Starbucks: You know it, you love it, you rely on it when you have a 6 a.m. flight and nothing else is open in the JetBlue terminal. But before you reach for a cake pop and milkshake-like “coffee,” why not consider a better-for-you bev and bite instead?
PureWow wellness director Sarah Stiefvater and PureWow food editor Taryn Pire tapped a handful of nutritionists and experts to round up the best healthy Starbucks drinks and snacks on the menu. Options range from tart herbal tea to silky-smooth cold brew to savory avocado spread.
The Best Starbucks Holiday Drinks of 2024, Taste-Tested (Including the New Cran-Merry Lineup)
Meet the Experts
The Best Healthy Starbucks Drinks
Starbucks
-
Nutritional Information: 0 calories, 0g fat, 0g carbs, 0g sugar, 0g protein
-
Ingredients: tea, water
-
Modifications: ask for it unsweetened
Tea is an easy win, whether you go with something iced or hot. There are also plenty to choose from, and some are caffeinated. The default Starbucks recipes include classic syrup (at least for iced teas), otherwise known as liquid sugar, so be sure to nix that to keep the calories to a minimum.
Not sure where to start? The nutritionists we interviewed offered a few recommendations:
“One of my go-to drinks at Starbucks is an unsweetened hibiscus tea,” registered dietitian Maya Feller says. “I love its tart and refreshing flavor, and it’s a great hydrating option without caffeine.”
“When I’m feeling a cold drink, my go-to is the Iced Passion Tango Tea,” registered dietitian Hillary Cecere adds. “I always get it unsweetened without any liquid cane sugar. This hibiscus blend [also] contains antioxidants and is so refreshing.”
Hot tea is also great when the weather is cold. “I always get a Mint Majesty herbal tea, as mint helps with focus and clarity for the day,” nutritionist Dina Khader asserts.
Learn more
Starbucks
-
Nutritional Information (grande, 2 percent milk): 190 calories, 7g fat, 19g carbs, 18g sugar, 0g protein
-
Ingredients: espresso, milk
-
Modifications: ask for almond milk instead of dairy milk
You can get a low-sugar latte at Starbucks, but it’d be impossible to order one that’s totally sugar free, since there are natural sugars in dairy milk and added sugars in most of the non-dairy milks. In terms of dairy, whole, 2 percent and skim each contain about 12 grams of naturally occurring sugar per 8-ounce serving. As for the non-dairy alternatives, they contain less sugar per cup than dairy milk—almond with 3 grams, oat with 7 grams, coconut with about 8 grams and soy with about 10 grams.
“Another favorite is an extra-hot almond milk latte with a double shot of espresso and no added sugar,” Feller says. “I’m lactose intolerant, so almond milk is my preferred non-dairy alternative.”
Learn more
Starbucks
-
Nutritional Information (grande, 2 percent milk, sweetened): 220 calories, 6g fat, 31g carbs, 29g sugar, 11g protein
-
Ingredients: matcha green tea powder, milk
-
Modifications: ask for it unsweetened
If you want a latte that’s caffeinated but not *as* caffeinated as an espresso-based bev, this healthy Starbucks drink made with green tea is just the ticket. “I’m a tea lover, so I usually order a jasmine green tea or an unsweetened matcha latte with nut or oat milk, which is packed with antioxidants,” nutritionist Serena Poon says. “If it’s later in the day or if I’m planning on taking a nap on the flight, I’ll choose a chamomile or herbal tea instead.”
Learn more
Starbucks
-
Nutritional Information: Nutrition Information: 5 calories, 0g fat, 0g carbs, 0g sugar, 0g protein
-
Ingredients: coffee, water
-
Modifications: none
Much like drip or iced coffee, cold brew is virtually free of carbs, calories and sugar. It’s brewed cold, which helps it retain caffeine. So, you’ll get a bigger energy boost, whether you spike it with cream and sugar-free syrup or not. If you prefer your coffee silky-smooth and creamy, order nitro cold brew. It’s infused with nitrogen to create sweetness without additional sugar and a velvety texture.
“I usually go for the cold brew or nitro cold brew with almond or oat milk, even in the winter,” dietitian Brittany Modell says. “Cold brew is low in calories and has no added sugar or extra ingredients.”
Learn more
Starbucks
-
Nutritional Information: 15 calories, 0g fat, 2g carbs, 0g sugar, 0g protein
-
Ingredients: espresso, water
-
Modifications: none
Americanos are nothing but espresso and water, so you won’t have to worry about tallying up carbs or calories with this keto Starbucks drink. Feel free to add a pump or two of sugar-free flavoring or a touch of cream if it’s too bitter.
“When I’m feeling a hot drink, I choose an Americano with a splash of half-and-half,” Modell explains. “The espresso in this drink makes it a richer cup of coffee with tons of flavor. I don’t like sweet coffee drinks, but the half-and-half provides the perfect balance of creaminess. It doesn’t give me a sugar crash and always increases my energy without making me jittery.”
