What to Eat at Starbucks: Healthy Menu Choices and Nutrition Facts

Starbucks cups
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For coffee lovers who also love convenience, Starbucks has been a go-to java spot since the early 1970s. Today, Starbucks continues to be one of the most popular (and prevalent) coffee franchises in the world.

Over the years, Starbucks’ menu has expanded to offer hot food, bakery items, and prepackaged snacks. The coffee chain also has an ever-changing line of non-coffee drinks and most beverages on their menu can be customized.

Nutrition information for Starbucks’ many offerings is available on the website as well as posted on the menu at most locations, whether you go inside the store or hit the drive-thru. You can also check the nutrition information of your favorite or customized Starbucks drink online or with the Starbucks app.

If you’re adhering to a certain diet, keeping track of your calories, or trying to avoid added sugar, you may be surprised by the nutrition information of some of Starbucks’ most popular drinks.

The size options for Starbucks drinks might be a little confusing if you aren’t familiar with them, but it’s important to understand what the sizes mean. One of the easiest ways to avoid added calories, fat, and sugar is to simply order a drink in a smaller size.

Starbucks Drink Sizes

  • Short (8oz)
  • Tall (12 oz)
  • Grande (16 oz)
  • Venti (20 oz)
  • Venti Iced (24 oz)
  • Trenta (31 oz)

There are also many strategies you can use at Starbucks or any coffee shop to reduce the calories, fat, or sugar in a particular drink. Milk-based drinks like lattes may be made with whole milk, but you can ask for 1%, skim, or a non-dairy milk substitute like almond milk.

One of the most popular drinks at Starbucks is a Caffe Latte; an espresso drink with steamed milk and topped with a small layer of foam. If you order a skim version of the drink, the barista uses non-fat milk. This swap provides a healthy boost of protein, but very few calories.

Starbucks latte calories vary depending on the milk that you choose. With whole milk, a 16-ounce grande latte has 230 calories and 12 grams of fat. With low-fat (or 2%) milk, it’s about 190 calories and 7 grams of fat. Non-dairy milk reduces the calories by nearly half: almond milk has about 100 calories and coconut milk contains about 140 calories.

Many hot and cold drinks are made with sweetened syrups that add both sugar and calories to a drink. However, the most popular flavors are often available in sugar-free forms.

If you only want a little sweetener, you can also order an unsweetened beverage and grab a single-serve packet of raw sugar or sugar substitute. Adding sweetener yourself allows you to better control the portion size.

Here’s a guide to the Starbucks menu to help get you make informed choices that align with your dietary and taste preferences.

Navigating the Menu

Most Nutritious Options

Least Nutritious Options

The caffeine content of Starbucks drinks varies considerably by roast and beverage size. If you’re trying to avoid caffeine entirely, know that many non-coffee drinks like tea may be caffeinated, and even decaf brewed coffee contains small amounts of caffeine.

Additionally, offerings at Starbucks vary by location and season. Some specialty drinks are only available in certain cities, at a particular time of year, or for a limited time only.

Beverages

The Trenta size (30oz) is not available at every location or for all beverages. For the purpose of comparison in this guide, venti (20-24 ounces) is used as the largest size.

Coffee Drinks

Most Nutritious Option

Regular or Decaf Freshly Brewed Coffee, Black (Hot or Iced)

<5 calories, 0g of fat, 0g of saturated fat, 0g of carbohydrate, 0g of sugar, 5-10 mg of sodium, and 0g of protein.

Least Nutritious Option

280 calories, 17g of fat (26%DV), 11g saturated fat (55%DV), 400mg sodium (18%DV), 30g carbohydrate (10%DV), 30g sugar, and 3g protein.

Brewed coffee or espresso without any cream, milk, or sugar typically has fewer than 5 calories. If you don’t like black coffee, try order adding a low-calorie sweetener or splash of low-fat milk yourself.

Espresso Drinks

Drinks made with espresso are at the center of the Starbucks menu. You can keep espresso simple with a straight shot (or two) or use it as a base for a frothed milk drink.

