What's the healthiest thing to order at Starbucks? A Nutrition Diet Guide

Over half of US adults drink at least one cup of coffee daily, with Starbucks often a top destination. However, many popular menu items are surprisingly high in sugar and calories. Discover what's the healthiest thing to order at Starbucks by focusing on simple tweaks and smart swaps for your nutrition diet goals.

Quick Summary

This guide reveals the best nutritionist-approved drinks and food choices at Starbucks, detailing low-calorie beverages and protein-rich breakfast options. Learn simple customizations like milk swaps and syrup reductions to make healthier selections without sacrificing flavor. It's an easy-to-follow guide for making smarter choices on the go.

Key Points

• Start with the basics: Plain brewed coffee, Americanos, and unsweetened teas are the lowest-calorie drinks with zero sugar.

• Customize your drink: Significantly reduce calories and sugar by swapping milks, asking for sugar-free syrups, and skipping whipped cream.

• Focus on protein: Opt for the Spinach, Feta & Egg White Wrap or Sous Vide Egg Bites for a satisfying, protein-rich meal or snack.

• Hack the latte: Order a Caffè Misto with a light milk and sugar-free vanilla for a milky coffee flavor with far fewer calories.

• Beware of hidden sugar: Many flavored syrups and toppings, especially in Frappuccinos, add a significant amount of sugar and calories.

• Modify your food: For oatmeal, skip the sugary toppings and add fresh fruit or nuts for fiber and protein.

• Plan ahead: By knowing which items are healthier and how to modify them, you can stick to your diet even on the go.

Navigating the Starbucks Menu for a Healthier You

For many, a daily trip to Starbucks is a cherished ritual, but navigating the menu can be a challenge for those focused on a nutrition diet. While a standard pumpkin spice latte can pack a hefty caloric punch, the good news is that Starbucks offers many customizable and inherently healthier options. With a little insider knowledge, you can enjoy your coffee shop treat while sticking to your wellness goals.

The Healthiest Drink Options at Starbucks

When it comes to beverages, simplicity is key. The most nutritious options are often the least complicated. Here are some of the best choices, from the bare-bones basics to lightly customized creations.

• Plain Brewed Coffee or Americano: The undisputed champion of healthy Starbucks drinks, a simple brewed coffee or Americano (espresso shots diluted with hot water) contains just 5-15 calories and zero sugar. You get all the antioxidant benefits and energizing caffeine without any unnecessary calories.
• Plain Tea (Hot or Iced): Starbucks offers a wide variety of black, green, and herbal teas. When ordered unsweetened, they are calorie-free and provide antioxidants. For a touch of flavor, try a Mint Majesty or Jade Citrus Mint tea.
• Nitro Cold Brew: This cold brew is infused with nitrogen, which gives it a creamy texture and a hint of natural sweetness, meaning you might not even need milk or sugar. A tall contains just 5 calories and no sugar.
• Caffè Misto: For those who prefer a milky coffee but want fewer calories than a standard latte, the Caffè Misto is a great hack. It’s a 1:1 ratio of brewed coffee to steamed milk. A grande with almond milk and sugar-free vanilla is only about 60 calories.
• Iced Coffee: Order unsweetened iced coffee and add your own low-calorie sweetener and a splash of nonfat or almond milk. This gives you control over the exact ingredients.

Healthier Breakfast and Snack Options

Starbucks is more than just coffee; it also offers a variety of food items. Choosing wisely can make a significant difference, especially at breakfast.

• Spinach, Feta & Egg White Wrap: A powerhouse of protein and fiber, this wrap provides a satisfying start to your day with 20 grams of protein for around 290 calories.
• Rolled & Steel-Cut Oatmeal: A classic for a reason, the plain oatmeal is a whole-grain, fiber-rich option. Skip the pre-packaged brown sugar and agave, and instead top it with fresh blueberries and the nut medley for added nutrients.
• Egg White & Roasted Red Pepper Sous Vide Egg Bites: These bites are a fantastic low-carb, high-protein snack or meal. A pair contains around 170 calories and 12 grams of protein.
• Cheese & Fruit Protein Box: With cheese, apples, and grapes, this is a balanced snack option. Just be mindful of the portion size, as it contains higher calories due to the cheese.
• Perfect Bar (Dark Chocolate Chip Peanut Butter): For a quick, protein-packed grab-and-go snack, this bar is made with organic ingredients and superfoods.

