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


Verywell / Christian Alzate

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.

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

What Experts Say

"Menu options at Starbucks vary nutritionally, but overall, they offer lots of nutritionally balanced options for meals and snacks. This includes options with whole grains and veggies. If eating here often, opt for items that include fiber-rich foods like beans, whole grains, and veggies. Some of the foods are high in sodium, so try reducing the sodium in your other meals to balance your intake."

—Willow Jarosh, MS, RD

Navigating the Menu

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

*The Trenta size is not available at every location or for all beverages. For the purpose of comparison in this guide, Venti (20 oz for hot beverages, 24 oz for cold beverages) is used as the largest size.

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, coconut milk, or soymilk.

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.

Most Nutritious Options
  • Regular or decaf freshly brewed coffee, black (Coffee Drinks)

  • Espresso or espresso macchiato (Espresso Drinks)

  • Espresso Frappuccino (Blended Drinks)

  • Steamed milk (Non-Coffee Hot Drinks)

  • Very Berry Hibiscus Refresher (Non-Coffee Cold Drinks)

  • Hot black, green, white, or herbal tea (Tea Drinks)

  • Egg white & red pepper sous vide egg bites (Hot Breakfast)

  • Tomato and mozzarella (Sandwiches and Wraps)

  • Prosnax gala apples, cheddar cheese, and pretzels snack tray (Protein Boxes)

  • Petite vanilla bean scone (Bakery)

  • Kettle corn (Packaged Snacks)

  • Dark chocolate Grahams (Packaged Snacks)

Least Nutritious Options
  • Cold brew with salted cream cold foam (Coffee Drinks)

  • White chocolate mocha (Espresso Drinks)

  • Mocha cookie crumble Frappuccino (Blended Drinks)

  • Peppermint white hot chocolate (Non-Coffee Hot Drinks)

  • Blended strawberry lemonade (Non-Coffee Cold Drinks)

  • Chai latte (Tea Drinks)

  • Double-smoked bacon, cheddar, & egg sandwich (Hot Breakfast)

  • Chicken & double-smoked bacon (Sandwiches and Wraps)

  • Chicken wrap box (Protein Boxes)

  • Old-fashioned glazed doughnut (Bakery)

  • Tortilla chips (Packaged Snacks)

  • Salted almond chocolate bite (Packaged Snacks)


Starbucks is perhaps best known for its drinks. Originally known as a coffee and espresso bar, it now offers a wide variety of hot and cold beverages.

Coffee Drinks

Starbucks' menu includes both hot and cold coffee options in a variety of roasts. In addition to their staples, it offers seasonal and special select varieties as well. In addition to classed drip brews, Starbucks also offers the Clover drip, cold brew, and nitro cold brew.

Brewed coffee or espresso without any cream, milk, or sugar typically has fewer than 5 calories. If you don’t like black coffee, try adding a low-calorie sweetener or splash of low-fat milk yourself at the self-serve bar over one of the flavored options.

Most Nutritious Option

Starbucks' regular or decaf freshly brewed coffee ordered black (hot or iced) provides less than 5 calories, 0g total fat, 0g saturated fat, 0g carbohydrate, 0g protein, 0g sugar, and 5–10mg sodium.

Try the Pike Place Roast for bold flavor or the Blonde Roast for a softer, mellower flavor profile.

Least Nutritious Option

The cold brew coffee with salted cream cold foam has the highest calorie count of all the coffee drinks at Starbucks. A grande (16 oz) contains 230 calories, 14g total fat (18% DV), 9g saturated fat (45% DV), 23g carbohydrate (8% DV), 2g protein, 24g sugar, and 330mg sodium (14% DV).

Espresso Drinks

Starbucks' espresso drink selection is vast from Americanos to flat whites and lattes to cappuccinos. Drinks made with espresso are at the center of the Starbucks menu and are among the most customizable. You can keep espresso simple with a straight shot (or two) or use it as a base for a frothed milk drink.

You can reduce the calorie, fat, and sugar content of 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, 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.

Most Nutritious Option

As with the coffee drinks, a single shot of espresso (ordered black) offers the best nutrition stats in the way of calories, fat, and sugar coming in at just 5 calories, 0g total fat, 0g saturated fat, 1g carbohydrate, 0g protein, 0g sugar, and 0mg sodium.

Looking for a little something more? You can also opt for an espresso macchiato, which is a double shot of espresso (doppio) with a dollop of steamed milk and foam for just 15 calories.

Least Nutritious Option

Among the flavored espresso drinks, the white chocolate mocha (which is served with a sweetened whipped cream topping) provides the most calories and sugar. A grande (16 oz) comes in with 430 calories, 18g total fat (23% DV), 12g saturated fat, 55g carbohydrate (20% DV), 14g protein, 53g sugar, and 250mg sodium (11% DV).

Blended Drinks

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

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.

In general, the best way to lower the calories, carbs, and sugar of blended drinks is to opt for the smallest size.

