Jeffrey Salazar
Starbucks is known for its indulgent drinks, but it's possible to make healthier choices without sacrificing flavour. The key is to keep it simple, opting for drinks with fewer ingredients and less added sugar. For coffee lovers, a Cold Brew with Cold Foam is a great choice, packing only 35 calories for a 16oz grande. If you're after something sweeter, try a tea with a splash of refresher or lemonade, or a sugar-free syrup with your coffee. Starbucks also offers a range of plant-based milk options, including soy, almond, coconut, and oat milk, which can help reduce the calorie count of your drink. And remember, ordering a smaller size is an easy way to make any drink healthier!
| Characteristics | Values |
|---|---|
| Calories | Aim for 60-100 calories. |
| Portion Size | Opt for a tall or grande instead of a venti. |
| Milk | Choose non-fat milk, almond milk, coconut milk, or soy milk. |
| Syrups | Use sugar-free syrups or fewer pumps of syrup. |
| Sweeteners | Try monk fruit or stevia instead of sugar. |
| Tea | Choose herbal teas like green tea, passion tea, or Mint Majesty. |
| Coffee | Go for brewed coffee or a skinny vanilla latte. |
| Frappuccinos | Indulge in a mini Frappuccino with whole milk. |
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What You'll Learn
Opt for almond milk
If you're watching your calorie intake, opting for almond milk in your Starbucks beverage is a great way to go. Almond milk has fewer calories than other milk alternatives. For example, a tall flat white made with non-fat milk is 100 calories, while the same drink made with almond milk is 70 calories.
Almond milk also has the lowest sugar count of any of Starbucks's non-dairy milk options. A cup of Starbucks's almond milk contains 3 grams of sugar, while a cup of coconut milk has 8.5 grams, and soy milk has 13.5 grams. If you're watching your sugar intake, almond milk is a good choice.
In addition to being lower in calories and sugar, Starbucks's almond milk also provides some nutritional benefits. It delivers 30% of the daily value of calcium and vitamin D, 10% of vitamin A, and 2% of iron. These added nutrients make almond milk a nutritious choice for those looking to get their caffeine fix without derailing their diet.
However, it's important to note that almond milk has significantly less protein than dairy milk. A tall flat white made with non-fat milk has 10 grams of protein, while the same drink made with almond milk only has 2 grams. If you're using Starbucks drinks as a source of protein, you may want to stick with dairy milk or consider adding another protein-rich snack to your order.
Overall, almond milk is a great option for those looking to reduce their calorie and sugar intake at Starbucks. It's lower in calories and sugar than other milk alternatives and provides some additional nutrients. However, if protein is a key consideration for you, you may want to opt for dairy milk or supplement your order with a protein-rich snack.
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Choose sugar-free syrups
Starbucks offers a variety of sugar-free syrup options that can add flavour to your drinks without the extra calories. Here are some tips and suggestions for choosing sugar-free syrups when ordering at Starbucks while on a diet:
Firstly, Starbucks does offer sugar-free vanilla syrup, which can be a great way to add flavour to your coffee or tea without the added sugar. This syrup is available at Starbucks stores and can also be purchased online through Amazon. It is a popular choice among customers, who appreciate its rich, velvety vanilla flavour that enhances their coffee experience.
Additionally, you can request sugar-free syrup when ordering certain drinks. For example, when ordering an Iced Shaken Espresso, you can ask to swap out the classic syrup for sugar-free vanilla syrup or opt for 1-2 packets of stevia instead. This simple modification can significantly reduce the calorie count of your beverage.
Another option is to explore the use of alternative sweeteners. For instance, monkfruit has been suggested as a sweetener that goes well with coffee and tea. You can bring your own sweetener to Starbucks or request other sugar substitutes, such as stevia, to customise your drink to your taste preferences and dietary needs.
It is worth noting that Starbucks has discontinued its "skinny" or "light" Frappuccinos, and they no longer offer sugar-free or low-sugar versions of these drinks. However, if you are craving a Frappuccino, the Coffee Mini Frappuccino is a better option as it is a smaller size with only 120 calories.
Lastly, be mindful of your overall calorie and sugar intake. Starbucks offers a range of low-calorie drinks, such as their Iced Energy drinks, which contain only 10 calories and no sugar. Unsweetened tea, such as their Teavana Shaken Ice Passion Tango Tea, is another excellent choice as it is packed with flavour and doesn't need any added sugar or syrup.
In summary, choosing sugar-free syrups at Starbucks can be a great way to customise your drink while on a diet. Sugar-free vanilla syrup is a popular option, and you can also explore alternative sweeteners like stevia and monkfruit. Remember to be mindful of your overall calorie intake and opt for lower-calorie drink options whenever possible.
