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Health experts (ours included!) have made it clear: Many Starbucks drinks don't exactly make for a healthy start to your day, nor are they the smartest afternoon pick-me-up. But the key word here is "many," because as with any restaurant (fast food, fast casual, even fine dining), there's always a way to find better-for-you options that won't dump excess calories or sugar into your day. All it takes is a little creativity and customization — and a smile for your barista can't hurt when you're ordering special requests in-store!
But wait, you may be thinking, the Starbucks' menu already feels endless, how can I possibly navigate it to find the healthiest options? That's why we did the hard work for you, having spent hours poring over Starbucks' many coffee and tea beverages to find those that are low in sugar, saturated fat and calories, if that's why you're looking for. Some of the healthiest Starbucks drinks can even fit into vegan and keto diets, too. Before diving in to find your new favorite won't-break-the-sugar-bank bevvy, keep this cheat sheet of healthy drink tweaks in mind (scroll to the end of this story for a more detailed tip list) for the day when you're feeling confident enough to DIY it yourself:
- Skip the sugar or add a small amount of their zero-sugar sweeteners/flavorings.
- Unless you're getting a black coffee or unsweetened tea, try not to reach for the super-sized cups.
- Milk with a bit of fat is lower in sugar than skim, if minimizing the sweet stuff is a major goal for you (though you should still be mindful of how much you add so you don't overdo the saturated fat); otherwise, go for skim or almond milk.
- When ordering plant-based milk, ask if it's sweetened and/or contains added sugars so you can adjust the rest of your order accordingly (many flavored oat milks contain added sugar, for instance).
- Browsing Starbucks' interactive nutrition features on its site or app can help you create your own custom better-for-you drinks.
Each of the beverages below has been reviewed using nutritional information provided for grande-sized orders, the chain's medium (16 oz.) offering. Each drink can be ordered hot or iced, and should remain mostly uniform in nutrition value. We also asked Stefani Sassos, M.S., R.D., C.D.N., director of the Good Housekeeping Institute Nutrition Lab, to share a few of her personal favorite Starbs orders.
Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
*Indicates major alterations to the order result in varying nutrition values.
This concoction is a menu fave, especially amongst nutritionists, as the espresso base means you're already getting a full-flavored sip. Just ask for a small tweak to enjoy this aromatic drink with less sugar overall.
How to order: Sub 2 pumps brown sugar syrup.
Calories: 120 Sugar: 13g Total Fat: 3g
Any time of year is a good time to sip a comforting cup of chai tea. This spice-forward beverage is delicious with or without milk, although we recommend adding a bit of it for some protein. Skip the sweeteners for a sugar-free option.
How to order: As is or with your preferred milk.
Calories: 0 Sugar: 0g Fat: 0g
Green tea lovers, here's a newbie for you to fall in love with! It's brimming with notes of lemon verbena, lemongrass and a smidge of spearmint. You'll get all the antioxidant-packed goodness of this green brew with bonus flavor. Pro-tip: green tea is ideal sans milk.
How to order: As is or with a little honey.
Calories: 0 Sugar: 0g Fat: 0g
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Consider this the good-for-you version of the beloved "pink drink." It's unsweetened and gets its pretty color from hibiscus, an eye-popping edible flower with a tangy flavor. You'll also get hints of lemongrass and apple in each sip.
How to order: As is.
Calories: 0 Sugar: 0g Fat: 0g
Our nutritionist says you may reduce saturated fat and sugar counts by asking for skim milk or almond milk instead, but unless you're dairy-free, you should feel great about getting some protein from cow's milk.
How to order: Ask for 1-2 shots of mocha syrup instead of 3.
Calories: 170 Sugar: 15g Total Fat: 1.5g
A Starbucks' misto uses less milk than a standard latté, so you can focus on that caffeine buzz you're searching for. Swapping for alt milk here will reduce sugar and calorie counts overall, but unless you're dairy-free, regular milk is a perfectly fine option that delivers protein and other vitamins and minerals.
How to order: No 2% milk; sub almond milk. Optionally; add 1 pump sugar-free syrup of your choice.
Calories: 110 Sugar: 10g Total Fat: 4g
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You'll need to hack this espresso's milk and flavorings in order to get both fat and sugar below 10g, respectively. Swapping to soy milk, for example, will bring total fat to 5g, and sugar to 10g.
How to order: No whole milk; sub almond or soy milk, per preference.
Calories: 220 Sugar: 17g Total Fat: 11g
Americanos are far from boring — the espresso base creates a rich crema that you'll love sipping on first thing in the A.M. Plus, the base is devoid of sugar.
How to order: Optionally; add milk, soy, almond, or oat milk if desired, alongside 1-2 pumps of sugar-free syrup of your choice.
Calories: 15 Sugar: 0g Total Fat: 0g
The macchiato gets a bad sugary rep because baristas add caramel syrups and sugary drizzles, too. You'll need to swap to sugar-free syrup here to enjoy a macchiato that's closer to 10g sugar total. Swapping the full-fat whole milk will also bring sugar counts down, too, as well as saturated fat levels.
How to order: No whole milk; sub soy, almond, or oat milk. No vanilla syrup; sub 1-2 pumps of sugar-free vanilla syrup to taste. Light caramel drizzle, add extra ice.
Calories: 220 Sugar: 28g* Total Fat: 6g
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Don't ruin a good thing! Ditch any sprinkles or other sweet ice-cream-like toppings that baristas reach for here — you'll dash sugar counts by half. A GH staffer favorite, this drink is super sweet thanks to a special sugar-free syrup; plus, the iced variation saves you even more sugar.
