Craving Starbucks but worried about the calories? In this post, I share my top 5 hot and cold healthiest Starbucks drinks for your next order.
Who doesn't love a Starbucks coffee now and then? I usually wind up making my Starbucks Eggnog Latte at home when I am craving a Starbucks. I even my own flavored coffee creamers. There's just something about ordering a special coffee in person and having a barista make it for you.
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I can’t tell you how many sites I scoured looking for nutritional info on the “healthiest” Starbucks drinks. All I found were websites obsessing over calories, not really thinking about what's in the drink or its nutritional value.
Let’s discuss what “healthy” means in relation to a Starbucks drink, because we may not all agree.
Defining The Concept of "Healthy" at Starbucks
Defining the concept of “healthy” is important. It can mean completely different things to different people, even on the same drink.
For example, do you see healthy as low calories? Low fat? Nonfat? Full fat? Sugar free? No added sugar? No processed flavors? Low caffeine? Dairy-free? Soy free? Is it macro-friendly?
See? The options can kinda be endless when you have different priorities for what’s healthy.
If you order it “skinny” at Starbucks, one might feel they’re doing a good job of consuming less sugar and fat. But, someone else could say adding artificial sugar and nonfat milk isn’t actually healthy.
So, for the purposes of this article, I'll assume you’re a mostly cleanish person. That means you want to have a fun Starbucks drink without all the guilt and feeling like junk afterward. Hopefully, that works for you, too. I’ll also share variations on how you can make your drink fit your goals.
In reality, almost anything I mention from this point on is going to have some sort of processing. We’ll be approaching it on a spectrum so you can understand your options and prioritize what feels right to you.
Watch Me Share The 10 Healthiest Drinks At Starbucks
What's Inside Starbucks Coffees?
Let's break down what’s actually in a latte and a cappuccino. Here is a short lesson on the basics of coffee drinks. Below are the five main types of coffee you should know.
1. Espresso
Also known as a short black, is approximately 1 oz. of highly concentrated coffee. This is also known as a shot, and is in almost any coffee drink you order at Starbucks.
2. Americano
This is made by combining 1 shot of espresso + 3 oz. of hot water. Fun note: Americanos are a popular breakfast drink and are thought to have originated during World War II. The story is that soldiers would add water to their coffee to extend their rations further. The water dilutes the espresso while still maintaining a high level of caffeine.
3. Macchiato
This is made by combining 1 shot of espresso + 1 to 2 teaspoons of steamed milk. The word macchiato means mark or stain. This is in reference to the mark that steamed milk leaves on the surface of the espresso.
4. Cappuccino
This is made by combining 1-2 shots of espresso + 2 oz. of steamed milk + 2 oz. of foamed milk. Sometimes, a barista will sprinkle some chocolate powder. Cappuccinos are a creamy coffee drink usually associated with indulgence because of its thick foam layer.
5. Cafe Latte
This is made by combining 1 shot of espresso + 8-10 oz. of steamed milk + 1 cm of foam. Cafe lattes are often a beginner coffee drink since the milk cuts the acidity and bitterness of coffee.
So, now that we look at these, you can see how much or little milk is being added to the different drinks. This really helps me at least to understand what I’m ordering, and why or why not it makes up the calories and sugar that it does. This helps to explain what makes up the healthiest Starbucks drinks.
PS there are tons more, like mochas, flats, viennas, cortados, and more..but these 5 are really the foundation for what you’ll see on this Starbucks list.
How To Order Healthiest Starbucks Drinks
Next, let’s learn 5 quick tips to order healthy at Starbucks so you can get the order right! Believe it or not, this is where you have a ton of control over the nutritional breakdown of your drink.
Tip #1: Get the Right Size.
I recommend you always order a Tall for any hot drink with added milk or sweetener, and a Grande for any unsweetened hot drink drink, like unsweetened green tea, and cold drinks. I recommend this becaise Starbucks usually add a ton of ice. But even if you’re ordering the absolute unhealthiest item on the menu (which I think is the White Chocolate Mocha Frappuccino), get it in a tall so you get less of it.
Tip #2: Ditch the sweeteners.