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Order a smaller size
If you're watching your calorie intake, a good rule of thumb is to stick to drinks in the 60-100 calorie range. Opting for a smaller size is a simple way to make your favourite Starbucks drink healthier. For example, a tall Caramel Frappuccino with whipped cream has 256 calories, 13 grams of fat, and 46 grams of sugar, which is close to the recommended daily intake for most Americans.
At Starbucks, the smaller sizes are called "Short" (8 fl oz) and "Tall" (12 fl oz). While there are exceptions, these sizes often keep the calorie count at 200-300 or below. If you're craving one of Starbucks' famous holiday drinks or specialty beverages that are larger than 16 ounces (the standard size), order them in the "tall" size instead of "venti" or "grande". That way, you can still enjoy your favourite drink without overindulging in calories.
In addition to ordering a smaller size, you can also make your drink healthier by requesting fewer pumps of syrup. A flavoured grande coffee typically includes four pumps, but you can easily reduce it to three or two pumps, saving you 20 to 40 calories. If you're watching your sugar intake, Starbucks offers sugar-free syrup options in various flavours, including vanilla, caramel, and cinnamon dolce. These sugar-free syrups are calorie-free but contain carbs, so they may not be suitable if you're on a low-carb diet or closely monitoring your blood glucose levels.
Another way to reduce calories is to choose lower-calorie milk options. For dairy milk, non-fat milk has 12 calories per ounce, while 2% milk has 17 calories per ounce. If you prefer plant-based milk, almond milk has the fewest calories at 7.5 calories per ounce. Coconut milk and oat milk are also lower in calories than soy milk, which is the highest-calorie option among the plant-based milks. Remember that these milk alternatives may have added sugar and fat, so choose based on your specific dietary goals and preferences.
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Try tea instead
If you're watching your calorie and sugar intake, tea is a great alternative to coffee. Tea is a healthy option, and you can use healthy add-ins like cinnamon or nutmeg to give it some flavour.
Starbucks offers a wide variety of teas, both hot and iced. You can choose from green tea, passion tea, pineapple Kona Pop brewed tea, and chai tea, among others. If you're looking for a refreshing summer drink, try the iced black tea lemonade, a mixture of tea and lemonade that's sweeter than typical lemonade and less watered down. Or, for something a little different, try the Honey Citrus Mint, made with lemonade, water, honey, and Jade Citrus Mint and Peach Tranquility tea sachets.
If you're a fan of green tea, Starbucks offers a green tea lemonade that you can sweeten to your liking. You can also add other syrups to this drink, such as the new lavender powder. The light yellow colour may not be the most visually appealing, but the flavours are great.
For a caffeine boost, try a dirty chai made with a shot of blonde espresso roast. The blonde roast's smoothness complements the chai's spiciness well and adds depth to the overall flavour. Or, for a classic, go for the basic passion tea, which you can order as-is or with lemonade for a brighter, more crave-worthy drink.
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Go for a Cold Brew
If you're a Starbucks lover but don't want to give up your diet, a Cold Brew is a great option. With only 5 calories, it's a fantastic way to get your caffeine fix without the extra calories. You can even add a splash of milk of your choice to make it more enjoyable.
Starbucks has recently added cold foam to the Cold Brew, which gives it a creamy texture with minimal calories and sugar. The Cold Brew with Cold Foam has only 35 calories in a 16oz grande, with 7g of carbs/sugars. This is a great option if you're looking for a tasty treat without derailing your diet.
If you want to add a bit more flavour to your Cold Brew, you can go for the Irish Cream Cold Brew with Cold Foam. This drink has only 110 calories and 11g of carbs for a tall, which is still a reasonable option if you're watching your calorie intake.
For dairy-free options, Starbucks offers soymilk, almond milk, and coconut milk. These options have a slightly higher calorie count due to added sugar and fat, but they provide a creamier texture than skim milk.
So, if you're looking for a refreshing and low-calorie drink at Starbucks, the Cold Brew is a perfect choice. With the option to add milk and flavours, you can customize it to your taste preferences while still staying on track with your diet.
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Frequently asked questions
Starbucks has a variety of low-calorie drinks, including cold brew, nitro brew, unsweetened iced coffee or tea, and London Fog Tea. The company also offers sugar-free vanilla syrup that can be added to any drink.
Starbucks offers a variety of plant-based milk alternatives, including soy, almond, coconut, and oat milk. Almond milk has the least amount of calories of any plant-based or dairy milk at Starbucks, with 7.5 calories per ounce.
You can reduce the number of calories in your Starbucks drink by ordering a smaller size, such as a tall or grande instead of a venti. You can also ask for fewer pumps of syrup or less whipped cream to reduce the number of calories and sugar in your drink.
Yes, Starbucks Frappuccinos and lattes are typically high in calories, sugar, and fat. For example, a tall Caramel Frappuccino with whipped cream has 256 calories, 13 grams of fat, and 46 grams of sugar.