A more nutritious option for when you're in the mood for a flavored, cold drink is to instead opt for adding shots of flavor to regular ice coffee or espresso instead.

Most Nutritious Option

Among the Frappuccino options, the espresso Frappuccino is the least calorie-dense but is still much higher in calories and sugar than other flavored drink options. A grande (16 oz) comes in at 210 calories, 2.5g total fat (3% DV), 1.5g saturated fat (7% DV), 43g carbohydrate (16% DV), 3g protein, 42g sugar, and 210mg sodium (9% DV).

If you opt for a tall (12 oz), you'll reduce the calorie count to 140 and bring total sugar down to 28g.

Least Nutritious Option

Starbucks' mocha cookie crumble Frappuccino is among the least nutritious with a grande (16 oz) providing 470 calories, 23g fat (29%DV), 15g saturated fat (75% DV), 63g carbohydrate (23% DV), 6g protein, 57g sugar, and 260mg sodium (11% DV).

If you opt for the venti (24 oz), you'll get 590 calories, 26g total fat, and 76g sugar. 

Hot Drinks (Non-Coffee)

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

Overall, these offerings contain lots of sugar and are best enjoyed periodically in the smallest available size with no toppings (such as whipped cream and sprinkles), which is known as a kids' size or a "short" (8 oz).

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.

Most Nutritious Option

Starbucks offers steamed milk which provides 200 calories, 8g total fat (10% DV), 4g saturated fat (20% DV), 19g carbohydrates (7% DV), 13g protein, 19g sugar, 190mg sodium (8% DV) in the grande size (16 oz).

If you order a short (8 oz), the drink will come in at 100 calories, 4g total fat, 10g carbohydrate, 7g protein, 10g sugar, and 95mg sodium.

Least Nutritious Option

Starbucks' peppermint white hot chocolate is a decadent treat topped with sweetened whipped cream and dark chocolate curls. A grande (16 oz) comes in at 520 calories, 19g total fat (24% DV), 15g saturated fat (65% DV), 75g carbohydrates (27% DV), 15g protein, 74g sugar, and 260g sodium (11% DV).

A short (8 oz), on the other hand, is still a high-calorie, sugary treat, but comes in with 280 calories, 11g total fat, 38g carbohydrate, 7g protein, 38g sugar, and 130mg sodium.

Cold Drinks (Non-Coffee)

Starbucks offers a range of non-coffee cold beverages from packaged juices, bottled water, sparkling water, and milk. From behind the bar, you can get a lemonade drink or a Refresher, which are beverages made with real fruit juice and green coffee extract.

Most Nutritious Option

As always, the most nutritious and hydrating option is just plain old water. If you're looking for something with a little more sparkle or flavor, you can opt for a plain or flavored sparkling water, which are available in the grab-and-go refrigerator case.

From behind the bar, the most nutritious option is the Very Berry Hibiscus Starbucks Refresher. A grande (16 oz) offers 70 calories, 0g total fat, 17g carbohydrate (6% DV), 1g protein, 14g sugar, and 15 mg sodium (1% DV).

Least Nutritious Option

From behind the bar, the blended strawberry lemonade will set you back 190 calories, 0g total fat, 46g carbohydrate (17% DV), 0g protein, 45g sugar, and 200mg sodium (9% DV).

Tea Drinks

Starbucks has an impressive menu of hot and iced teas. 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.

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

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

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.

Most Nutritious Option

If you don't add any extras (like sweetener or creamer), all of the brewed hot tea options such as the Earl Grey tea will offer lots of flavor with no calories. A grande (16 oz) hot tea provides 0 calories, 0g total fat, 0g carbohydrate, 0g protein, 0g sugar, and 0mg sodium.

Other similar options include their Royal English Breakfast tea, chai tea, green tea, white tea, and herbal tea blends.

Least Nutritious Option

One of the most popular tea drinks, the chai latte, is also the highest calorie. A grande (16 oz) will provide 240 calories, 4.5g total fat (6% DV), 2g saturated fat (10% DV), 45g carbohydrate (16% DV), 8g protein, 42g sugar, and 115 mg sodium (5% DV).


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

Starbucks' egg white & roasted red pepper sous vide egg bites offer a high protein on-the-go breakfast or snack. Each serving contains two egg bites (130g) and provides 170 calories, 8g total fat (10% DV), 5g saturated fat (25% DV), 11g carbohydrate (4% DV), 12g protein, 3g sugar, and 470mg sodium (20% DV).

Depending on your dietary needs, a close second is the classic oatmeal, which combines rolled and steel-cut oats with dried fruit, nuts, and brown sugar at 160 calories a serving. It doesn’t pack as much protein as the egg bites and is higher in carbs, but it’s lower in sodium and fat.

Omit the sugar and dried fruit toppings, and the oatmeal is lower in sugar too. Oatmeal is also a filling source of fiber, which helps you feel satisfied longer.