Yes, I know everyone loves that caramel or creme brulee sweetness in their macchiato, and Starbucks does an amazing job advertising their seasonal flavors, but if you want a healthy Starbucks drink, skip those sweeteners. Instead of adding syrup or sugar to your drink, replace it with stevia or sprinkle some cinnamon for added flavor. Both are easily available at the milk station, but if you're grabbing some coffee on-the-go, you can always bring your own packet of stevia or monk fruit, which is what I do.
Tip #3: Don’t assume almond milk is the healthiest.
Just because almond milk sounds the healthiest of the milk options, it technically isn't. Most Starbucks locations use Califia Farms Barista Blend Almond Milk, which contains 5 grams of added sugar per cup. Yes, it is the lowest-sugar option of all Starbucks non-dairy milk alternatives. But, getting whole milk if you can handle dairy isn't a horrible option. In fact, full-fat dairy has a ton of positive health benefits, like I discuss in my article on Is Dairy Inflammatory? and it’s likely to taste the creamiest and without any added sugars, too. If you’re counting macros, you can opt for 2% or nonfat, the sugar content per ounce will increase more.
Tip #4: Skip the whipped cream.
Bummer, I know! But did you know that a whipped cream serving for a grande-sized drink has around 110 calories? I'm telling you it's not worth it. Now, if you're really craving some, you can request the barista prepare a light version for you, which is at least less than the regular. Or, check out the next tip for a great substitute.
Tip #5: Get extra foam!
If you’re still crying about the last tip, here’s something you can do instead. Just order some extra foam! You'll basically trick your mind into thinking it’s whipped cream and you’ll get that fun topping fix.
Top 5 Hot Healthiest Starbucks Drinks
Now, the moment you’ve been waiting for - here are my top 5 Healthy HOT Starbucks Drinks. I’ll share the cold drinks after!
#1 Brewed Tazo Tea
You really can’t beat tea when it comes to macros. I mean we have zeros across the board, which basically means it’s a wash and you don’t even need to track it.
However, you need to ask the barista to not add any sweetener. With teas, Starbucks automatically adds sweetener, which I found out the hard way. If you’d like your tea sweeter, you can add in stevia if they have it, or bring your own with you. I’m telling you - this monkfruit sweetener is a lifesaver, and I always carry it with me. You can also ask for a Splenda as a last resort, which is better than their syrups, but not by much.
Now, if you’re also adding half and half for your tea, this will be roughly the same macros as a Black Coffee. However, tea contains less caffeine, which is a plus if you’re looking to reduce your overall caffeine intake. If that's the case, and you're finding it difficult to lose weight, you should check out this video.
If your goal is to avoid all calories whatsoever, then go with the Jade Citrus Mint Green Tea, no added sweetener, and enjoy without tracking at all. Plus – if you’re not adding any sweetener or cream, this won’t break your fast, either. Woot! (More on what breaks a fast here!).
#2 Brewed Black Coffee
Did you know there’s a drink at Starbucks that has zero carbs, zero sugar, zero fat, and is less than 5 calories!
It’s black coffee!
Now, I even like a little something in my coffee. So, at Starbucks, I will add cream and sweetener to my black coffee. This is especially true at Starbucks because their roasts tend to be pretty dark and strong.
I used to order a “splash” of cream, but that can be up to 3 oz of cream, which is more than I need or want. So, now I order a “half and half on the side” and they pour the cream into a separate cup. The beauty in this is I can add it at my discretion, which is much more accurate. I’ll also add a little Stevia if they have it in the store or I’ll bring monk fruit sweetener along with me.
With the added 1 tbsp. half and half half, the macros would come out to: 3F/1P/1C, and 44 total calories.
#3 Cappuccino
With the cappuccino, we take advantage of the natural sugars in the milk. That means this drink comes tasting naturally sweet, as far as coffee’s go, right out of the bat without adding any sweetener. This is also why I add whole milk because it’s going to make it taste creamy and delicious without adding processing. If you’re avoiding milk, you can opt for almond, soy or coconut milk instead.
#4 Caffè Misto
A Caffe Misto is half coffee, half steamed milk. Basically, it beats out any lattes on this list because it gives you that creamy latte feel with far fewer calories because there is more coffee than a latte. The Caffe Misto usually comes with 2% milk and has 110 calories, 10 grams of sugar, 4 grams of fat and 7 grams of protein. You can also order nonfat milk to cut the fat or almond milk, soy milk or coconut milk to cut the dairy.