Most Nutritious Option

Espresso (single shot)

5 calories, 0g of fat, 0g of saturated fat, 1g of carbohydrate, 0 mg of sodium, 0g of sugar, and 0g of protein.

Least Nutritious Option

580 calories, 26g of fat (40%DV), 17g saturated fat (85%DV), 300mg sodium (12%DV), 69g carbohydrate (23%DV), 67g of sugar, 18g of protein.

You can reduce the calorie, fat, and sugar content of other popular espresso drinks, like mochas, lattes, and cappuccinos, by asking for the “skinny” versions. These drinks are made with skim milk or a dairy milk alternative like soy, sugar-free flavored syrups, and don’t have extras like whipped cream.

If you order a drink traditionally topped with foam, don’t be afraid to ask for more. In a cappuccino prepared “dry,” foam takes up more space, meaning less milk is needed.

Blended Drinks

Currently available Starbucks Frappuccinos vary by location and season. The most popular and consistently available flavors are considered below.

Most Nutritious Option

Espresso Frappuccino With Almond Milk (Tall/12 oz)

140 calories, 1g of fat (2%DV), 0g of saturated fat, 140 mg sodium (6%DV), 33g carbohydrate, 31g sugar, and 1g of protein.

Least Nutritious Option

Mocha Cookie Crumble Frappuccino with Whole Milk (Venti Iced/24 oz)

600 calories, 25g of fat (38%DV), 16g saturated fat (80%DV), 340 mg sodium (14%DV), 88g carbohydrate, 81g sugar, and 8g protein. 

In general, Frappuccinos made with whole milk, flavored syrup, and topped with whipped cream are high in calories, fat, and sugar. In larger sizes, most of Starbucks’ Frappuccinos are over 500 calories.

One way to lower the calories, carbs, and sugar of blended drinks is to opt for adding shots of flavor to regular coffee or espresso instead.

For example, a 16 oz Iced Skinny Cinnamon Dolce Latte made with nonfat milk has 80 calories, no fat, 12 grams of carbohydrate, and 11 grams of sugar.

If you intend to sweeten an iced coffee drink, order it black and ask for extra ice. With more ice cubes taking up space, you’ll only have a little room left for additions.

Non-Coffee Drinks (Hot)

If you're not a coffee drinker, Starbucks also offers a variety of juices, teas, and other beverages. These offerings increase in the winter months when hot spiced cider and other seasonal beverages become available for a limited time.

Most Nutritious Option

60 calories, 0g of fat, 0g saturated fat, 10 mg sodium, 14g carbohydrate (5%DV), 12g sugar, and 0g protein.

Least Nutritious Option

Hot Chocolate With Whole Milk and Whipped Cream (Venti/20 oz)

550 calories, 24g fat (37%DV), 14g saturated fat (70%DV), 190 mg sodium (8%DV), 66g carbohydrate (22%DV), 57g sugar, and 17g protein.

Several of Starbucks’ non-coffee hot beverages are available in an 8-ounce kid’s size, including hot chocolate and steamed apple juice. A kid’s size hot chocolate with almond milk and no whipped cream has 130 calories, 4 grams of fat, and 17 grams of sugar.

Another non-coffee option for a sweet, hot, beverage are Starbucks’ Crèmes. If you order an 8-oz Vanilla Crème with nonfat milk, sugar-free vanilla syrup, and no whipped cream, it has just 100 calories and no fat.

For drinks topped with sprinkles, ask for spices instead. Cinnamon, cocoa, and nutmeg can all be used to add extra flavor without adding sugar or calories.

Tea Drinks

Starbucks has an impressive menu of hot and iced tea. They have classic black teas like Earl Grey, green or herbal teas, chai tea, and citrus fruit flavors. You can even mix teas into a brew of your own making.

Most Nutritious Option

0 calories, 0g fat, 0g saturated fat, 5 mg sodium, 0g carbohydrate, 0g sugar, and 0g protein.

