Dietitians Reveal the Top 10 Healthiest Starbucks Drinks Low in Sugar and Saturated Fat
Whether you prefer coffee or tea, these smart picks don't skimp on flavor
Oh, Starbucks. It’s delicious, convenient and the drink menu offers something for everyone. Unfortunately, though, not every drink is a healthy combination of nutrients. And for those of us being mindful about sugar, saturated fat, caffeine content or calories, what’s the best option? We asked dietitians to recommend their picks for the healthiest Starbucks drinks that don’t compromise on flavor.
The top 10 healthiest Starbucks drinks
Whether you prefer coffee, tea or anything in between, our nutrition experts reveal the healthiest drinks on the Starbucks menu.
1. Nitro Cold Brew with a splash of almond milk
The Nitro cold brew is brewed for up to 20 hours, creating a smooth, rich coffee with a naturally creamy texture thanks to the infusion of nitrogen, explains Vandana Sheth, RDN, CDCES, FAND, plant based and diabetes expert.
“Despite its richness, it’s low in calories (about five calories for the cold brew alone) and contains no added sugars,” she says. “Adding a splash of almond milk keeps it light while providing a hint of nuttiness. Since nitro cold brew is higher in caffeine, it’s a great option for those looking for an extra energy boost without added sugars or fats.”
2. Caffè Americano with a splash of oat milk
A combination of just espresso, water and oat milk, an Americano is a simple, low-calorie option that is also naturally free of sugar and fat, offers Sheth. Adding a splash of oat milk gives it a creamy finish while keeping calories low and providing a little fiber. And this drink is still effective if you’re seeking a strong, satisfying coffee flavor without added syrups or sugars, she adds.
An Americano is also lower in caffeine compared to brewed coffee, and it’s hydrating due to the added water, adds Chris Mohr, PhD, RD, Fitness and Nutrition Advisor for Fortune Recommends Health.
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3. Hot or iced green tea (unsweetened) with lemon
“Green tea is naturally calorie-free and rich in antioxidants, specifically polyphenols, which offer anti-inflammatory benefits,” says Sheth. “The amino acid L-theanine present in green tea helps promote calmness and focus, making it a great option for a lighter caffeine boost than coffee.”
She says adding a slice of lemon enhances the flavor while also providing a boost of vitamin C. And no sugar is added.
4.Caffè Misto with almond milk
Caffè Misto Starbucks drink combines brewed coffee with steamed milk, providing a creamy caffeine combination without being too heavy on the stomach. Replacing whole milk with almond milk makes the drink lower in calories and saturated fat while also adding a subtle hint of flavor.
“This drink is ideal for those who want a bit more richness than black coffee, but still want to keep their beverage light and plant-based,” says Sheth.
5. Iced shaken espresso with almond milk
This drink is low in calories and sugar content, especially if you opt for light or no syrup, says Sheth. The espresso provides a caffeine boost without added sugars, and you can still add your taste of sweetness with Sucralose, Stevia or a more blood-sugar–friendly option such as Monk Fruit.
6. Classic caffè latte
A caffè latte is a simple blend of espresso and milk. The addition of cow’s milk adds some quality protein, creamy flavor and texture, says Mohr. You can order a non- or low-fat variety for less saturated fat and calories as well. It’s also a good source of vitamin D and calcium, potassium and many other vitamins and minerals.
7. Mint Majesty herbal tea
When it comes to the healthiest Starbucks drinks, tea is hard to beat. Spearmint leaves, peppermint leaves and lemon verbena create a calorie-free option with no caffeine, offers Mohr, making it ideal for hydration and relaxation.
“Mint is also known for aiding digestion and being refreshing without the need for added sugars,” he adds.
8. Iced brown sugar oat milk shaken espresso
“This drink is plant-based, with oat milk providing creaminess without dairy,” explains Sheth. Espresso offers a caffeine boost with no added sugars, and cinnamon adds flavor plus potential blood sugar-stabilizing benefits.
“To reduce sugar, ask for fewer pumps of the brown sugar syrup or swap with Stevia or Monk Fruit sweetener,” she suggests. “You can also choose a smaller size or use unsweetened almond milk to lower the calorie content while keeping it creamy.”
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9. Chai tea
Chai is black tea with chai spices (cinnamon, ginger, cardamom, clove), usually sweetened with syrup and milk. The spices in chai offer anti-inflammatory benefits, and black tea provides antioxidants. However, pre-made chai concentrates often contain added sugars, cautions Sheth.
Her suggestion: ask for fewer pumps of the chai syrup to reduce sugar, or request an unsweetened chai tea with steamed almond or oat milk. You can also order plain chai tea (without milk or sweetener) and add a splash of almond milk or cream and low- or no-calorie sweetener.
10. Passion Tango tea
With ingredients including hibiscus, lemongrass and apple (often served iced), this caffeine-free drink is naturally hydrating, with the herbal ingredients providing antioxidants and a refreshing flavor, explains Sheth.
“When ordered unsweetened, it’s free of calories and sugar,” she adds. “If you prefer it sweetened, opt for a smaller amount of sweetener or use a sugar-free option like Stevia. Adding a splash of lemon can enhance flavor without added sugars.”
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