Least Nutritious Option

Among the higher-calorie and higher-fat options is the double-smoked bacon, cheddar, & egg sandwich. One serving (148g) provides 510 calories, 28g total fat (36% DV), 13g saturated fat (65% DV), 42g carbohydrate (15% DV), 22g protein, 8g sugar, and 940mg sodium (41% DV).

Sandwiches and Wraps

If you stop for coffee later in the day, you might be in the mood for something more along the lines 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 of which hover around 450–500 calories per sandwich.

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.

Most Nutritious Option

With the lowest calorie count of Starbucks sandwiches, the tomato and mozzarella offers 350 calories, 13g total fat (17% DV), 5g saturated fat (25% DV), 42g carbohydrate (15% DV), 15g protein, 2g sugar, and 580mg sodium (25% DV).

Least Nutritious Option

The chicken & double-smoked bacon sandwich packs a lot of calories, fat, and sodium into a 201g serving. Just one sandwich provides 620 calories, 26g total fat (33% DV), 8g saturated fat (40% DV), 65g carbohydrate (24% DV), 31g protein, 11g sugar, and 1,460mg sodium (63% DV).

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. 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.

Most Nutritious Option

The Prosnax gala apples, cheddar cheese, and pretzels snack tray offers 110 calories, 5g total fat (6% DV), 3g saturated fat (25% DV), 13g carbohydrate (5% DV), 4g protein, 5g sugar, and 180mg sodium (8% DV).

Least Nutritious Option

The chicken wrap box, which contains a grilled chicken wrap with sliced apples, and cucumbers on the side, comes in at 690 calories, 31g total fat (40% DV), 10g saturated fat (50% DV), 77g carbohydrate (28% DV), 30g protein, 22g sugar, and 1,000mg sodium (43% DV).


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

The petite vanilla bean scone (33g) offers 120 calories, 4.5g total fat (6% DV), 2g saturated fat (10% DV), 18g carbohydrate (7% DV), 2g protein, 8 g sugar, and 95mg sodium (4% DV).

Additionally, 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 2020, all the currently available cake pop flavors are under 180 calories each.

What both the petite scone and cake pops have going for them is their small, bite-size portions.

Least Nutritious Option

The old-fashioned glazed doughnut provides 480 calories, 27g total fat (35% DV), 13g saturated fat (65% DV), 56g carbohydrate (20% DV), 5g protein, 30g sugar, and 410 mg sodium (18% DV).

Packaged Snacks

Many stores carry Starbucks’ own line of packaged snack foods including cookies, mints and gum, biscotti, popcorn, chips, and mixed nuts. Select Starbucks locations also offer a variety of packaged snacks and sweets from other brands.

Most Nutritious Options

Salty: Starbucks' packaged kettle corn comes in at 130 calories, 5g fat (6% DV), 0g saturated fat, 21g carbohydrate (8% DV), 2g protein, 7g sugar, and 130mg sodium (6% DV).

Sweet: Starbucks' dark chocolate Grahams (2-pack) offers 140 calories, 8g total fat (10% DV), 4.5g saturated fat (23% DV), 18g carbohydrate (7% DV), 4g protein, 11g sugar, and 30 mg sodium (1% DV).

Least Nutritious Options

Salty: Starbucks' tortilla chips provide 310 calories, 19g fat (24% DV), 1.5g saturated fat (7% DV), 32g carbohydrate (12% DV), 3g of protein, 0g sugar, and 320mg sodium (14% DV)

Sweet: Starbucks' salted almond chocolate bites come in at 300 calories, 22g total fat (28% DV), 7g saturated fat (35% DV), 24g carbohydrate (9% DV), 7g protein, 19g sugar, and 200mg sodium (9% DV).

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.

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


  • Brewed coffee or espresso (hot or iced)
  • Very Berry Hibiscus Refresher
  • Gluten-Free Marshmallow Dream Bar
  • Bottled Drinks (including Evolution Cold-Pressed Juices)
  • Packaged snacks labeled gluten-Free (such as KIND Bars, Justin’s Peanut Butter Cups, and POP! at select locations)


There is no strict definition of a low-carb diet, but most experts agree that diets with less than 100 to 150 grams of carbohydrate per day are considered low carb. The American Diabetes Association defines a low carbohydrate eating pattern as one with 26% to 45% of total daily calories from carbohydrate.


  • Peppermint, green, or citrus tea (8oz, weakly steeped)
  • Lemonade
  • Coffee drinks with non-dairy milk like almond or coconut milk
  • Classic oatmeal
  • Almond overnight grains


A low fat diet provides 30% or less calories from fat. A low-fat food is defined as a food that contains 3 grams or less of fat.

Vegan & Vegetarian

  • Coffee or tea drinks with almond, soy, or coconut milk
  • Matcha lemonade
  • Plain, sprouted grain, blueberry, and cinnamon raisin bagels (no cream cheese)
  • Classic oatmeal
  • Strawberry & toasted almonds overnight grains

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 you 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 sometimes 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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Article Sources
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