Least Nutritious Option

Nitro Lemon Fog (Venti Iced/24 oz)

320 calories, 18g fat (28%DV), 11g saturated fat (55%DV), 35 mg sodium (1%DV), 41g carbohydrate (14%DV), 35g sugar, and 1g protein.

Taken without milk or sugar, most brewed hot teas don’t have any calories, fat, or sugar. Starbucks has a wide selection flavored black and herbal blends which can be brewed hot or poured over ice.

Chai and tea lattes are made with milk, so they have more calories and fat than black tea. If you have them with nonfat or almond milk, you can save calories.

If you’re looking at shaken iced teas and lemonades, be aware that even if you don’t add sugar, these options are brewed and pre-sweetened with syrups that add calories and sugar.

Bottled Beverages

Bottled water is available to purchase at Starbucks and you can also ask the barista for a cup of ice water. In addition to several brands of bottled and canned Starbucks coffee drinks, you can also buy several brands of juice and sparkling beverages.

A line of cold-press juice with no added sweeteners or artificial flavors, called Evolution Fresh, is also available at most locations.

Most Nutritious Option

35 calories, 0g fat, 0g saturated fat, 300 mg sodium, (12%DV), 7g carbohydrate (2%DV), 5g sugar, and 3g protein.

Least Nutritious Option

210 calories, 3g of fat (5%DV), 1.5g saturated fat (8%DV), 170 mg sodium, 31g carbohydrate (10%DV), 28g sugar, and 11g protein.

Bottled versions of high-calorie, high-fat, extra-sweet, Starbucks drinks (Frappuccinos) are available at some locations, as well as in grocery and convenience stores.

It’s best to avoid bottled versions of Starbucks’ beverages because you can’t make adjustments to them. Having the barista make your drink to order allows you to control the nutrition information as well as the portion size.

Food

Starbucks has expanded its menu to include a variety of grab-and-go food options for breakfast and lunch, as well as packaged snacks. When you’re eyeing the display case or the menu board at the drive-thru, most Starbucks locations clearly list the nutrition information for each item.

Check the labels on any packaged products like popcorn and granola bars before you buy. Most of the nutritional information is available online or in the Starbucks app, so you can even plan your order ahead of time. The information will also come in handy if you’re using a delivery service or having someone else pick up an order for you.

Hot Breakfast

If you're looking for something quick for breakfast when you stop for coffee, Starbucks' menu of hot breakfast items covers the basics like oatmeal, egg sandwiches, and bagels, but also has some other interesting choices.

Most Nutritious Option

Sous Vide Egg Bites (Egg White & Red Pepper)

170 calories, 7g fat (11%DV), 5g saturated fat (25%DV), 500 mg sodium (21%DV), 13g carbohydrate (4%DV), 2g sugar, and 13g protein.

Least Nutritious Option

520 calories, 29g fat (45%DV), 14g saturated fat (70%DV), 1050 mg sodium (44%DV), 42g carbohydrate (14%DV), 8g sugar, and 24g protein.

Depending on your tastes and dietary needs, another low-calorie hot breakfast option is Classic Oatmeal. While it doesn’t pack as much protein as egg bites and is higher in carbs, it’s lower in sodium, sugar, and fat than other options. Oatmeal is also a filling source of fiber, which helps you feel satisfied longer.

Fruit and Yogurt

If you want something cool and light, many Starbucks locations also offer fresh fruit and a variety of yogurts.

Most Nutritious Option

240 calories, 2.5g fat (4%DV), 0g saturated fat, 125 mg sodium, 39g carbohydrate (13%DV), 26g sugar, and 14g protein.

Least Nutritious Option

330 calories, 12g fat (18%DV), 6g saturated fat (30%DV), 90 mg sodium (4%DV), 42g carbohydrate (14%DV), 29g sugar, and 14g protein.

When available, the healthiest option would be a fresh piece of fruit. For example, some locations may have apples or bananas available. To make a complete, protein-packed breakfast, add a packet of Justin’s Classic Almond Butter for around 200 calories.

