Last week’s post covered Starbucks’ healthier food choices; this follow-up focuses on beverages. Between sizes, milk substitutions and sweetener options, there are thousands of possible drinks, so I’ve highlighted representative choices in each category to help you pick smarter.
If you add milk, choose nonfat (2 ounces adds 22 calories), soy (25 calories) or 2% milk (30 calories). Avoid whole milk (37 calories) and especially half & half (78 calories). Those extra calories add up over time, so small swaps can make a big difference.
All nutrition information below refers to the Grande (16 ounce) size. Choosing a Tall (12 ounce) reduces values by about 25%. Also note Starbucks’ list of “Delicious Drinks Under 200 Calories” is based on Tall sizes.
One final tip: if a drink comes with whipped cream, it’s dessert more than coffee.
Brewed Black Coffee or Tea – Best Choice Overall
A basic cup of brewed Starbucks coffee has about 5 calories and a significant caffeine kick. Hot tea without milk, sugar or honey contains zero calories.
Hot Espresso Beverages – Better Choices
Regular espresso (a 1-ounce shot) or an espresso macchiato (espresso with a dollop of steamed nonfat milk foam) each contain roughly 5 calories and provide a concentrated caffeine boost.
Cappuccino with nonfat milk: about 80 calories, no fat, low sodium, roughly 10 g sugar and 8 g protein, with about 150 mg caffeine.
Caffè latte with nonfat milk: around 130 calories, no fat, higher sugar and protein than a cappuccino, and similar caffeine.
Hot Espresso Beverages – Worst Choices
The figures below assume nonfat milk and no whipped cream. Choosing 2% milk and adding whipped cream increases fat and calories substantially (roughly +12 g fat and +110 calories).
Peppermint White Chocolate Mocha (Grande, with nonfat milk, no whip): approximately 430 calories, higher in saturated and total fat and very high in sugar.
White Chocolate Mocha: roughly 350 calories and a high sugar content.
Peppermint Mocha: about 280 calories.
Dark Cherry Mocha: roughly 270 calories.
Frappuccino® Blended Beverages – Better Choices
Light Frappuccino options offer lower-calorie blended choices. Examples (Grande):
Coffee Frappuccino® Light: around 130 calories, minimal fat, moderate sugar and about 95 mg caffeine.
Cinnamon Dolce Frappuccino® Light: about 140 calories.
Mocha Light Frappuccino®: roughly 140 calories.
Frappuccino® Blended Beverages – Worst choices
Of the Frappuccino varieties, many exceed 200 calories. Two of the highest-calorie options (without whipped cream) include:
Double Chocolaty Chip Frappuccino® – about 400 calories, higher in saturated and total fat and sugar.
White Chocolate Crème Frappuccino® – roughly 480 calories with very high sodium and sugar levels.
Adding whipped cream to any Frappuccino usually tacks on an additional ~110 calories.
Vivanno™ Smoothies – Better Choices
Vivanno smoothies are fruit-forward and higher in natural sugars, but they also contain whole banana and added protein or fiber powder. The difference between better and worse options is small, so don’t over-stress these choices.
Orange Mango with nonfat milk: about 260 calories, modest fat, some fiber and around 34 g sugar but 15 g protein.
Chocolate with nonfat milk: around 250 calories, slightly more protein and a bit of caffeine depending on the recipe.
Vivanno™ Smoothies – Worst Choice
Strawberry with 2% milk: roughly 280 calories and higher sugar; swapping to nonfat milk lowers calories slightly.
Hot Chocolate Beverages – Better Choice
There aren’t truly healthy options here, but if you’re treating yourself, choose hot chocolate made with nonfat milk and skip the whipped cream. A Grande hot chocolate with nonfat milk is around 240 calories.
Hot Chocolate Beverages – Worst Choices
White hot chocolate with 2% milk and whipped cream can be very high in calories and saturated fat (around 490 calories). Even white hot chocolate made with nonfat milk (no whip) is calorie- and sugar-heavy (around 360 calories). Hot chocolate with 2% milk and whipped cream also pushes calories and saturated fat higher (roughly 370 calories).
In summary, choosing brewed coffee or plain tea is the lowest-calorie option. For espresso drinks, opt for nonfat or lower-fat milk and skip whipped cream. Use Tall sizes, light versions, or nonfat/plant milks to reduce calories and saturated fat. When ordering smoothies or hot chocolate, be aware of natural and added sugars and consider smaller sizes.
Menu Mondays are recommendations for healthier options at chain restaurants. While perfect choices are rare when eating out, choosing “better” options whenever possible makes a difference.
Photo by Orangeya.
See Also: Healthy Food Options at Starbucks.