calorie and packed with antioxidants.
Customize Your Order: Adjusting milk choices, syrup pumps, and toppings is crucial for reducing calories and sugar in any drink.
Skip Syrups and Whipped Cream: Standard syrups and whipped cream are major sources of added sugar; opt for sugar-free syrup or skip them entirely.
Choose Nonfat or Almond Milk: Swapping 2% milk for nonfat or almond milk can drastically cut calories without sacrificing a creamy texture.
Try a Nitro Cold Brew: For a naturally creamy and slightly sweet taste without the sugar, the Nitro Cold Brew is an excellent low-calorie choice.

Navigating the Starbucks Menu for Healthier Choices

Starbucks' extensive menu offers something for everyone, but it can be a minefield of sugar and calories for those with health goals. While a Frappuccino can pack hundreds of calories and dozens of grams of sugar, many drinks can be customized or are naturally healthier options. Understanding the components of your drink, from the base to the syrups and milks, is the first step towards a healthier order.

The Simplest and Healthiest Options

For those seeking the absolute lowest-calorie and lowest-sugar drinks, sticking to the basics is key. These foundational options provide a caffeine boost or a moment of relaxation with minimal impact on your daily calorie and sugar intake.

Plain Brewed Coffee: The classic Pike Place roast contains just 5 calories in a grande size and zero sugar. You can add a splash of your preferred milk or a sugar-free sweetener to personalize it without significantly increasing the nutritional impact.
Caffè Americano: Made with espresso shots and hot water, a Caffè Americano is a rich, flavorful option that has only 15 calories in a grande and no sugar. It provides the intensity of espresso without the heaviness of milk or added sugar.
Iced or Hot Brewed Tea: Unsweetened brewed teas, such as Green, Black, or Passion Tango, are zero-calorie and can be refreshing hot or iced. They also contain antioxidants, which are beneficial for health.
Nitro Cold Brew: Infused with nitrogen, this cold brew has a naturally smooth, creamy texture and a sweeter taste, making it delicious on its own with just 5 calories and no sugar in a tall size.

Lighter Latte and Espresso Modifications

For those who love creamy, milky drinks but want to reduce sugar and calories, strategic customizations are the answer. Ask your barista to make these simple changes.

Healthier Ordering Hacks

Swap the milk: Ask for almond or nonfat milk instead of the standard 2% milk. Almond milk is typically the lowest in calories, while nonfat milk still offers a good protein boost.
Limit or replace syrup: Standard recipes often call for multiple pumps of flavored syrup, each containing about 20 calories and 5 grams of sugar. Request half the pumps or opt for a sugar-free syrup option like vanilla or cinnamon dolce.
Skip the whip: Whipped cream is a quick way to add unnecessary calories and fat. Skipping it is an easy way to lighten up your drink.
Order “skinny”: For most espresso-based drinks, ordering a “skinny” version ensures it’s made with nonfat milk and sugar-free syrup.

Comparison Table: Healthier Drink Options (Grande Size)


Drink Option	Base Calories (approx.)	Typical Customizations	Notes
Black Coffee	5	Splash of nonfat milk, sugar-free sweetener	Highest antioxidant content, zero sugar base.
Caffè Americano	15	Add a pump of sugar-free vanilla	Strong espresso flavor with very few calories.
Unsweetened Iced Tea	0	Add a pump of sugar-free syrup, squeeze of lemon	Refreshing, antioxidant-rich, and calorie-free.
Iced Brown Sugar Oatmilk Shaken Espresso	150	Use half the pumps of brown sugar syrup	Delicious flavor profile with moderate calories.
Cappuccino (Nonfat Milk)	80	No added sugar	Low-calorie, milky option with protein from milk.
Nitro Cold Brew	5	No customization needed for lowest calories	Velvety texture and sweeter taste without added sugar.
Skinny Vanilla Latte	100	Uses sugar-free vanilla and nonfat milk	A satisfyingly sweet, creamy classic with fewer calories.

Why these choices matter

Choosing healthier options at Starbucks is not just about calorie counting; it's about minimizing your intake of added sugars. Excessive sugar consumption is linked to weight gain, increased risk of heart disease, and a higher chance of type 2 diabetes. By focusing on drinks with a low sugar content or customizing your order, you can enjoy your coffee or tea ritual without the negative health consequences.

For example, a tall Chai Tea Latte from Starbucks has 240 calories and 42g of sugar, largely from the sweetened concentrate. A simple request to make it with plain brewed chai tea, almond milk, and a pump of sugar-free vanilla can significantly reduce the nutritional impact while still delivering on flavor. Many nutritionists advise a similar approach—rather than completely abandoning your favorite drinks, adjust them to meet your health goals.

Ultimately, the healthiest drink is the one that aligns with your personal health objectives. Whether it's the simplicity of a black coffee, the froth of a nonfat cappuccino, or a carefully customized cold brew, there are plenty of options. For further reading on making healthier choices while dining out, check out articles from reputable health sites.(https://www.health.com/healthiest-starbucks-order-11762059)

Conclusion

The question, "what's the healthiest drink to get from Starbucks?", has a clear answer: plain coffee, unsweetened tea, and Americanos are the top contenders due to their minimal calories and zero added sugar. For those who prefer more complex flavors, the real secret lies in smart customization. Swapping milk, reducing syrup pumps, or opting for sugar-free alternatives can transform many menu items into healthy, guilt-free treats. With these simple tips, you can enjoy your daily dose of Starbucks without compromising your wellness goals.

Frequently Asked Questions

Starbucks' almond milk is typically the lowest-calorie milk option, while nonfat milk is a good alternative that offers more protein for added fullness.

To reduce sugar, ask for fewer pumps of syrup, use a sugar-free alternative like vanilla or cinnamon dolce, or opt for a simple brewed coffee or unsweetened tea.

A 'skinny' drink is made with nonfat milk, sugar-free syrup, and no whipped cream. It is a lower-calorie and lower-sugar version of an espresso-based drink.

Starbucks Refreshers, while lower in calories than many sugary drinks, still contain added sugar. To make them healthier, ask for water instead of lemonade or customize your syrup pumps.

A standard grande caffe latte made with 2% milk has approximately 190 calories. You can reduce this by swapping to nonfat or almond milk.

The standard Matcha Latte at Starbucks is sweetened and high in sugar. To make it healthier, ask for less or no classic syrup and opt for a dairy alternative like almond milk.

A healthier alternative to a Frappuccino could be a 'light' version, or better yet, a Cold Brew with a splash of milk and sugar-free syrup for a fraction of the calories and sugar.