If you do choose a fruit and yogurt parfait, remove the granola to reduce its carbohydrate and calorie count.

Sandwiches and Wraps

If you stop for coffee later in the day, you might be in the mood for something more along the line of lunch than breakfast. Starbucks doesn't make them to order, but instead offers a selection of pre-made "grab and go" sandwiches and wraps.

Most Nutritious Option

350 calories, 13g fat (20%DV), 5g saturated fat (25%DV), 580 mg sodium (24%DV), 42g carbohydrate (14%DV), 2g sugar, and 15g protein.

Least Nutritious Option

620 calories, 26g fat (40%DV), 8g saturated fat (40%DV), 1460 mg sodium (61%DV), 65g carbohydrate (22%DV), 11g sugar, and 31g protein.

Starbucks’ sandwiches are packaged rather than made-to-order, making them less customizable options. However, you can reduce the calorie, fat, sodium, and carbohydrate content of a sandwich or wrap by removing certain additions like bacon or an extra slice of bread yourself.

You can also control your portion size by splitting a sandwich with a coworker or saving half for later.

Mercato* Menu (Sandwiches, Sides, and Salads)

Starbucks’ Mercato Menu items are made fresh daily in select locations, including Los Angeles, New York, San Francisco, Chicago, Seattle, and Sacramento.

Most Nutritious Option

130 calories, 12g fat (18%DV), 1.5g saturated fat (8%DV), 520 mg sodium (22%DV), 7g carbohydrate (2%DV), 3g sugar, and 2g protein.

Least Nutritious Option

540 calories, 28g fat (43%DV), 9g saturated fat (45%DV), 1190 mg sodium (50%DV), 53 g carbohydrate (18%DV), 8g sugar, and 19g protein.

While Mercato’s Roasted Turkey and Havarti sandwich is higher in calories, its lower in sodium and carbohydrate than the mozzarella and red pepper sandwich. Plus, it has more than twice the protein.

Protein Boxes

One of Starbucks' most popular items is its line of Protein Boxes which feature different combinations of fresh fruit, cheese, nuts, cured meat, and spreads.

Most Nutritious Option

220 calories, 17g fat (26%DV), 8g saturated fat (40%DV), 720 mg sodium (30%DV), 0g carbohydrate, 0g sugar, and 15g protein. 

Least Nutritious Option

690 calories, 31g fat (48%DV), 10g saturated fat (50%DV), 1000 mg sodium (42%DV), 77g carbohydrate (26%DV), 0g sugar, and 30g protein.

Starbucks’ Protein Boxes are generally between 400-690 calories and, as the name implies, are high in protein. They can also be high in sodium and carbohydrates, so they won’t be a good fit for every diet.

Bakery

The Starbucks selection of bakery items cover the classics like muffins, cookies, and brownies, but also features a rotation of special treats like cake pops, scones, and doughnuts.

Most Nutritious Option

120 calories, 4.5g fat (7%DV), 2g saturated fat (10%DV), 95 mg sodium (4%DV), 18g carbohydrate (6%DV), 8g sugar, and 2g protein.

Least Nutritious Option

480 calories, 27g fat (42%DV), 13g saturated fat (65%DV), 410 mg sodium (17%DV), 56g carbohydrate (19%DV), 30g sugar, and 5g protein.

One of the most popular bakery menu items, cake pops, happen to be among the lowest-calorie sweet treats. One Lemon Cake Pop has just 140 calories.

As of 2019, all the currently available cake pop flavors (including chocolate, frosted chocolate donut, birthday cake, and chocolate chip cookie dough) are under 200 calories.

Bagels are another popular item at Starbucks, but they can be very high in calories and carbohydrates—even if you get them without any spreads or butters. However, another option is a 2-pack of Bantam Bagels.

For example, a Starbucks Everything Bagel with regular plain cream cheese has around 330 calories and 56g of carbohydrate. A 2-pack of Everything Bantam Bagels (filled with veggie cream cheese) has 200 calories and 28g of carbohydrate. 

