Which tea is healthy from Starbucks for your next pick-me-up?

January 12, 2026 •

4 min read

According to nutritionists, the healthiest Starbucks drinks often have simple, minimal ingredients to keep calories and added sugars low. This principle is especially true for tea, and knowing which tea is healthy from Starbucks can help you enjoy a satisfying drink without compromising your health goals.

Quick Summary

This article explores the healthiest tea options available at Starbucks, detailing their nutritional content and benefits. It provides tips for customizing your drink to reduce sugar and calories, ensuring your beverage choice aligns with your wellness goals.

Key Points

Unsweetened is healthiest: Always specify 'unsweetened' when ordering iced teas to avoid hidden sugars.
Mint Majesty is zero-calorie: The caffeine-free Mint Majesty herbal tea has zero calories, fat, or sugar.
Iced Passion Tango is a low-sugar win: Order the Iced Passion Tango Tea unsweetened for a naturally fruity, zero-sugar, and zero-calorie option.
Green tea offers antioxidants: Unsweetened Green Tea (iced or hot) is loaded with antioxidants and provides a clean energy boost.
Customize for better nutrition: Use sugar-free syrups or a splash of milk alternative to flavor your tea without the high-calorie additives.
Avoid pre-sweetened drinks: Beware of drinks like the Honey Citrus Mint Tea and Chai Tea Latte, which contain significant added sugar by default.

Your Guide to Healthy Starbucks Tea

When navigating the Starbucks menu, the array of vibrant, sweet-sounding tea drinks can be tempting. However, many of these are laden with added sugars and syrups that can quickly turn a healthy beverage into a high-calorie treat. The key to ordering a healthy tea is focusing on the basics: unsweetened green, black, and herbal teas, which offer numerous benefits with minimal caloric impact. The best way to maintain the healthfulness of these drinks is to specify 'unsweetened' when ordering and avoid sugary additions like flavored lemonades or syrup pumps.

The Healthiest Tea Choices at Starbucks

Starbucks offers several tea options that are naturally low in calories and sugar. Herbal teas, in particular, are an excellent choice if you want to avoid caffeine.

Mint Majesty Herbal Tea: This is a stellar choice for a zero-calorie, zero-sugar, and zero-caffeine beverage. Made with a soothing blend of spearmint, peppermint, and lemon verbena, it is known for aiding digestion and is a refreshing option for any time of day.
Iced Passion Tango Tea (Unsweetened): This vibrant herbal tea features hibiscus, apple, and lemongrass. When ordered unsweetened, it's naturally calorie and sugar-free, offering a delicious and fruity tropical flavor without any added sweeteners.
Emperor's Clouds & Mist Green Tea: This hot green tea is a simple, earthy, and antioxidant-rich option. It provides a steady energy boost due to its combination of caffeine and the amino acid L-theanine, which helps promote a more focused, calm state.
Jade Citrus Mint Tea: A green tea blend with hints of lemon verbena and mint. It's a key component of the popular Honey Citrus Mint Tea but can be enjoyed plain for a low-calorie, refreshing drink.
Iced Green Tea (Unsweetened): A classic for a reason, this antioxidant-packed green tea is shaken with ice for a crisp, low-calorie beverage. It provides a moderate amount of caffeine and can be customized easily with a sugar-free sweetener if desired.
Iced Black Tea (Unsweetened): For those who prefer a more robust flavor, unsweetened iced black tea is a solid choice. Like its green tea counterpart, it's calorie-free and offers a rich, satisfying taste with a higher caffeine content.

Customizing Your Healthy Tea Order

While the unsweetened options are healthiest, a few simple customizations can help you enjoy a wider range of teas while keeping them in check nutritionally.

Order unsweetened: The most critical step for any iced or shaken tea is to specify 'unsweetened.' The default versions of many iced teas, like the Shaken Iced Green Tea, come with a liquid cane sugar syrup that adds significant calories and sugar.
Use sugar-free syrups: For hot teas, adding a pump or two of a sugar-free vanilla or cinnamon dolce syrup can provide flavor without the sugar. Be mindful that even these can be artificial, so moderation is key.
Add a splash of milk alternative: A splash of almond milk, oat milk, or coconut milk can add a creamy texture without the extra calories of whole milk. This works well for London Fogs or Chai Tea Lattes if you request less syrup.
Ask for half-sweet: If you need some sweetness but want to cut down on sugar, request half the number of syrup pumps. For example, order a Chai Tea Latte with two pumps of chai concentrate instead of the standard four.
Choose the right size: A smaller-sized drink naturally means less of everything, including sugar and calories. A Tall is a great starting point.

