Table of Contents
Starbucks’ extravagant drink menu has repeatedly come under fire for items containing thousands of calories and ungodly amounts of sugar.
But you don’t have to stick with plain old black coffee: there are plenty of drinks that are relatively low in calories and can satisfy your sweet tooth.
Registered Dietitian Marissa Meshulam and Registered Dietitian Nutritionist Kristen Carli they have ordered the menu for you, choosing seven drinks that you consider the healthiest.
The seven options that dietitians highlighted vary in calorie, caffeine and sugar content.
There are options everyone can incorporate into their diet, Carli said, because part of a truly healthy relationship with food comes from enjoying treats like Starbucks.
“Cultivating a healthy relationship with food means nourishing your body and enjoying the foods and drinks you love,” Carli said. Very easy.
Some general tips for selecting a low-calorie drink include choosing a low-fat or alternative milk option, reducing the amount of syrup pumps in your drink, and reducing the use of toppings like whipped cream.
Specifically, here are the seven best menu options if you’re trying to adjust the amount of calories or sugar you eat.
The following information is based on the contents of a Large serving, which weighs 16 ounces.
Tried and true (but pretty boring): the Caffè Americano
There are 15 calories, 0 grams of sugar, and 225 milligrams of caffeine in this 16-ounce drink, which is made by pouring hot water over espresso. This makes it fat and sugar free, but still full of energy for the morning.
If you want a little more creaminess, Meshulam recommends ordering it with frothy coconut milk.
It has a fraction of the calories you’d see in other menu favorites, like the Caffè Latte, which has 190 calories per serving and just 150 milligrams of caffeine.
Delicious without being loaded with sugar: Cappuccino
This sparkling Italian classic contains 140 calories, 12 grams of sugar, and 150 milligrams of caffeine.
It’s a great option if you’re in the mood for “something fancy,” Carli said.
If you avoid sugar, this drink is a great option, because the richness of the milk makes it feel indulgent with just a tablespoon of added sugar.
Other menu items, like the enticing Mocha Cookie Crumble Frappuccino, contain 55 grams of sugar, almost 5 times more than this cappuccino.
Lean, bad and low in caffeine! Icy flat white
This drink has less caffeine than other options, which is a good option for those who want to start the morning calmer. It is a simple drink, composed only of steamed milk and espresso.
It contains 150 calories, 11 grams of milk sugar and 130 mg of caffeine. Other low-caffeine cold drinks tend to have many more syrups and ingredients.
For example, there’s the White Chocolate Iced Mocha, which at 390 calories, 42 grams of sugar, and 150 mg of caffeine, is made from vanilla syrup, chocolate sauce, and whipped cream.
You won’t believe it only has 120 kcal: Whipped Espresso with Oat Milk and Iced Brown Sugar
This drink is a viral favorite on the internet, for both cold brew coffee lovers and the lactose intolerant.
It contains 120 calories (about the same as a large banana), 12 grams of sugar, and 255 mg of caffeine.
The key to this drink’s healthiness is that the combination of oat milk, brown sugar and cinnamon tricks your taste buds into thinking the drink is full of sugar, even though it has much less than other menu items, he said. Carli.
An espresso Frappuccino of the same size has 210 calories, 42 grams of sugar and 155 mg of caffeine.
Decadent AND a true energy booster: Vanilla Sweet Cream Cold Brew
For a drink with the name “sweet,” this drink has surprisingly little sugar: a total of 14 grams.
Plus, there are 110 calories and 185 mg of caffeine. Carli said this option is great when you’re craving something a little more decadent.
The drink contains cold beer, two shots of vanilla syrup, and a “splash” of added vanilla-flavored creamer.
It has less than half the calories found in similar drinks, such as Cinnamon Caramel Cream Cold Brew, which contains 250 calories, 32g of sugar, and just 185mg of caffeine.
Triple Zero: Mint Majesty Herbal Tea
If you prefer to wake up only to the sounds of birds, then this herbal tea would be a good way to start your day, Meshulam said.
It contains 0 calories, 0 sugar, and 0 caffeine, but is packed with antioxidants from spearmint, peppermint, and lemon verbena.
Mint, Meshulam points out, is especially good for digestion. Herbal teas have been shown to have long-term benefits for cardiovascular health and may help relieve inflammation in the body, according to Harvard scientists.
Green Tea
For another 0-calorie, 0-sugar option with more flavor, you can order a green tea, which contains 25 milligrams of caffeine. Beloved by wellness gurus, this drink helps you absorb caffeine more slowly into your system because it contains a secret weapon: L-theanine.
This amino acid balances the effects of caffeine, Meshulam said. If coffee makes you nervous, this might be a good change.
Compared to other tea-based options, such as the Chai Tea Latte, this option is ideal for people who avoid consuming sugars and calories. Starbucks chai contains 42 grams of sugar, 95 mg of caffeine and 240 calories.