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

Starbucks

Verywell / Christian Alzate

For coffee lovers who also love convenience, Starbucks is a go-to java spot. The coffee chain also has an ever-changing line of non-coffee drinks, hot food items, bakery items, and prepackaged snacks. Most beverages on their menu can be customized, and many sell for $5 or less.

Nutrition information for Starbucks’ many offerings is available online 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.

What Experts Say

"Menu options at Starbucks vary nutritionally, but overall, it offers 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 ("Tall" is actually one of the smaller sizes), but it’s important to be aware of what they are. One of the easiest ways to reduce added calories, fat, and sugar is to order a drink in a smaller size.

Starbucks Drink Sizes

  • Short: 8 ounces
  • Tall: 12 ounces
  • Grande: 16 ounces
  • Venti: 20 ounces
  • Venti iced: 24 ounces
  • Trenta: 31 ounces

The trenta size is not available at every location or for all beverages. In this guide, venti (20 ounces for hot beverages, 24 ounces for cold beverages) is used as the largest size.

At Starbucks or any coffee shop, you can customize your order 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 add sweetener yourself, allowing you to better control the portion size.

What to Order & Avoid at Starbucks
 Most Nutritious Options Least Nutritious Options
Regular or Decaf Freshly Brewed Coffee, Black (Hot Coffees) Peppermint White Chocolate Mocha (Hot Coffees)
Hot Black, Green, White, or Herbal Tea (Hot Teas) Chai Tea Latte (Hot Teas)
Steamed Milk (Hot Drinks) Peppermint White Hot Chocolate (Hot Drinks)
Espresso Frappuccino (Frappuccino Blended Beverages) Mocha Cookie Crumble Frappuccino (Frappuccino Blended Beverages)
Starbucks Reserve Cold Brew, Black (Cold Coffees) Iced Peppermint White Chocolate Mocha (Cold Coffees)
Iced Green Tea (Iced Teas) Iced Chai Tea Latte (Iced Teas)
Water or Galvanina Sparkling Water (Cold Drinks) Blended Strawberry Lemonade (Cold Drinks)
Egg White & Roasted Red Pepper Sous Vide Egg Bites (Hot Breakfast) Double-Smoked Bacon, Cheddar & Egg Sandwich (Hot Breakfast)
Petite Vanilla Bean Scone (Bakery) Pumpkin Scone (Bakery)
Prosnax Gala Apples, Cheddar Cheese, and Pretzels Snack Tray (Lunch) Chicken & Bacon Panini (Lunch)
Moon Cheese – Cheddar (Snacks & Sweets) Salted Almond Chocolate Bites (Snacks & Sweets)
Siggi's Yogurt Cup 0% Vanilla (Oatmeal & Yogurt) Hearty Blueberry Oatmeal (Oatmeal & Yogurt)

Most Nutritious Option

The most nutritious option at Starbucks, when it comes to the many beverage options, is a brewed regular or decaf coffee, served black with no cream or sugar. For food, the most nutritious option is the pair of egg white and roasted red pepper sous vide egg bites, which deliver healthy protein but few calories.

Hot Coffees

Starbucks' hot coffee 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.

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

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.

✓ Regular or Decaf Freshly Brewed Coffee, Black

Starbucks offers its own brewed coffee options. You can choose from the Blonde roast, dark roast, Pike Place roast, or the decaf Pike Place roast. Served black with no milk or sugar, all of these options have 5 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 1g protein, and 10mg sodium in a 16-ounce (grande) serving.

✗ Peppermint White Chocolate Mocha 

Among the flavored hot coffee drinks, the seasonal peppermint white chocolate mocha (which is served with a sweetened whipped cream topping and chocolate shavings) provides the most calories and sugar. A grande (16 ounces) comes in at 510 calories, 18g fat, 12g saturated fat, 74g carbohydrates, 14g protein, and 240mg sodium. It also boasts 150mg caffeine and 72g sugar.

To cut down on the sugar and calories in this drink, consider ordering the regular white chocolate mocha (it has 430 calories and 53g sugar in a grande) or a blonde vanilla latte (250 calories, 35g sugar).

Hot Teas

Starbucks boasts a lengthy menu of hot teas, including black, chai, green, and herbal options, along with black and herbal blends. Taken without milk or sugar, most brewed hot teas don’t have any calories, fat, or sugar.

