ICYMI, red Starbucks cups are back! Meaning, the Starbucks seasonal drinks we know and love are taking over the menu. We’ve only been waiting an entire calendar year, but who’s counting? Officially live for the 2024 calendar year, every true Starbucks lover knows that this holiday menu release marks the unofficial start to the holiday season — a reason to sip and celebrate!
Back for another year are holiday classics including Peppermint Mocha, Caramel Brulée Latte, Cinnamon Dolce, and more. However, while these holiday lattes never disappoint in flavor, it’s worth noting the average tall Starbucks Holiday Latte contains upwards of 300-400 calories and 35 grams of sugar. But not to worry — you can still enjoy the flavors of the season without the sugar overload! So, to help you have a healthy holiday, we’re sharing our top tips on how to order a healthier Starbucks holiday drink. With a little know-how, you can feel good about sipping on these traditional (red cup) favorites this season.
Plus, in addition to the tips on how to make these holiday drinks healthier, we’re sharing the best 2024 menu items (including brand new menu items like exclusive seasonal refreshers, appearing for the first time ever).
RELATED: The Healthiest Things You Can Order at Starbucks
Which Starbucks Milk is the Healthiest?
Before we get to the good stuff (that mouth-watering holiday menu), let’s start with the basics: the healthiest Starbucks milk.
Here’s how much sugar and calories you’ll find in each Starbucks cup, based on a tall cafe latte, without added syrup or a whipped cream topping. The winner? Almond milk!
Almond Milk: 80 calories and 4 grams of sugar
Coconut Milk: 110 calories and 9 grams of sugar
Soy Milk: 150 calories and 14 grams of sugar
Oat Milk: 210 calories and 17 grams of sugar
Nonfat Milk: 100 calories and 14 grams of sugar
2% Milk: 150 calories and 14 grams of sugar
Whole Milk: 180 calories and 14 grams of sugar
And if you dare to reach for something iced in the chilly winter months, you could opt for sweet cream, heavy cream, OR the new and returning holiday-flavored iced coffee menu items, including the Iced Gingerbread Oatmilk Chai (back for a second year) — just be mindful of calories.
The Top Trending Starbucks Holiday Lattes and How to Enjoy a Healthier Holiday Cup
We’re sad to say Eggnog, Gingerbread Hot Chocolate, and Toasted White Chocolate Mocha didn’t make the cut this year, but not to worry, the Starbucks holiday menu is stacked with a variety of delicious blends (including brand new holiday-themed iced refreshers made from green tea extract, as well as other returning favorites like the holiday Cold Foams — which can be made dairy-free).
Find out how these Starbucks holiday drinks are traditionally made and how to modify your order for a healthier brew.
#1 Peppermint Mocha
According to Starbucks nutritional information, a tall Peppermint Mocha contains 350 calories and 42 grams of sugar. To put this into perspective, that’s more than 10 teaspoons of sugar… in their smallest sized cup. Without any modifications, this latte contains 2% milk, mocha sauce, peppermint and vanilla syrup, whipped cream, and a shaved chocolate topping.
Try these modifications for a healthier cup:
Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.
Syrup: Ask for 1 pump of each flavor instead of three.
Toppings: Another skip! Avoid the whipped cream and chocolate shavings to save on calories and sugar.
#2 Sugar Cookie Almond Milk Latte
Returning for the fourth year (after a highly-anticipated release), there are many reasons to celebrate this limited-edition flavor. Aside from tasting deliciously sweet, this was the first fully plant-based Starbucks holiday drink to hit the menu! While other lattes can be modified into a plant-based beverage, the Sugar Cookie Latte was designed to be vegan. It’s traditionally made with almond milk (unless otherwise specified), and because of this simple non-dairy swap, the Sugar Cookie Latte is one of the healthiest seasonal menu items!
A traditional tall-sized latte is 140 calories and contains 20 grams of sugar. Despite the seemingly high sugar content, it contains 50% less sugar than other lattes of the same size. This latte contains 3 pumps of sugar cookie syrup and sugar sprinkle topping.
Try these modifications for a healthier cup:
Syrup: Reduce the sugar by cutting back 3 pumps to 1 pump of sugar cookie syrup.
Toppings: Swap the sugar sprinkles for a dust of cinnamon.
#3 Gingerbread Latte
This fan favorite is back for another Starbucks holiday season! The perfect balance of sweet and spicy, grab your red cup and savor every cozy while you can. The limited-edition Starbucks Gingerbread latte is made with steamed milk, Starbucks blonde espresso roast, a blend of pumpkin spices, and a creamy whipped topping. Traditionally made, it contains 230 calories, 24 grams of sugar, and 3 pumps of gingerbread syrup.
Try these modifications for a healthier cup:
Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.
Syrup: Reduce the sugar by opting for 1 pump of gingerbread syrup.
Toppings: Skip the whipped cream.
#4 Chestnut Praline Latte
Espresso, steamed milk, and flavors of caramelized chestnuts and spices, yum. Lower in calories and sugar than some of the other holiday menu items, a tall-sized Chestnut Praline latte contains 270 calories and 30 grams of sugar. Classically made with 2% milk, 3 pumps of chestnut praline syrup, whipped cream, and a spiced sugar chestnut praline topping, here’s how to make it healthier.
