Starbucks Nutrition Facts: Menu Choices and Calories

Starbucks cups
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Do you know the lowest calorie Starbucks drinks to order when you need a coffee fix? If you are trying to lose weight, you probably should. Some Starbucks beverages (like the White Chocolate Mocha) contain over 600 calories. Why ruin your diet with a cup of java? Use this guide to make healthy choices at Starbucks and keep your diet on track.

Nutrition Facts for Popular Starbucks Drinks

Nonfat Latte Nutrition Facts
Serving Size 16 fl oz
Per Serving% Daily Value*
Calories 130 
Calories from Fat 0 
Total Fat 0g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0g 
Monounsaturated Fat 0g 
Cholesterol 5mg2%
Sodium 150mg6%
Carbohydrates 19g6%
Dietary Fiber 0g0%
Sugars 18g 
Protein 13g 
Vitamin A 15% · Vitamin C 0%
Calcium 45% · Iron 0%
*Based on a 2,000 calorie diet

One of the most common drinks at Starbucks (or any coffee house) is the 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 and the drink provides a healthy boost of protein, but very few calories. You can also order this drink iced, but there won't be any foam on top.

Starbucks latte calories vary, however, depending on the milk that you choose. If you order a 16-ounce grande latte with low-fat (or 2%) milk, you'll consume 190 calories and 7 grams of fat. The calories in a Starbucks latte skyrocket if you order whole milk. A grande latte with full fat milk contains 230 calories and 12 grams of fat. That same drink with almond milk contains about 100 calories and with coconut contains about 140 calories.

Healthiest Options

There are plenty of Starbucks drinks under 200 calories. Each of these tall (12-ounce) coffee drinks is made with nonfat milk.

If you order a larger size or if you don't tell the barista to use skim milk, then the calorie count will be higher.

  1. Skinny Cappuccino (60 calories, 0 grams fat, 9 grams carbohydrate, 6 grams protein): The great thing about cappuccino is the foam. The light fluffy top of this drink makes you feel like you’re drinking something much more decadent and fattening when you're really not.
  1. Brewed Coffee or Caffè Americano: Brewed coffee and espresso contain essentially no calories. So if you need a boost of caffeine, this will be your lowest calorie Starbucks drink.
  2. Skinny Peppermint Mocha (110 calories, 1 gram fat, 14 carbohydrates, 11 grams protein): This coffee drink is sweet and delicious enough to substitute as dessert. A small serving is plenty to satisfy your sweet tooth.
  3. Iced Skinny Vanilla Latte (120 calories, 0 grams fat, 24 grams carbs, 6 grams protein): If vanilla isn't your favorite flavor try hazelnut, almond, peppermint or other varieties. If you choose sugar-free syrup, you'll cut calories in your drink even more.
  4. Caffe Misto: (60 calories, 0 grams fat, 8 grams carbohydrate, 6 grams protein) This drink is half filtered coffee and half heated milk.
  5. Soy Chai Tea Latte (180 calories, 2.5 grams fat, 35 grams carbohydrate, 5 grams protein). If you prefer tea with a little bit of sweetness, this soy drink will help you keep your calories in control.
  6. Caramel Macchiato. (150 calories, 1.5 grams fat, 27 grams carbohydrate, 8 grams protein). If you need to warm up with a sweet treat, this yummy drink is topped with a drizzle of caramel for added flavor.

How to Order the Lowest Calorie Drinks

If you already have a coffee drink that you love, use these tips to lower the fat and calorie count of the drink.

And remember that you can check the calorie count of your customized Starbucks drink online or by using the Starbucks app on your smartphone. Other coffee shops, like Caribou Coffee, also have websites with nutritional information.

  • Skip the whipped cream. Don't even bother adding whipped cream. It melts into the coffee anyway and you can barely taste it. The calories aren’t worth it. If you add whipped cream to a tall mocha, you add 60 calories and 6 grams of fat.
  • Go nonfat. Always start your coffee drink order by stating that you want nonfat milk. Some menu boards may advertise that a drink is low-calorie but the barista may use 2% milk, which has a higher fat and calorie content.
  • Say yes to foam. If your drink is topped with foam, ask for extra foam or ask for it to be prepared “dry.” The foam takes up more space in the drink and you decrease the amount of milk used and the number of calories in the drink.
  • Add ice (or extra ice). Any drink with ice will have fewer calories than its hot alternative because the ice has no calories. For a drink that is already iced, ask for extra ice and you’ll get a drink that is less milky, cooler and more refreshing.
  • Add spices, not sprinkles. If your drink is displayed on the menu board with sprinkles, skip them and add spice instead. Most coffee shops have cinnamon, cocoa, and nutmeg that you can add for extra flavor.
  • Use sugar-free syrups. Flavor syrups are popular additions to coffee drinks, but they are almost pure sugar. Opt for the sugar-free version to cut calories.
  • Smaller is better. By the time you get to the coffee counter in the morning, you might order the largest size available out of habit, exhaustion, or desperation. For some of us, the need for a coffee fix in the morning is substantial. But err on the small side. You might be surprised to find out that you need less caffeine than you think.

Food Choices

The food items that you see when you're standing in line to order your healthy Starbucks coffee are tempting. But they can easily undo the benefits of your smart drink choice. Most of them are high-calorie, high-sugar treats like cookies, brownies and other baked goods. The Classic Coffee Cake, for example, provides almost 400 calories, 16 grams of fat and 31 grams of sugar. Luckily, Starbucks provides transparent nutrition information at most locations so you can see the calorie counts of most of them before you indulge. 

So is there anything healthy to eat at Starbucks? If you need a bite of food with your drink, there are a few items that will keep your healthy eating plan on track.

The Protein Bistro Box is a solid choice if you're hungry. It provides 370 calories, 19 grams of fat, 37 grams of carbohydrate, 5 grams of fiber and 13 grams of protein. And each of the Yogurt and Fruit Parfaits will also satisfy your hunger for under 300 calories.

If you crave a sweet treat, the Snowman Cake Pop only provides 180 calories and 19 grams of fat, but it is very small. There are also several Petites (mini cake pops) that will satisfy your sweet tooth for under 200 calories.

Unhealthiest Options

Some of the bottled beverages are not the healthiest Starbucks coffee choices. For example, the popular Starbucks Frappuccino is full of sugar. A single serving provides 290 calories, 4.5 grams of fat and a whopping 46 grams of sugar.

And as you might imagine, while the Salted Caramel Hot Chocolate is delicious, the venti whole milk version provides 650 calories, 24 grams of fat and 84 grams of sugar.

You don't have to give up the trip your favorite coffee shop just because you're on a diet. If you love your morning java fix, keep it on the agenda. But learn to order the lowest calorie Starbucks drinks. The calories you eliminate by making just a few small changes could have a big impact when it's time to step on the scale.

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