How to Customize Any Drink for Better Health

Most Starbucks drinks can be customized to reduce sugar, fat, and calories. Here's a quick cheat sheet for your next order:

• Ask for fewer syrup pumps: A grande typically comes with four pumps of syrup, adding 80+ calories. Ask for one or two instead, or swap for sugar-free vanilla syrup.
• Choose a lighter milk option: The default is 2% milk. Switching to nonfat, almond, or coconut milk can significantly lower calories.
• Skip the whipped cream: A standard dollop of whipped cream can add around 85 calories. Ask for no whip or, if you really want that texture, ask for “light whip”.
• Get an Americano in a larger cup: If you're using a powdered add-in like a protein shake, order a grande Americano in a venti cup with extra ice. This gives you plenty of room to mix in your own ingredients.

A Comparison of Healthier Starbucks Options

Item	Calories (Grande Size)	Protein (g)	Sugar (g)	Key Takeaway
Black Brewed Coffee	5	<1	0	The absolute lowest calorie option.
Caffè Americano	15	1	0	Simple espresso and water, also extremely low cal.
Caffè Misto (with Almond Milk)	~60	~2	6-8	A milky coffee with significantly fewer calories than a latte.
Nitro Cold Brew	5	0	0	Creamy texture without the added sugar.
Iced Coffee (Unsweetened, Almond Milk)	~30-40	~1	Varies	Customizable and refreshing with low calories.
Spinach, Feta & Egg White Wrap	290	20	Low	High-protein, whole-grain breakfast choice.
Egg White & Roasted Red Pepper Egg Bites	170	12	Low	Excellent low-carb, protein-rich snack.
Classic Oatmeal (with fruit/nuts)	160+	5+	Varies	A warm, fiber-rich, customizable breakfast.

Conclusion: Your Healthier Starbucks Order Awaits

Finding what's the healthiest thing to order at Starbucks doesn't mean sacrificing flavor or your morning ritual. By focusing on core menu items like plain coffee and tea, or by making simple modifications to your favorite drinks, you can keep your nutrition goals in check. Choosing protein-rich food items over sugary baked goods will keep you fuller longer and prevent energy crashes. Armed with these simple strategies, your next Starbucks run can be both delicious and nutritious.

For more detailed nutritional information and a comprehensive look at what to avoid, visit Verywell Fit's guide to Starbucks nutrition.

Frequently Asked Questions

What are some low-calorie, low-sugar drink options at Starbucks?

The best options are brewed black coffee, an Americano, or unsweetened iced or hot teas. For a creamier option, a Nitro Cold Brew or a Caffè Misto with almond milk and sugar-free syrup are also great choices.

Is the spinach, feta, and egg white wrap a healthy breakfast choice?

Yes, it is a great option. It is relatively low in calories (290) and packed with 20 grams of protein and a source of whole grains, which helps with satiety.

How can I make my latte healthier?

Ask for a smaller size, swap 2% milk for nonfat or a low-calorie plant-based milk like almond or coconut, and use sugar-free syrup or fewer pumps of regular syrup. Skip the whipped cream entirely.

Are Frappuccinos ever a healthy option?

Standard Frappuccinos are very high in sugar and calories. However, you can make them healthier by ordering a "light" version with nonfat milk and sugar-free syrup, though it won't be as low-cal as other drinks.

What is a good high-protein food item at Starbucks?

The Egg White & Roasted Red Pepper Sous Vide Egg Bites or the Eggs & Cheddar Protein Box are excellent high-protein choices to keep you full and energized.

What should I avoid if I'm trying to eat healthy at Starbucks?

Avoid most flavored Frappuccinos, sugary pastries, and sandwiches high in saturated fat and sodium, such as the Double-Smoked Bacon, Cheddar & Egg Sandwich. Be mindful of the number of syrup pumps in your drinks.

Can I still have flavored coffee if I'm watching my sugar intake?

Yes. You can use sugar-free syrups, ask for fewer pumps of regular syrup, or add natural flavors like cinnamon. You can also order an Americano and mix in a protein shake for a creamy, low-sugar, high-protein alternative.

Keypoints

• Simplicity is best: Brewed coffee, Americanos, and unsweetened teas are the lowest-calorie options available.
• Customize your order: Reduce sugar and fat by asking for fewer syrup pumps, sugar-free syrup, or nonfat/almond milk.
• Go for protein: Choose high-protein foods like egg bites, the Spinach, Feta & Egg White Wrap, or the Protein Boxes for satiety.
• Skip the extras: Avoid sugary Frappuccinos and high-fat items like whipped cream and some bakery pastries.
• Size down: Ordering a smaller size, like a Tall instead of a Grande, can significantly reduce your calorie and sugar intake.

