What to Eat (and Drink!) at Starbucks, According to a Dietitian

What to Eat (and Drink!) at Starbucks, According to a Dietitian

For many, a visit to Starbucks is a daily highlight. However, if you’re on a weight loss journey or striving to eat healthier, navigating through the wide array of beverages—from seasonal frappuccinos to trendy Pink Drinks—can feel like a challenge. The good news? You don’t have to give up your Starbucks habit! We spoke with Registered Dietitian Brookell White to share practical tips on enjoying healthier Starbucks choices that align with your goals.

Criteria for Healthy Starbucks Choices

According to White, the concerns people often have about eating out—such as overeating, finding nutrient-rich options, and avoiding excess calories, sugar, and saturated fat—apply to Starbucks too. Here’s what to look for:

Healthy Drink Tips:

• Lower in Calories and Sugar
• Lower in Saturated Fat

Healthy Food Tips:

• Rich in Fiber (e.g., whole grains)
• Complex Carbohydrates
• Healthy Fats and Protein

Additionally, consider adding fruits, vegetables, lean proteins, or whole grains to improve the nutritional value of your order.

Top Dietitian-Recommended Starbucks Picks

Coffee

• Black Coffee: Add a splash of soy milk or low-fat milk for extra protein without too many calories.
• Cappuccino or Latte: Opt for alternative milk and add 1-2 pumps of syrup or one packet of honey for reduced sugar (each packet has about 8-12g of sugar and 30-45 calories).
• Honey Almond Milk Flat White: Ask for 1-2 fewer pumps of the honey blend to lower sugar content.
• Iced Coffee with Cold Foam: Limit to 1 pump of flavor to reduce sugar and calories.
• Vanilla Sweet Cream Cold Brew: Request just 1 pump of flavoring to slash sugar intake by half or more.

Tea

• Chai Latte: Reduce sugar by ordering with 1 pump of chai and a splash of 1% milk or soy milk.
• Hot or Iced Unsweetened Tea
• London Fog
• Royal English Breakfast Tea

Pro Tip: For lower-calorie and reduced-sugar tea drinks, consider adding 1-2 pumps of vanilla and a splash of 1% or soy milk for added protein.

Healthy Breakfast Options

High-Protein Choices:

• Turkey Bacon, Cheddar & Egg White Sandwich: 17g protein
• Spinach, Feta & Egg White Wrap (Vegetarian): 20g protein
• Egg White & Roasted Red Pepper Egg Bites (Vegetarian): 12g protein

Whole Grain & Fiber Options:

• Turkey Bacon, Cheddar & Egg White Sandwich: 3g fiber
• Spinach, Feta & Egg White Wrap (Vegetarian): 3g fiber
• Rolled & Steel-Cut Oatmeal (Vegan): 4g fiber (add blueberries and nuts for more)

Healthy Snacks

High-Protein Snacks:

• Vegan Squirrel Brand Fruit & Nut Blend: 4g protein per package
• Country Archer Hickory Smoked Turkey Jerky: 11g protein per serving
• String Cheese: 7g protein per serving
• Protein Boxes: 20-26g protein per box

Fiber & Whole Grain Snacks:

• Starbucks Butter Popcorn (Vegetarian): 3g fiber

Additional Tips for Customizing Your Starbucks Orders

If your favorite drink isn’t listed, don’t worry—you can still make healthier choices with customization.

Customization Tips:

1. Choose Alternative Milk Options:

   • 1% Non-Fat Milk: ~90 calories, 8-9g protein
   • Unsweetened Almond Milk: 30-40 calories, 1-2g protein
   • Unsweetened Soy Milk: 70-90 calories, 7g protein
   • Unsweetened Coconut Milk: 35-50 calories, 0-1g protein
   • Oatly Original Oat Milk: 120 calories, 3g protein

2. Reduce Flavor Pumps and Size:

   • Most sugar comes from flavor pumps. Consider using only 1 pump for tall and 1-2 pumps for grande or venti sizes.
   • Skip whipped cream and try light cold foam to cut calories.

3. Use MyFitnessPal to Track Nutrition:
   With a database of over 19 million foods, MyFitnessPal can help you customize your Starbucks order to meet your specific goals.

The Bottom Line

Enjoying your favorite Starbucks beverages doesn’t have to interfere with your health goals. Be mindful of your choices, focus on small customizations, and make the most of nutrient-rich options available on the menu.

“There are many options at Starbucks that fit within a balanced diet,” says White. “Small changes can make a big difference and allow you to enjoy your favorites without compromise.”