How to order: No sprinkles. No skim; sub for soy or almond milk, preferably. Sub 2 shots sugar-free cinnamon dolce syrup.
Calories: 120 Sugar: 16g* Total Fat: 0.5g
Healthiest Starbucks Frappucinos
Starbucks Espresso Frappuccino®
The key to ordering any Frappucino is asking for it "skinny" or "light" in some locations, which will prompt your barista to sub sugar-free syrup if available, ditch whipped cream, and opt for skim or plant-based milk when asked. Asking for the drink this way should bring this blended beverage's sugar counts down by at least half, if not more, but be aware this category is bound to have more sugar than any other.
How to order: No whole milk; sub soy or almond milk. Ask for the "skinny" or "light" version of this drink upfront.
Calories: 150 Sugar: 47g* Total Fat: 1g
Another drink you'll need to ask for "skinny" or "light," you'll ditch sugary syrups, toppings, and full-fat milk for alt options here.
How to order: No whole milk; sub soy or almond milk. Sub 2 pumps of sugar-free vanilla syrup. Ask your barista for the "light" version.
Calories: 100 Sugar: 30g* Total Fat: 1g
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With a cloying honey sweetness, it's hard to believe there are only 50 calories in this grande-sized drink. You can cut the sugar considerably by reducing the amount of honey flavoring your barista will use to craft one of our favorites.
How to order: Sub 1 honey blend. Add extra ice to taste.
Calories: 50 Sugar: 10g Total Fat: 0.5g
Over 20g of sugar is coming from 4 pumps of syrup here, so swapping for a sugar-free option (or a drizzle!) will take care of this being a sugar bomb. An alt-milk substitution will also work to lower the 2g of saturated fat in our version of the creamy, smooth latté.
How to order: No 2% milk; sub soy or almond milk. Sub 2 pumps of sugar-free vanilla syrup; alternatively, a mocha drizzle.
Calories: 190 Sugar: 28g Total Fat: 4g
Oatmilk isn't pumped directly into this coffee drink but is rather the base of a specially crafted cold foam (in place of skim milk). You can reduce the sugar count by opting for a reduced amount of foam, but since the sugar count isn't too high, you also have room for a splash of extra oat milk if you so desire.
How to order: As is. Optionally; light oatmilk foam, add a splash of oatmilk.
Calories: 50 Sugar: 6g Total Fat: 1.5g
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The foam on this vegan drink only adds a low 4g of added sugar into the mix. Plus, there's a light drizzle of mocha sauce and a dusting of cocoa powder that you can look forward to.
How to order: As is.
Calories: 40 Sugar: 4g Total Fat: 1.5g
Best Keto-Friendly Starbucks Drinks
Starbucks Iced Peach Tranquility Tea Infusion (Keto "White Drink")
Made popular via social media, according to our friends at Delish, Starbucks' ket0-friendly "white" drink was first made using an unsweetened Peach Citrus White Tea Infusion base. But that tea blend has since gone discontinued at Starbucks, so you'll need to swap to the Peach Tranquility blend, which has flavors of candied pineapple, lemon, chamomile blossoms, and rose hips. You'll need to flavor the drink with a keto alternative to sugar.
How to order: Add 2 pumps sugar-free vanilla syrup. Add extra heavy cream. Extra ice to taste.
Calories: 0* Sugar: 0g* Total Fat: 0g*
This luxe chocolate-y espresso drink is still delicious if you ditch the sugary flavor pumps altogether. You can enjoy just a taste of the mocha flavor by opting for a drizzle instead.
How to order: No whipped cream. No mocha sauce; sub light mocha drizzle.
Calories: 350* Sugar: 30g* Total Fat: 17g*
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The hot version of what often gets a keto twist when iced, is a cozy flavor bomb, with notes of chamomile, citrus-y pineapple and lemony peach in every sip. You can definitely add sweeteners of your choice, but we're a sucker for a fresh honey drizzle and a lemon slice in this decaf option.
How to order: As is.
Calories: 0 Sugar: 0g Total Fat: 0g
The caffeinated tea base of this latte drink is very solid — black tea, fresh lavender, and bergamot blends — but the sugar count comes from a standard 4 pumps of vanilla sugar. Swap the milk choice here and opt for a sugar-free syrup or a drizzle instead to bring sugar counts well below 10g.
How to order: No 2% milk; sub soy or almond milk. No vanilla syrup; sub 1-2 pumps sugar-free vanilla syrup.
Calories: 140* Sugar: 24g* Total Fat: 2.5g*
Zee Krstic
Content Strategy Manager, Hearst Magazines
Zee Krstic is a content strategy manager for Hearst Magazines, focusing on SEO optimization and other editorial strategies for four brands, including Country Living, House Beautiful, ELLE Decor and VERANDA. He previously served as Health Editor for Good Housekeeping between 2019 and 2023, covering health news, diet and fitness trends as well as executing wellness product reviews in conjunction with the Good Housekeeping Institute. Prior to joining Hearst, Zee fostered a strong background in women's lifestyle media with eight plus years of editorial experience, including as a site-wide editor at Martha Stewart Living after developing a nutrition background as an assistant editor at Cooking Light. Zee produces service-based health coverage, as well as design and travel content, for Hearst brands on a contributor basis; he has written about food and dining for Time, among other publications.