Packaged Snacks

Many stores carry Starbucks’ own line of packaged snack foods including cookies, mints and gum, biscotti, popcorn, chips, and mixed nuts.

Most Nutritious Option

Salty: Kettle Corn

130 calories, 5g fat (8%DV), 0g saturated fat, 130 mg sodium, 21g carbohydrate (7%DV), 7g sugar, and 2g protein. 

140 calories, 8g of fat (12%DV), 4.5g saturated fat (23%DV), 30 mg sodium (1%DV), 18g carbohydrate (6%DV), 11 g sugar, and 4g protein.

Least Nutritious Option

310 calories, 19g fat (29%DV), 1.5g saturated fat (7%DV), 320 mg sodium (13%DV), 32g carbohydrate (11%DV), 0g sugar, and 3g of protein.

300 calories, 22g fat (34%DV), 7g saturated fat (35%DV), 200 mg sodium (8%DV), 24g carbohydrate (8%DV), 19g sugar, and 7g protein.

Select Starbucks locations also offer a variety of packaged snacks and sweets from other brands including:

Diet-Specific Options

Starbucks has a variety of food and drink options, but does make clear that they cannot guarantee the items on their menu will adhere to certain diets.

Gluten-free

Low-carb

Low-FODMAP

  • Peppermint, green, or citrus tea (8oz, weakly-steeped)
  • Lemonade
  • Coffee drinks with almond or coconut milk
  • Classic Oatmeal or Almond Overnight Grains
  • Sous Vide Egg Bites

Diabetes-friendly

  • Flavor or sweeten coffee, espresso, and tea drinks with spices instead of sugar, milk, or syrup.
  • Caffe Misto (brewed coffee with a 50/50 mix of cream and hot water)
  • Low-carb Frappuccino (ask for iced coffee blended with a splash of heavy cream and sweeten with stevia or sugar-free syrup).
  • Farmer’s Market Protein Box
  • Grilled Chicken & Cauliflower Tabbouleh

Low-fat

Low-sodium

Vegan & Vegetarian

  • Coffee or tea drinks with almond, soy, or coconut milk.
  • Smoothies with almond, soy, or coconut milk and no protein powder.
  • Matcha lemonade
  • Plain, Sprouted Grain, Blueberry, and Cinnamon Raisin Bagels
  • Classic Oatmeal and Overnight Grains
  • Lentils and Vegetable Protein Bowl with Brown Rice
  • Mercato Vegan Superberry Açaí Bowl
  • Packaged snacks including: That’s It, Charles Chocolates, Justin’s Almond Butter, Hippeas, and Emmy’s Organic.

Food Allergies and Safety

Starbucks offers a clear statement regarding allergens on the company website:

Starbucks Statement on Allergens

We cannot guarantee that any unpackaged products served in our stores are allergen-free because we use shared equipment to store, prepare, and serve them. Customers with allergies can find ingredient information for products on the labels of our packaged products or online at Starbucks.com/menu.

Starbucks also offers an easy-to-read chart denoting which allergens, such as gluten, soy, peanuts, milk, sesame, and sulfites, are present in its products.

If you have food allergies but are familiar with products that are safe for you to consume, you may be able to find packaged food options at locations that carry other brands. You can get details on what your local Starbucks store carries on the website.

While these guides can give you a broad overview, inventory specifications (as well as how products are made, shipped, and stored) can change frequently and may vary by location. If have food allergies it’s best to check with the store when you’re ordering to be sure you have the most up-to-date information.

A Word From Verywell

Starbucks is one of the most popular coffee chains in the world. As its menu has expanded to include hot food, snacks, and specialty drinks, the possibilities for customizing your order to suit your tastes and dietary needs can seem endless.

If you’re trying to stick to a particular diet or have certain health considerations when it comes to choosing what you eat and drink, having so many choices can be more difficult than having just a few.

However, when you have all the information you need to make a healthy choice beforehand, you can avoid becoming overwhelmed by your options and feel empowered to choose what best suits your tastes and dietary needs.

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