Comparison of Popular Starbucks Tea Drinks

To better understand the nutritional differences, let's compare some common Starbucks tea orders. The following is a comparison based on standard Grande (16 fl oz) sizing, with customization notes where applicable.


Drink	Preparation	Calories (Grande)	Sugar (Grande)	Key Takeaway
Iced Green Tea	Unsweetened	0 kcal	0 g	Zero calorie, antioxidant-rich, moderate caffeine.
Mint Majesty Herbal Tea	Hot	0 kcal	0 g	Zero calorie, caffeine-free, soothing for digestion.
Iced Passion Tango Tea	Unsweetened	5 kcal	0 g	Fruity, herbal, zero calorie with no sweetener.
Honey Citrus Mint Tea	Hot, with default ingredients	~130 kcal	~30 g	Higher in sugar due to lemonade and honey blend.
Chai Tea Latte	Hot, with 2% milk and default syrup	~240 kcal	~42 g	High sugar and calories. Better ordered as a plain Chai Tea with hot water.
Matcha Green Tea Latte	Hot, with 2% milk and default syrup	~240 kcal	~32 g	Moderate sugar and calories. Can be customized with a milk alternative.

Health Benefits of Choosing Wisely

Selecting a healthy tea from Starbucks goes beyond just cutting calories. It's about maximizing the inherent benefits of the tea itself. Green tea, for instance, is a powerful antioxidant, helping to protect cells from damage. The L-theanine in green and matcha tea can also improve cognitive function and promote relaxation without causing drowsiness. Herbal teas like Mint Majesty offer digestive relief and are naturally caffeine-free, making them ideal for an evening drink. By understanding the ingredients and making smart choices, you can turn your Starbucks visit into a positive step for your wellness journey.

Ultimately, the healthiest tea from Starbucks is a beverage that prioritizes pure tea flavor over added sugars and syrups. By opting for unsweetened plain teas or making specific, health-conscious customizations, you can enjoy a refreshing and beneficial drink. Your choices not only impact the nutritional value but also allow the natural flavors and health-promoting properties of the tea to shine through.

Conclusion: Make Your Tea Order a Healthy Habit

Choosing a healthy tea from Starbucks is a matter of mindful ordering. The best options are the simplest: plain hot teas or unsweetened iced teas. Customizing with milk alternatives or sugar-free syrups can add complexity without compromising your health goals. While delicious, many of the pre-mixed lattes and sweetened versions are high in sugar and calories, so it's best to enjoy them as an occasional treat rather than a daily habit. By focusing on whole, natural ingredients, you can enjoy a satisfying and healthful tea from your favorite coffee shop.

For more nutritional information, you can visit the official Starbucks website and review their menu.

Frequently Asked Questions

While soothing, the Honey Citrus Mint Tea, often called the 'Medicine Ball,' is high in sugar due to the lemonade and honey blend. It contains approximately 130 calories and 30 grams of sugar in a Grande size, so it is not a low-calorie or low-sugar option.

The standard Chai Tea Latte is high in sugar. To create a lower-calorie version, order a hot chai tea with just the tea bag, hot water, and a splash of milk alternative, requesting fewer pumps of the chai syrup.

The lowest calorie teas at Starbucks are the unsweetened hot and iced teas. Options like Mint Majesty Herbal Tea, Emperor's Clouds & Mist Green Tea, and unsweetened Iced Black or Green Tea all contain 0 calories.

No, unsweetened Iced Green Tea has zero sugar. However, you must specify 'unsweetened' when ordering, as the default preparation often includes added liquid cane sugar.

Most Starbucks tea lattes, like the Chai Tea Latte and Matcha Green Tea Latte, are not inherently healthy due to the added syrups and sweetened milk. They can be made healthier by requesting fewer syrup pumps and using a lower-calorie milk alternative like almond milk.

While matcha has antioxidant benefits, the standard Matcha Green Tea Latte is made with a sweetened matcha powder and milk, making it high in sugar and calories. For a healthier version, ask for a matcha powder and a milk alternative with no added sweetener.

Yes, you can request a sugar-free sweetener, like Splenda or Stevia, to add to your unsweetened hot or iced tea. Many stores also offer sugar-free syrup options, though these should be used in moderation.