Citations

1. Delish. (2025, March 27). 15 Healthy Items To Order At Starbucks, According To Nutritionists. Retrieved from https://www.delish.com/food-news/g64276456/healthy-starbucks-items-nutritionists/
2. Reddit. (2024, October 11). Healthiest drinks : r/starbucks. Retrieved from https://www.reddit.com/r/starbucks/comments/1g1br4q/healthiest_drinks/
3. Taste of Home. (2024, September 06). 15 Healthy Starbucks Drinks That Taste Indulgent. Retrieved from https://www.tasteofhome.com/collection/healthy-starbucks-drinks/
4. Alix Turoff Nutrition. (2025, April 29). The Best Low-Calorie Starbucks Drinks for Weight Loss, According to a Dietitian. Retrieved from https://alixturoffnutrition.com/the-best-low-calorie-starbucks-drinks-for-weight-loss-according-to-a-dietitian/
5. Health.com. (2025, July 15). I'm a Dietitian—These Are the 8 Healthiest Items You Can Order at Starbucks. Retrieved from https://www.health.com/healthiest-starbucks-order-11762059
6. TODAY.com. (2021, December 21). The healthiest things to order at Starbucks — and what to skip. Retrieved from https://www.today.com/food/nutritionist-shares-best-things-order-starbucks-what-skip-t220884
7. BistroMD. (2023, October 05). 12 Healthiest Starbucks® Drinks To Satisfy Any Craving. Retrieved from https://www.bistromd.com/blogs/nutrition/the-healthiest-and-unhealthiest-starbucks-drinks
8. Verywell Fit. (2022, March 05). Starbucks Nutrition Facts: What to Order & Avoid. Retrieved from https://www.verywellfit.com/starbucks-how-to-order-low-calorie-coffee-drinks-3495691
9. Health.com. (2025, May 14). Top 10 Healthy Foods To Order at Starbucks. Retrieved from https://www.health.com/healthiest-food-at-starbucks-8693720
10. Lark Health Blog. (2022, September 22). Best and Worst Foods for Weight Loss at Starbucks. Retrieved from https://www.lark.com/resources/best-and-worst-foods-for-weight-loss-at-starbucks
11. Starbucks. (2024, January). Food and Snacks at Starbucks. Retrieved from https://about.starbucks.com/uploads/2024/01/Food-Health-Wellness-Fact-Sheet-January-2024.pdf
12. Southern Curls & Pearls. (2021, January 18). 10 Healthier Starbucks Drinks. Retrieved from https://www.southerncurlsandpearls.com/10-healthier-starbucks-drinks/
13. Good Housekeeping. (2025, May 06). What to Order at Starbucks If You're Trying to Be Healthier. Retrieved from https://www.goodhousekeeping.com/health/diet-nutrition/g20975587/healthy-starbucks-drinks/
14. MyFitnessPal Blog. (2023, December 12). What to Eat (and Drink!) at Starbucks, According to a Dietitian. Retrieved from https://blog.myfitnesspal.com/what-to-eat-and-drink-at-starbucks-according-to-a-dietitian/

Frequently Asked Questions

What's the healthiest drink on the Starbucks menu?

The healthiest drink is plain brewed coffee or an Americano, as they contain only 5-15 calories and zero sugar. Unsweetened hot or iced teas are also excellent low-calorie choices.

How can I reduce the sugar in my Starbucks drink?

To reduce sugar, ask for sugar-free syrups instead of regular ones, request fewer pumps of syrup, and skip the whipped cream. Natural additions like a sprinkle of cinnamon can also add flavor.

What is a good high-protein food option at Starbucks?

The Spinach, Feta & Egg White Wrap and the Sous Vide Egg Bites (especially the Egg White & Roasted Red Pepper option) are both great high-protein choices.

Are there any vegan options that are also healthy?

Yes, many of the healthy drink options, like black coffee and unsweetened teas, are naturally vegan. The Classic Oatmeal (minus any dairy milk) and adding a plant-based milk to coffee or tea are also good vegan choices.

How do milk choices affect the nutritional content of my drink?

Milk choice can significantly impact calories and fat. Nonfat, almond, and coconut milk are lower in calories, while soy and 2% offer more protein. Skipping milk and having a simple black coffee is the healthiest option.

What should I avoid at Starbucks for a healthier diet?

You should generally avoid most Frappuccino blended beverages, pastries, and items with excessive toppings or sugary sauces, as they tend to be very high in calories, sugar, and fat.

Is the Classic Oatmeal with toppings a healthy breakfast?

The Classic Oatmeal itself is healthy and high in fiber. However, the pre-packaged toppings like brown sugar and agave add significant sugar. For a healthier version, use the provided nuts and fruit and skip the sugary packets.