✓ Hot Black, Green, White, or Herbal Tea

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

✗ Chai Tea Latte

One of the most popular tea drinks at Starbucks, the chai tea latte, is also the highest calorie. A grande provides 240 calories, 4.5g total fat, 2g saturated fat, 45g carbohydrate, 8g protein, 42g sugar, and 115mg sodium.

If craving the flavors of the chai tea latte, consider ordering the regular brewed hot chai tea, rather than the latte, and adding in a splash of milk. You can also use a milk alternative to cut back on fat and calories.

Hot Drinks

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).

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.

✓ Steamed Milk

Starbucks offers steamed milk which provides 200 calories, 8g fat, 4g saturated fat, 19g carbohydrates, 13g protein, 19g sugar, and 190mg sodium in the grande size.

If you order a short (8 ounces), the drink will come in at 100 calories, 4g fat, 2g saturated fat, 10g carbohydrate, 7g protein, 10g sugar, and 95mg sodium. Milk is a source of protein and calcium.

✗ Peppermint White Hot Chocolate 

Starbucks' peppermint white hot chocolate (available during the winter holiday season) is a decadent treat topped with sweetened whipped cream and dark chocolate curls. A grande comes in at 520 calories, 19g fat, 15g saturated fat, 75g carbohydrates, 15g protein, 74g sugar, and 260g sodium.

The short size is still a high-calorie, sugary treat, providing 280 calories, 11g total fat, 7g saturated fat, 38g carbohydrate, 7g protein, 38g sugar, and 130mg sodium.

Frappuccino Blended Beverages

Starbucks Frappuccino flavors vary by location and season. In general, Frappuccinos are made with whole milk, flavored syrup, and topped with whipped cream, so they tend to be 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 iced coffee or espresso instead.

✓ Espresso Frappuccino

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 comes in at 210 calories, 2.5g total fat, 1.5g saturated fat, 43g carbohydrate, 3g protein, 42g sugar, and 210mg sodium.

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

✗ Mocha Cookie Crumble Frappuccino

Starbucks' mocha cookie crumble Frappuccino is among the least nutritious, with a grande providing 480 calories, 24g fat, 15g saturated fat, 62g carbohydrate, 6g protein, 55g sugar, and 270mg sodium.

If you have your heart and taste buds set on this Frappuccino flavor, order the tall for 350 calories, 17g fat, and 40g sugar.

Cold Coffees

Starbucks' menu includes cold coffee options in a variety of roasts. In addition to its staples, it offers seasonal and special select varieties as well. In addition to classed drip brews, Starbucks also offers iced shaken espressos, flat whites, lattes, macchiatos, mochas, cold brew, and nitro cold brew.

✓ Starbucks Reserve Cold Brew, Black

The Starbucks Reserve cold brew drink, served black, will provide 5 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 0g protein, 0g sugars, and 15mg sodium in a 16-ounce serving. Enjoying a cold brew with no milk or other toppings or flavorings lets you keep the sugar and calorie count low on this cold drink.

✗ Iced Peppermint White Chocolate Mocha

The iced peppermint white chocolate mocha has highest calorie count of all the cold coffee drinks at Starbucks. A grande contains 490 calories, 19g fat, 13g saturated fat, 69g carbohydrates, 10g protein, 68g sugar, and 190mg sodium.

For a lower-calorie, lower-sugar option, look to the Starbucks Reserve iced dark chocolate mocha. A grande delivers 260 calories, 10g fat, 6g saturated fat, 33g carbohydrates, 10g protein, 28g sugar, and 115mg sodium.

Iced Teas

Starbucks has an impressive menu of iced teas. It has classic black teas, green or herbal teas, chai tea, and citrus fruit flavors.

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.

✓ Iced Green Tea

A simple iced green tea is your most nutritious option in this category. A 16-ounce grande option has 0 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 0g protein, 0g sugar, and 10mg sodium.

✗ Iced Chai Tea Latte

The iced chai tea latte, on the other hand, is the most calorie-dense item on this part of the menu. In a grande serving, you can expect 240 calories, 4g fat, 2g saturated fat, 44g carbohydrates, 7g protein, 42g sugars, and 110mg sodium.

