Finding the Perfect Sip: What's the Healthiest Thing to Drink at Starbucks?

October 15, 2025 •

4 min read

Over 60% of daily coffee drinkers in the United States visit a coffee shop at least once a month, making smart choices critical for health goals. Navigating the extensive menu to find out what's the healthiest thing to drink at Starbucks can be challenging, but simple customizations can transform any order.

Quick Summary

Starbucks' healthiest drinks are typically black coffee and unsweetened tea, which offer low calories and sugar. Customizing milk-based drinks with nonfat or plant-based milks and sugar-free syrups helps significantly reduce added sugar and calories.

Key Points

Black Coffee and Unsweetened Tea: For the lowest calories and sugar, stick to plain brewed coffee, cold brew, or unsweetened green, black, or herbal teas.
Caffè Americano: A low-calorie alternative to plain coffee, made with espresso and water, available hot or iced.
Customize Your Milk: Reduce calories and fat by swapping default 2% milk for nonfat, almond, or coconut milk, with almond milk being the lowest calorie choice.
Cut the Sugar: Opt for sugar-free syrups (like vanilla) or ask for half the number of syrup pumps to dramatically reduce added sugar content.
Say No to Toppings: Skip whipped cream and sugary drizzles, which are major sources of hidden calories and sugar.
Order a Shaken Espresso: The Iced Brown Sugar Oatmilk Shaken Espresso is a good starting point and is easily customized for lower sugar.
Don't Forget the Water: Plain bottled or sparkling water is always the absolute healthiest and most hydrating choice available.
Size Down: Ordering a smaller drink size, like a Tall instead of a Venti, is a simple way to reduce the overall calorie and sugar intake of any beverage.

Navigating the Starbucks Menu for a Healthier You

Starbucks is a daily destination for millions, offering a wide array of beverages from simple coffee to indulgent, high-calorie treats. For those monitoring their nutrition, the key to a healthier choice lies in understanding the base options and mastering customizations. The difference between a sugar-laden dessert and a health-conscious beverage often comes down to just a few simple swaps.

The Healthiest Foundations: Black Coffee and Unsweetened Tea

At the core of the menu, black coffee and plain, unsweetened tea stand out as the healthiest and lowest-calorie choices. These drinks provide a boost of caffeine or a dose of antioxidants without added sugars, syrups, or fats.

Brewed Black Coffee or Americano: A grande Pike Place roast contains only 5 calories and is free of sugar and fat. An Americano, made with espresso and hot water, is another low-calorie option.
Cold Brew and Nitro Cold Brew: Brewed for an extended period, cold brew is naturally smoother and less acidic, making it easier to drink black. Nitro Cold Brew is infused with nitrogen, giving it a creamy texture without any dairy or sugar.
Plain Brewed Tea: Unsweetened hot or iced teas are calorie-free and rich in antioxidants. Options like Jade Citrus Mint Green Tea, Emperor's Clouds & Mist, and Iced Passion Tango Tea offer flavor without calories.

Customizing Creamy and Sweet Favorites

If black coffee or plain tea isn't your preference, don't worry. Many of Starbucks' classic creamy drinks can be modified to be significantly healthier. The standard grande latte uses 2% milk and multiple pumps of sugary syrup, but simple adjustments make a big difference.

Smart Swaps for Lower Calories and Sugar

Change Your Milk: Starbucks' default milk is 2%, but nonfat, almond, coconut, and oat milk are available. Almond milk is often the lowest-calorie option among the alternatives. For more protein, consider nonfat or soy milk.
Choose Sugar-Free Syrups: Swap regular syrup for sugar-free vanilla or cinnamon dolce. This can drastically reduce the sugar and calorie count in many lattes.
Go Light on Toppings: Skip the whipped cream and caramel drizzle. Whipped cream alone can add 80-120 calories, while drizzles add smaller but still significant amounts.
Ask for Half Sweet: If sugar-free isn't an option or you prefer a touch of sweetness, ask for half the number of syrup pumps. This can cut calories by 40 or more.
Downsize Your Drink: A simple way to control calories is to order a smaller size. A Tall (12 oz) instead of a Venti (20 oz) makes a substantial difference.