Learn more
Starbucks
-
Nutritional Information: 5 calories, 0g fat, 0g carbs, 0g sugar, 0g protein
-
Ingredients: coffee, water
-
Modifications: none
Plain coffee, hot or iced, is a no-brainer. Feel free to add milk, non-dairy milk or cream to your cup to make it creamier (or a calorie-free sweetener).
Dietitian Felicia Stoler recommends going with skim milk (if you eat dairy) and want a lighter cup. “We have all day to get our fat from other sources, and since the fat found in dairy is saturated, reducing consumption of it is ideal. Once in a while, it’s OK,” she explains.
Learn more
The Best Healthy Starbucks Snacks
Starbucks
-
Nutritional Information: 160 calories, 2.5g fat, 28g carbs, 0g sugar, 5g protein
-
Ingredients: water, whole grain oatmeal, salt
-
Modifications: none
Oatmeal is a timeless favorite when it comes to nutritious breakfasts, but many have lots of added sugar. Luckily, this healthy Starbucks snack does not. “If I’m getting breakfast, I usually order a steamed coconut milk with oatmeal, which I find is the cleanest and lowest in fat content,” Khader asserts.
Learn more
Starbucks
-
Nutritional Information: 90 calories, 8g fat, 5g carbs, 0g sugar, 1g protein
-
Ingredients: avocado, salt, onion, garlic, jalapeño pepper, lime juice
-
Modifications: none
Think of this condiment as a really smooth, citrus-kissed guacamole. Packed with healthy fats, you can pair it with crackers, egg bites, bread or nothing at all. “When I’m really hungry, I’ll add an order of avocado spread, which I’ll eat with a spoon instead of bread,” Khader suggests.
Learn more
Starbucks
Stoler gives the green light to three varieties: the Potato, Cheddar & Chive Bakes, Kale & Mushroom Egg Bites and Egg White & Roasted Red Pepper Bites. While their nutrition facts vary, each order contains 170 to 230 calories and 12 to 15 grams of protein, so they’re lean and filling.
Learn more
Starbucks
-
Nutritional Information: 290 calories, 8g fat, 34g carbs, 5g sugar, 20g protein
-
Ingredients: whole wheat flour wrap, egg white omelet, spinach, feta cheese, sun-dried tomato cream cheese spread, tomato blend
-
Modifications: none
Stoler also approves of this high-protein sandwich, which contains less than 300 calories and 10 grams of fat. Thanks to feta and tangy, sun-dried tomato cream cheese spread, it’s salty, savory and decadent without being over the top. The egg white also delivers protein, minus the cholesterol and fat of a yolk.
Learn more
Starbucks
-
Nutritional Information: 230 calories, 5g fat, 28g carbs, 2g sugar, 17g protein
-
Ingredients: wheat English muffin, egg white patty, uncured turkey bacon, reduced fat cheddar cheese
-
Modifications: none
If a bacon, egg and cheese is your go-to breakfast sandwich, try this lighter spin on for size. Turkey bacon contains less fat than traditional pork, and the low-fat cheese saves you some calories as well.
Learn more
Starbucks
-
Nutritional Information: 360 calories, 12g fat, 47g carbs, 2g sugar, 15g protein
-
Ingredients: focaccia roll, mozzarella cheese, roasted tomatoes, basil pesto, spinach
-
Modifications: none
“The lunch sandwich with the least amount of calories and fat is the tomato and mozzarella on focaccia,” Stoler states. “Every other sandwich is at least 500 calories. Starbucks is just a whole lot of calories; mostly fat and sugar, and not a lot of fiber. [Enjoy in] moderation—[but] one can consume the higher-calorie foods if they fit within one’s caloric needs for the day.”
Learn more
Starbucks
“Snack-wise, even though there are many decadent treats, your best and healthiest options are found in the refrigerated section,” Poon claims. “I recommended putting together your own snack plate from a combination of two or three of these [protein] boxes. Since I follow a plant-based diet, I typically get a box with some fresh crudités (usually carrot, cucumber and celery sticks), then add some avocado spread or guacamole and raw nuts or apple slices on the side.”
Learn more
Starbucks
“I usually don’t buy food at Starbucks, but I will grab the packaged almonds or a KIND bar if I need a pick-me-up with my drink, since they both provide protein, fiber and healthy fat,” Cecere says.
Modell keeps an eye out for fresh produce instead. “I love any type of fresh fruit, which is high in fiber and a good source of complex carbs. If I’m looking for something more filling, I opt for Siggi’s yogurt or a Perfect Bar. If I’m looking for a crunchy or salty snack, I love Moon Cheese, which is high in protein and a great source of calcium, or kale chips, which are a good source of fiber and a great way to get more vegetables in.”
Learn more
The Best Starbucks Holiday Pastries, Ranked by a Food Editor and Former Starbucks Barista
link