Look toward another iced tea latte to save on calories. The London fog tea latte or royal English breakfast tea latte has only 140 calories and 25g sugar in a grande serving.

Cold Drinks

Starbucks offers a range of non-coffee cold drinks, including 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.

✓ Galvanina Sparkling Water

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 Galvanina sparkling water, which is available in the grab-and-go refrigerator case.

From behind the bar, the most nutritious option is the mango dragonfruit Starbucks Refreshers beverage. A grande offers 90 calories, 0g fat, 0g saturated fat, 22g carbohydrates, 0g protein, 19g sugar, and 15mg sodium.

✗ Blended Strawberry Lemonade

From behind the bar, a grande blended strawberry lemonade provides 190 calories, 0g fat, 0g saturated fat, 46g carbohydrate, 0g protein, 45g sugar, and 200mg sodium. For a similar tart flavor but with fewer calories, order the regular cold lemonade. The same grande size will deliver 120 calories and 27g sugar.

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 egg sandwiches, wraps, and egg bites.

✓ Egg White and Roasted Red Pepper Sous Vide Egg Bites

Starbucks' egg white and 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 fat, 5g saturated fat, 11g carbohydrate, 12g protein, 3g sugar, and 470mg sodium.

✗ Double-Smoked Bacon, Cheddar & Egg Sandwich

Among the higher-calorie and higher-fat options is the double-smoked bacon, cheddar, & egg sandwich. One serving (148g) provides 500 calories, 28g total fat, 13g saturated fat, 42g carbohydrate, 22g protein, 8g sugar, and 920mg sodium.

If looking for a hot breakfast sandwich, your most nutritious option will be the turkey bacon, cheddar & egg white sandwich. It will also deliver 230 calories, 5g fat, 2.5g saturated fat, 28g carbohydrates, 17g protein, 2g sugar, and 550mg sodium.

Bakery

The Starbucks selection of bakery items covers the classics like bagels, croissants, loaves and cakes, danishes, doughnuts, and muffins. It also features a rotation of special treats like cake pops and scones.

✓ Petite Vanilla Bean Scone

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

Additionally, one of the most popular bakery menu items, cake pops, happen to be among the lowest-calorie sweet treats. One fox cake pop has just 140 calories. What both the petite scone and cake pops have going for them is their small, bite-size portions.

✗ Pumpkin Scone

The pumpkin scone provides 500 calories, 23g fat, 14g saturated fat, 70g carbohydrates, 4g protein, 46g sugars, and 450mg sodium.

If looking for a pumpkin-flavored treat, the pumpkin cream cheese muffin has fewer calories, fats, and sugars: 350 calories, 14g fat, and 34g sugar.

Lunch

Starbucks doesn't make lunch menu items to order, but offers a selection of pre-made grab-and-go sandwiches and protein boxes, most of which hover around 450 to 500 calories each.

These pre-packaged items aren't customizable. 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.

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 and 690 calories and, as the name implies, are high in protein.

✓ Prosnax Gala Apples, Cheddar Cheese, and Pretzels Snack Tray

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

✗ Chicken & Bacon Panini

The chicken and bacon panini provides 600 calories, 25g fat, 8g saturated fat, 65g carbohydrates, 29g protein, 12g sugars, and 1,460mg sodium. It's the highest-calorie and highest-sodium sandwich on the Starbucks lunch menu.

If you want to save calories, order the tomato and mozzarella panini for 380 calories, 14g fat, 5g saturated fat, 48g carbohydrates, 18g protein, 2g sugars, and 770mg sodium.

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

Snacks & Sweets

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.

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.

✓ Moon Cheese — Cheddar

Among Starbucks' selection of pre-packed meats and cheeses, you'll find cheddar Moon Cheese. These crispy and crunchy cheese bites deliver 70 calories, 5g fat, 3g saturated fat, 1g carbohydrates, 5g protein, 0g sugars, and 0mg sodium.

✗ Salted Almond Chocolate Bites

Starbucks' salted almond chocolate bites come in at 300 calories, 22g fat, 7g saturated fat, 24g carbohydrate, 7g protein, 19g sugar, and 200mg sodium. If you're craving a sweet snack, try the dark chocolate graham cookies, which will add 140 calories, 8g fat, 4.5g saturated fat, 18g carbohydrates, 2g protein, 11g sugars, and 30mg sodium.

