Starbucks is the most popular coffee chain in the U.S. and a daily stop for millions of Americans.
While it offers some nutritious choices, many Starbucks menu items are high in added sugar and low in important nutrients like fiber and protein.
I’ll walk you through the menu and highlight some of the healthiest drinks and food options to consider on your next visit.
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Starbucks offers a variety of caffeinated and non-caffeinated drinks, some of which are very high in sugar and calories. For example, a grande Caramel Ribbon Crunch Frappuccino Blended Beverage from Starbucks contains 470 calories and 60 grams, or 15 teaspoons, of sugar.
Consuming too many sugary drinks can harm your health by leading to weight gain and increasing the risk of diseases like fatty liver and heart disease.
Here are four Starbucks drinks that are low in calories and added sugar.
1. Black Coffee
One of the healthiest drink options at Starbucks is black coffee. A grande Pike Place black coffee contains just 5 calories and can provide you with a boost of energy without impacting your blood sugar.
Drinking coffee has been linked to a number of health benefits, including a reduced risk of liver disease, heart disease, type 2 diabetes, and certain cancers. Starting your day with black coffee is a simple way to care for your health.
2. Green Tea
Plain green tea is calorie-free and packs significant health benefits.
Green tea contains cellular-protective compounds, like the powerful antioxidant epigallocatechin gallate (EGCG). Drinking it regularly could reduce your risk of several conditions, like type 2 diabetes and depression.
Enjoy your green tea hot or iced and flavor it with a squeeze of lemon.
3. Caffè Misto
A Caffè Misto is a coffee drink made with equal parts steamed milk and brewed coffee. For a low-calorie, sugar-free option, order a Caffè Misto with 2% milk or a non-dairy milk, like coconut or almond milk. This coffee order is only 110 calories and is free from added sugar.
If you’d like a bit of flavor, add a sprinkle of cinnamon or one pump of sweetener. A pump of classic sweetener contains 20 calories and 5 grams of sugar, which is much lower than what’s found in most Starbucks sweetened drinks.
4. Chamomile Mint Blossom Tea
If you prefer or need to avoid caffeine, Starbucks offers a variety of decaf coffees and teas. Their Chamomile Mint Blossom Tea contains a blend of chamomile, rose hips, and spearmint, all of which offer health benefits.
For example, chamomile produces a calming effect, while spearmint contains several anti-inflammatory compounds, including rosmarinic acid.
This tea drink contains only 5 calories and can be enjoyed hot or on ice.
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Food options at Starbucks include wraps, oatmeal, egg bites, bakery items, sandwiches, protein boxes, and wraps.
If you’re looking for a filling meal or snack, it’s best to choose products high in satiating nutrients, like fiber and protein.
Here are 5 of the healthiest food options at Starbucks.
5. Kale & Mushroom Egg Bites
Packing 15 grams of protein, Starbucks Kale & Mushroom Egg Bites are a filling option for a light breakfast or snack on the go. In addition to being high in protein, these bites are low in carbs, containing just 11 carbs per serving, making them a smart choice for those following low-carb diets.
Eating protein-rich meals and snacks, like egg-based dishes, can help you lose weight by stimulating the release of satiety hormones, which in turn helps you eat fewer calories overall.
Egg bites can be paired with other menu items, like Starbucks Protein Boxes, for a complete meal.
6. Cheese & Fruit Protein Box
Starbucks offers several Protein Boxes, including its Cheese & Fruit Protein Box. This box combines three types of cheese with apple slices, grapes, olive oil, and sea salt crackers.
This box provides 470 calories and 20 grams of protein, making it a nutritious snack or light lunch. It’s also suitable for people following plant-based diets, such as lacto-vegetarians.
Pair this Protein Box with a low-calorie drink, like iced green tea, for a satisfying and nutritious snack.
7. Customizable Oatmeal
If you’re in a rush in the morning and need a quick, yet healthy breakfast, try Starbucks Customizable Oatmeal.
Their plain oatmeal contains just 160 calories and 0 grams of sugar. To make your oatmeal healthier, it’s best to skip the sugary toppings, like brown sugar and agave syrup, and instead opt for fresh blueberries and the nut medley to add fiber and a bit of protein.
Starbucks offers a variety of milks to add to your oatmeal, including vegan options like almond, soy, and coconut milk.
Pair your oatmeal with a hot cup of black coffee for a satisfying breakfast.
8. Spinach, Feta, & Egg White Wrap
Packing 20 grams of protein the Spinach, Feta, & Egg White Wrap is a must if you’re looking for a quick and filling breakfast.
At 290 calories, this wrap can be enjoyed as a light breakfast or paired with a piece of high-fiber fresh fruit for a more complete meal. Like protein, fiber helps you feel full after eating, which can help you keep your calorie intake in check between meals.
For extra fiber, dip your wrap in a side of Avocado Spread, which packs 4 grams of fiber per serving.
If you’re a Starbucks-lover, you’ll be happy to know that there are plenty of healthy menu items to choose from.
Try pairing low-calorie drinks, like a Caffè Misto, with a high-protein option, like their Cheese & Fruit Protein Box, for a filling, nutritious meal.
