What to Order at Starbucks If You're Trying to Be Healthier
These sips are lower in sugar.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Let’s get real: Most popular Starbucks drinks, with their whipped toppings, sprinkles, or pumps of sugary syrup, are more like milkshakes than coffee. But all it takes is a little customization to make them healthier. With the expert help of the Good Housekeeping Institute Nutrition Lab, we came up with simple ways to make even the most dessert-like confections a lot better for you.
Keep these four nutritionist-approved rules in mind when ordering your favorite Starbucks drink:
- Don’t go Venti. Unless you're getting a black coffee or unsweetened tea, try not to reach for the super-sized portion. (The Starbucks beverages below have been reviewed using nutritional information provided for grande-sized orders, the chain's medium (16 oz.) offering.)
- Order half the syrup. If you're ordering a drink made with flavored syrup, one pump typically works out to be around 5g of sugar and grande-sizes typically come loaded with 4 pumps as standard. You can drastically lower sugar counts by doing 2 pumps (or less) or swapping to a mocha or caramel drizzle in place of syrup, which will lower more than half the sugar content of your drink.
- Skip whipped cream. Whipped cream can add upwards of 110 calories steeped in saturated fat to your beverage, and it often doesn't boost flavor. You can also ask for a foam made from any alt milk on the menu.
- Opt for skim or non-dairy milk. Skim is your best dairy bet to reduce your drink's saturated fat content, and there are plenty of non-dairy options available too. (Non-dairy plant-based milks are now no extra charge at Starbucks.)
Below, we included Starbucks' nutritional info for 8 popular Starbucks drinks, including the latest seasonal and limited-edition options. Here's how they can be tweaked when ordering to reduce calories, fat and sugar without sacrificing flavor.
Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Calories: 300 Sugar: 35g Total Fat: 13g
Here's a nearly perfect cold coffee beverage for summer. The traditional order is made with 2% milk, 4 pumps of Cinnamon Dolce syrup and regular whipped cream, but you can definitely make it lighter.
How to make it healthier: Try replacing the 2% milk with nonfat milk and ask for 2 (not 4) Cinnamon Dolce syrup pumps. Skip the whipped cream, or opt for light instead.
Calories: 250 Sugar: 32g Total Fat: 13g
This creamy drink takes cold brew to the next level. The regular order includes 2 pumps of vanilla syrup, pistachio cream cold foam and salted brown butter topping, but it should still be delicious with a few customizations.
How to make it healthier: Order it with 1 (not 2) vanilla syrup pumps and ask for light amounts of the pistachio cold foam and salted brown butter topping.
Calories: 390 Sugar: 42g Total Fat: 20g
Mocha drinks don’t need to be hot! This one will keep you energized even in warm weather. Traditionally, it’s made with 2% milk, 4 pumps of White Chocolate Mocha sauce and whipped cream.
How to make it healthier: Try substituting the 2% milk with nonfat milk, request just 2 (not 4) pumps of White Chocolate Mocha sauce and forgo the whipped cream (or opt for light).
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Calories: 250 Sugar: 35g Total Fat: 6g
Elevate your usual latte with a hint of sweet vanilla. This drink is usually made with 2% milk, milk foam and 4 vanilla syrup pumps.
How to make it healthier: Give it a chance with nonfat milk, light milk foam and just 2 (not 4) pumps of vanilla syrup.
Calories: 150 Sugar: 15g Total Fat: 4.5g
This is a menu fave, especially amongst nutritionists, as the espresso base means you're already getting a full-flavored sip. Just ask for a small change to enjoy this aromatic drink with less sugar.
How to make it healthier: Ask for only 2 pumps of brown sugar syrup (not 4).
Calories: 220 Sugar: 17g Total Fat: 11g
Sometimes simple is good! This one is just whole milk and ristretto espresso. If you hack this drink's milk, you can get the fat below 10g. Swapping to soy milk, for example, will bring total fat to 5g, while still keeping some protein.
How to make it healthier: Sub almond or soy milk for the whole milk.
Calories: 250 Sugar: 34g Total Fat: 7g
The macchiato gets a bad rep because baristas add caramel syrups and sugary drizzles. Try sugar-free syrup here to enjoy a macchiato that's closer to 10g sugar in total. Swapping the milk will also bring sugar counts down, as well as saturated fat levels.
How to make it healthier: Sub soy, almond or oat milk for the whole milk, opt for 1 to 2 pumps of sugar-free vanilla syrup, go light on the caramel drizzle and add extra ice.
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Calories: 380 Sugar: 54g Total Fat: 16g
Here's another drink you can ask for "skinny" or "light." And considering ditching sugary syrups, toppings and full-fat milk for alt options here.
How to make it healthier: Replace the whole milk with soy or almond milk, opt for 2 pumps of sugar-free vanilla syrup (instead of 3 caramel syrup pumps) and 1 to 2 Frappuccino Roast pumps (not 3).
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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