Oatmeal & Yogurt

For breakfast or as a snack, the Starbucks selection of oatmeal options and yogurt choices can help keep you full throughout the day.

Depending on your dietary needs, the vanilla yogurt is a great low-calorie option. 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.

✓ Siggi's Yogurt Cup 0% Vanilla

Starbucks restaurants around the country now carry Siggi's yogurt cups, and the brand's 0% vanilla yogurt contains 110 calories, 0g fat, 0g saturated fat, 12g carbohydrates, 15g protein, 9g sugars, and 55mg sodium.

✗ Hearty Blueberry Oatmeal

The hearty blueberry oatmeal combines oats, blueberries, nuts, and agave syrup, all for 320 calories, 12g fat, 1.5g saturated fat, 46g carbohydrates, 8g protein, 15g sugars, and 130mg sodium.

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

Diet-Specific Options

Starbucks has a variety of food and drink options that can accommodate diners following a gluten-free, low-carb, low-FODMAP, low-fat, vegetarian, and vegan diets, but does not have many options for diabetes-friendly diets. Starbucks also cannot guarantee the items on its menu will be compliant with 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.

Gluten-Free

For a healthy gluten-free meal, order the refresher from the Starbucks cold drinks menu and enjoy it alongside a KIND bar.

  • Brewed coffee or espresso (hot or iced)
  • Very Berry Hibiscus Refresher
  • Gluten-Free Marshmallow Dream Bar
  • Country Archer beef jerky and turkey jerky
  • 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)

Low-Carb

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.

Many blended Starbucks drinks, including Frappuccinos, hot chocolate, tea lattes, and refreshers contain at least 25g carbohydrates (most of which comes from sugars), so it's best to stick to regular hot and iced coffee or tea instead.

  • Coffee, black, hot or iced (0g carbs)
  • Unsweetened ice tea (0g carbs)
  • Creminelli sopressata salami & Monterey jack snack tray (0g carbs)
  • Prosnax carrots, white cheddar cheese, and almonds snack tray (6g carbs)
  • Bacon and gruyère sous vide egg bites (9g carbs)
  • Garden greens and shaved parmesan side salad (9g carbs)

Stick to a low-carb diet while at Starbucks by ordering a snack tray. The Prosnax carrots, white cheddar cheese, and almond snack tray delivers only 6g carbohydrates in a full serving.

Low-FODMAP

People with some digestive conditions, such as irritable bowel syndrome, may follow a low-FODMAP diet to reduce symptoms; FODMAPs are a group of carbohydrates found in many common foods. Keeping to a low-FODMAP diet at Starbucks is possible. Order a coffee with almond, coconut, or oat milk (most dairy products are prohibited on the diet), and a classic oatmeal if craving food.

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

Low-Fat

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. Some Starbucks menu items that meet this standard include:

  • Mango Dragonfruit Refresher (0 calories from fat)
  • Teavana Shaken Iced Teas (0 calories from fat)
  • Hearty blueberry oatmeal (25 calories from fat)
  • Spinach, feta & cage-free egg white wrap (70 calories from fat)
  • Reduced-fat turkey bacon & cage-free egg white breakfast sandwich (50 calories from fat)

Ordering a low-fat drink at Starbucks is possible if you stick to the basics—hot coffee, black unsweetened tea, or a Teavana shaken iced tea.

Vegan and Vegetarian

If you're looking for a vegetarian meal at Starbucks, the Impossible breakfast sandwich with a plant-based Impossible meat patty is a great option. It does contain eggs, however, which means it's not vegan. For a vegan meal, order the classic oatmeal.

  • Coffee or tea drinks with almond, soy, or coconut milk
  • Matcha lemonade
  • Plain, sprouted grain, blueberry, and cinnamon raisin bagels
  • Classic oatmeal
  • Strawberry & toasted almonds overnight grains

Food Allergies and Safety

Starbucks notes allergens, such as gluten, soy, peanuts, milk, sesame, and sulfites, may be 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.

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."

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, 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 feel empowered to choose what best suits your tastes and dietary needs.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Institute of Medicine (US) Committee on Examination of Front-of-Package Nutrition Rating Systems and Symbols; Wartella EA, Lichtenstein AH, Boon CS, editors. Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report. National Academies Press.