#5 Nonfat Caramel Macchiato
Now, I ordinarily wouldn't recommend getting nonfat milk or sugar-free sweetener because I’m big on removing processed foods (see this post on Eating Clean For Beginners for more on why). This is a perfectly good choice if you’re used to getting sweet drinks at Starbucks. So, if you’re looking to start on your journey to reduce your caloric intake, that means removing sugar and fat from your diet. So, try this one, knowing it’s a spectrum of health, and this is a stepping stone. The more you have this drink, the less your body will crave sweets, and you can continue forward and start trying out the drinks farther down the list of “healthy.”
As a side note, you can sub the sugar-free flavor for any flavor of your choice - they’re all equal in macronutrients and processing.
Top 5 Cold Healthiest Starbucks Drinks
Now to the cold Starbucks options! You could always ask to get any of the top 5 hot drinks iced and then *poof* you can simplify your life. BUT, there are other fun drinks that Starbucks offers that are served cold exclusively, which I’ll rank here for you now in terms of healthiness.
For these top 5 cold Starbucks drinks, I usually recommend asking for a Grande, which is the size larger than the Tall because Starbucks likes to add a lot of ice. However, as you'll see for my number two healthiest cold drink, I still recommend a Tall.
#1 Shaken Iced Passion Tango Tea
My top pick for the healthiest cold Starbucks drink. This is a fun, vibrant drink that looks awesome. It will give you all the fun Starbucks vibes, but without any calories, sugar, fat or caffeine, which is why it hits as my top healthy cold Starbucks drink. You can add a little stevia or monk fruit for a little sweetness, and you’re good to go.
If you’re not a fan of the fruity tea option, the unsweetened Iced Green Tea is equally tasty, and has a little caffeine, too. To cut the bitterness of this, you can ask for half and half or milk on the side, and then add a tablespoon on your own, assuming they don’t have the milk pourers available.
#2 Nitro Cold Brew
This is basically a cup of black coffee, but more intense. Nitro Cold Brew is very macro-friendly with just 5 calories for a grande, making it great for macros. Cold brew is made by brewing the coffee, and then pouring it into kegs where it's chilled, carbonated, and infused with nitrogen before serving. This makes the coffee taste smoother, as it has less acidity and bitterness, making it easier to drink without adding tons of cream and sugar.
Nitro Cold Brew contains a decent amount of caffeine, especially compared to our top healthy option. Given this, I recommend ordering it as a tall, not grande - especially since it doesn’t come iced.
#3 Iced Caffè Americano
This drink is an espresso shot topped with water, and served over ice. It’s very simple, but makes you feel fancy when you order, which is like half the fun at a Starbucks anyways. The flavor is crisp and refreshing, though you could add in a little stevia or monk fruit if you need.
Also - as long as you don’t add in any milk, creamer or sugar, it won’t break you fast! This is honestly a great option if you’re looking to get a shot of caffeine without adding any real calories.
#4 Iced Skinny Latte
The iced skinny latte combines espresso, milk, ice cubes and flavored syrup (if you like). I recommend working towards not getting and just adding in some ground cinnamon. But, if you prefer flavoring, opt for the sugar-free options to at least not spike your blood sugar levels. This iced skinny latte is basically the middle ground between plain iced coffee and a Frappuccino.
The main difference between a regaular latte and a skinny latte is the milk used. A regular latte is made with steamed whole milk, while a skinny latte is made with skim milk. As a result, the skinny latte has fewer calories and less fat than a regular latte, which is great if you’re looking to reduce your caloric intake and still get a latte. This is also great if you’re tracking macros. But, if you’re looking to choose the less refined option and don’t mind the little extra fat, you can get the regular iced latte and ask for whole milk instead. And, of course, any of these drinks can sub for a non dairy option of your choice.
#5 Frappuccino® Light Blended Coffee
If you’re craving something blended, this drink is the healthiest option for you – just ask for it to be made “light,” which means with nonfat milk, no whip, and sugar-free syrup.
Again, I wouldn’t ordinarily recommend going nonfat milk and sugar-free syrup. However, this is a fantastic option if you’re more often getting the Caramel Ribbon Crunch Frappuccino, which has 80 less calories than a McDonald's Big Mac, with a whopping 470 calories, 14 grams of fat, and 60 grams of sugar.
Remember the trick to order some extra foam instead of the whip to cut the added sugars and calories!
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