Expert Tips from Dietitians on Choosing the Healthiest Starbucks Beverages

While Starbucks is famous for indulgent treats like pumpkin spice lattes and caramel macchiatos, the chain also offers healthier alternatives for those seeking nutritious options. If you’re aiming to make smarter choices without sacrificing flavor, dietitians have shared their top picks for the healthiest drinks at Starbucks, along with practical tips to customize your order for a better nutritional profile.

Starbucks and Your Health

To begin with, it’s crucial to understand that Starbucks beverages, even those with higher sugar content, aren’t inherently unhealthy. Enjoying them is completely acceptable! “Food doesn’t carry moral weight,” says Marissa Meshulam, MS, RD, CDN, a registered dietitian nutritionist and founder of MPM Nutrition. “Consuming ‘X’ doesn’t make you healthy, and drinking ‘Y’ doesn’t make you unhealthy; any drink can be part of a balanced lifestyle."

Kristen Carli, MS, RD, a registered dietitian nutritionist and founder of Camelback Nutrition Wellness, agrees: “Categorizing foods as ‘good’ or ‘bad’ based on their nutritional value can foster an unhealthy mindset. Instead, building a positive relationship with food involves striking a balance between nourishing your body and savoring the foods and drinks you enjoy.” This means allowing yourself to indulge in occasional treats, like Starbucks beverages, which can support a more sustainable and enjoyable approach to eating, Carli explains.

How to Make Starbucks Drinks Healthier

That said, if your goal is to make Starbucks drinks healthier, customization is key. Begin by reflecting on your usual order, the flavors and ingredients you prefer, the purpose of the drink (e.g., is it a treat, an energy boost, or both?), and what else you’ll be consuming that day, advises Meshulam. Use these insights to adjust your order in a way that aligns with your needs and preferences.

Focusing on the following aspects can help you craft a healthier beverage:

• Milk: To lower your saturated fat intake, consider switching to non-fat milk, almond milk, or oat milk rather than whole milk, suggests Carli.
• Sweeteners: While Meshulam emphasizes that occasional added sugar is fine, you can reduce your intake by requesting fewer pumps of flavored syrup in your drink, Carli advises.
• Toppings: Toppings such as whipped cream, chocolate drizzle, and caramel sauce contribute extra sugar. Skipping or minimizing these additions can help lower your drink’s overall sugar content, Carli points out.
• Size: Choosing a smaller size than your usual order can decrease both saturated fat and added sugar, depending on the drink’s composition.

Meshulam also highlights that sugar can feel more satisfying when consumed in solid form. If you’re craving something sweet, she recommends opting for a treat like a cookie, which may leave you feeling more satisfied than a sugary drink.

The takeaway? “There’s no single ‘right’ drink order,” Meshulam explains. A healthy Starbucks choice varies for each person, as it depends on individual needs and preferences. If you’re looking for ideas, the following dietitian-approved beverages are an excellent starting point.

Healthiest Drinks at Starbucks

Caffé Americano

• Calories: 15 calories
• Carbohydrates: 0 grams
• Protein: 1 gram
• Fat: 0 grams
• Sugar: 0 grams
• Caffeine: 225 milligrams

For a strong caffeine boost, the caffé americano is a top pick recommended by both Carli and Meshulam. This straightforward beverage combines water and brewed espresso, making it naturally sugar-free and fat-free. For a touch of sweetness and creaminess, Meshulam suggests adding frothed coconut milk.

Cappuccino

• Calories: 140 calories
• Carbohydrates: 14 grams
• Protein: 9 grams
• Fat: 5 grams
• Sugar: 12 grams
• Caffeine: 150 milligrams

For a more indulgent option, Carli recommends the cappuccino. This drink boasts a light natural sweetness and is crowned with a velvety foam made from your preferred milk, offering a luxurious yet sugar-free experience.

Iced Brown Sugar Oatmilk Shaken Espresso

• Calories: 120 calories
• Carbohydrates: 22 grams
• Protein: 2 grams
• Fat: 3 grams
• Sugar: 12 grams
• Caffeine: 255 milligrams

This Starbucks iced beverage is a great way to enjoy a sweet treat without overloading on sugar. Carli highlights that it tastes sweeter than many other options due to the blend of oat milk, brown sugar, and cinnamon, despite containing less sugar. For comparison, the Iced Shaken Espresso with classic syrup has 14 grams of sugar, while the Espresso Frappuccino with whole milk packs 42 grams.

Vanilla Sweet Cream Cold Brew

• Calories: 110 calories
• Carbohydrates: 14 grams
• Protein: 1 gram
• Fat: 5 grams
• Sugar: 14 grams
• Caffeine: 185 milligrams

If you love cold brew but crave something a bit more indulgent, Carli recommends the vanilla sweet cream variation. It delivers a rich, sweet taste without an overload of sugar, similar to the iced shaken espresso. 

Iced Flat White 

• Calories: 110 calories
• Carbohydrates: 10 grams
• Protein: 6 grams
• Fat: 6 grams
• Sugar: 8 grams
• Caffeine: 90 milligrams

The iced flat white is another excellent choice for satisfying a sweet craving without excessive sugar, as Carli points out. It’s mildly sweet and contains less caffeine than many other coffee drinks, making it ideal for those seeking a milder energy lift.

Mint Majesty Herbal Tea

• Calories: 0 calories
• Carbohydrates: 0 grams
• Protein: 0 grams
• Fat: 0 grams
• Sugar: 0 grams
• Caffeine: 0 grams

The Mint Majesty tea at Starbucks combines spearmint, peppermint, and lemon verbena for a flavorful and healthy choice. This caffeine-free herbal tea is perfect for those seeking a warm drink without caffeine, Meshulam explains. It also serves as an excellent post-meal option, as mint aids digestion, she adds.

Green Tea

• Calories: 0 calories
• Carbohydrates: 0 grams
• Protein: 0 grams
• Fat: 0 grams
• Sugar: 0 grams
• Caffeine: 25 milligrams

“Green tea offers a gentle caffeine boost without the jittery effects of coffee,” Meshulam explains. This is due to L-theanine, an amino acid that moderates caffeine’s impact, delivering a steadier energy lift. Additionally, green tea is packed with antioxidants, which help protect cells from oxidative damage, she notes.

Meshulam’s tip: For a more flavorful iced green tea, request a splash of lemonade instead of simple syrup when placing your order.