Healthier Drink Alternatives and Modifications

Sometimes you want something a little more exciting than a black coffee or tea. These customizable options offer a great middle ground.

Caffè Misto: Made with brewed coffee and steamed milk, a Caffè Misto has less milk than a latte, resulting in fewer calories. Order with almond or nonfat milk for a lighter version.
Cappuccino: The foamy texture of a cappuccino requires less milk than a latte. Order a nonfat cappuccino for a rich-tasting, lower-calorie coffee experience.
Iced Brown Sugar Oatmilk Shaken Espresso: This shaken espresso is a dietitian-approved choice, often clocking in at around 100 calories for a tall. For an even healthier version, ask for less brown sugar syrup or swap for a sugar-free alternative.
Light Frappuccino (discontinued): While Starbucks phased out the official "light" Frappuccino syrups, you can still create a healthier version by ordering a custom blended coffee with nonfat milk, sugar-free syrup, and no whipped cream. The texture may be more icy than creamy, but it's a lighter treat.

Comparison Table: Healthy vs. Indulgent Grande Drinks


Drink Name	Calories (Grande)	Sugar (Grande)	Key Customizations for Healthier Version
Brewed Coffee (Black)	~5 cal	0g	Served as is.
Iced Americano	~15 cal	0g	Splash of almond milk or sugar-free syrup.
Iced Passion Tango Tea (Unsweetened)	0 cal	0g	Splash of coconut milk for creaminess, low-cal sweetener.
Caffè Misto (Nonfat Milk)	~110 cal	~10g	Request nonfat or almond milk, lightened sweetener.
Skinny Vanilla Latte (Nonfat)	~120 cal	~13g	Pre-made "skinny" option with nonfat milk and sugar-free vanilla syrup.
Iced Brown Sugar Oatmilk Shaken Espresso	~100 cal (Tall)	~8g (Tall)	Ask for half syrup, use a different milk for flavor or protein.
Caramel Macchiato (Regular)	250 cal	37g	Order "skinny," use sugar-free vanilla and almond milk.
Iced Peppermint White Chocolate Mocha	490 cal	68g	Avoid; one of the highest-calorie options.

Conclusion: Your Best Bet for a Healthier Sip

The healthiest thing to drink at Starbucks depends on your goals, but the clear winners are unsweetened hot or iced coffees and teas. For those who want more flavor or creaminess, intelligent customization is the key. Swapping milks, reducing syrup pumps, and skipping toppings can significantly reduce calories and sugar without sacrificing taste. Always check the nutrition information available in-store or online, and don't be afraid to experiment with different combinations to find your perfect, healthy go-to order. For more detailed nutrition information on the entire menu, consult the official Starbucks website.

Frequently Asked Questions

The lowest calorie drinks are brewed black coffee, unsweetened plain teas, and Caffè Americanos, which typically have 5-15 calories and zero sugar.

Refreshers can be lower in calories than other specialty drinks, but they contain added sugar. For a healthier option, ask for a refresher with less water and add a low-calorie sweetener like Stevia.

Almond milk is generally the lowest-calorie milk alternative at Starbucks. However, if you need more protein, nonfat dairy milk or soy milk would be a better choice.

No, Starbucks no longer offers "light" Frappuccino syrup, which contained less sugar. You can, however, order a custom blended coffee with nonfat milk, ice, and sugar-free syrup for a lighter version, though the texture will be different.

An Iced Passion Tango Tea with a splash of unsweetened coconut milk and a zero-calorie sweetener is a flavorful and low-sugar, dairy-free choice.

Order a "skinny" latte by requesting nonfat milk and sugar-free syrup. Skipping the whipped cream and asking for half the pumps of syrup also helps reduce calories and sugar.

Starbucks' classic iced teas are typically served unsweetened by default. However, always specify "unsweetened" to be sure, as some specialty teas or customizations may include syrup.