Try these modifications for a healthier cup:
Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.
Syrup: Ask for 1 pump of the chestnut praline syrup instead of three.
Toppings: Skip the whipped cream and sugar sprinkles. Instead, sprinkle on unsweetened spices like cinnamon and nutmeg for a calorie-free kick.
#5 Caramel Brulée Latte
The name alone has our mouth watering. Let’s see what’s inside the cup! According to the nutritional information, a traditional tall-sized cup contains 2% milk, 3 pumps of caramel brulée sauce (made with dairy), whipped cream, and a caramel brulée topping. It’s available hot, iced, or as a cold foam topping!
Try these modifications for a healthier cup:
Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.
Syrup: Ask for 1 pump of the caramel brulée sauce instead of three and sugar-free vanilla syrup instead of the sugar-filled variety.
Toppings: Skip the whipped cream and sugary caramel brulée topping.
#6 Cinnamon Dolce Latte
This cinnamon-flavored beverage will keep you warm and cozy, but there’s a healthier way to enjoy it! Without modifications, a classic tall-sized latte contains 270 calories and 31 grams of sugar. It’s made with 2% milk, whipped cream and flavored with a cinnamon dolce syrup and sugar topping.
Try these modifications for a healthier cup:
Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.
Syrup: Ask for 1 pump of the cinnamon dolce syrup instead of three and sugar-free vanilla syrup instead of the sugar-filled variety.
Toppings: Skip the whipped cream and sugar-filled cinnamon dolce topping for a sprinkle of pure cinnamon.
#7 Pumpkin Spice Latte
We couldn’t leave out the OG holiday latte, Pumpkin Spice! A classic tall-sized Starbucks Pumpkin Spice latte contains 300 calories and 38 grams of sugar. It’s made with 2% milk, a condensed milk pumpkin spice sauce, whipped cream, vanilla syrup, and a (sugar-free!) pumpkin spice topping.
Try these modifications for a healthier cup:
Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.
Syrup: Ask for 1 pump of the pumpkin spice sauce instead of three and sugar-free vanilla syrup instead of the sugar-filled variety.
Toppings: Skip the whipped cream, but enjoy the sugar-free pumpkin spice dusting!
#8 Apple Crisp Oat Milk Shaken Espresso
This returning fall menu item still makes the cut because… who doesn’t want an apple pie-flavored latte?! Especially when it’s made with creamy non-dairy milk and fall spices. A tall-sized order contains 130 calories, 15 grams of sugar, and is made with oat milk, espresso, and apple brown sugar syrup.
Ordering up a caramel macchiato instead? Follow the same healthy swaps as below! The only changes would be to ask for sugar-free vanilla syrup and a light caramel drizzle, if any.
Try these modifications for a healthier cup:
Milk: Swap oat milk for a lower-calorie option like almond or coconut milk.
Syrup: Ask for 1 pump of the apple brown sugar syrup instead of three.
Toppings: Skip the apple drizzling, or keep it very light!
#9 Chai Tea Latte
Although this cozy latte frequents the Starbucks menu year-round, it’s a fan-favorite during the holiday season. But, before you splurge on a Venti Chai Tea Latte, keep in mind the pre-made chai latte mix is sweetened. A traditional tall-sized chai latte is 190 calories, made with 2% milk and 3 pumps of sweetened chai concentrate, and contains 32 grams of sugar.
Try these modifications for a healthier cup:
Milk: Swap 2% milk for a lighter, dairy-free option like almond milk.
Sweetener: Ask for one pump of chai concentrate instead of three.
#10 Peppermint Hot Chocolate
Hot chocolate season is here, and the Starbucks menu is loaded with a variety of tasty options! Our favorite? None other than the limited-edition Peppermint Hot Chocolate. A tall-sized beverage contains 330 calories and 41 grams of sugar. When ordered traditionally, be mindful that a lot of sneaky sugars are added in! This holiday drink contains 3 pumps of sweetened peppermint syrup, 3 pumps of sweetened chocolate syrup, 2% milk, heavy whipped cream, and a sweetened chocolate topping.
Try these modifications for a healthier cup:
Milk: Swap 2% milk for a lighter, dairy-free option like almond milk.
Sweetener: Ask for one pump of each syrup instead of three.
Toppings: Skip the whipped cream and chocolate topping.
You can also choose between a traditional hot chocolate, toasted white hot chocolate, and peppermint white hot chocolate! To make these seasonal sips healthier, follow the same simple swaps as above.
#11 Iced Gingerbread Oat Milk Chai Tea Latte
We’re giving you another reason to love chai lattes with this returning Iced Gingerbread Oat Milk Chai Tea Latte! For all you iced coffee fanatics, this iced holiday beverage menu item will be your go to all season long. But if you love a hot coffee, you’re in luck — you can also get it hot. Plus, it’s the perfect choice for those who are too sensitive to coffee but don’t want to miss out on all the holiday flavors. A traditional tall-sized latte is 290 calories and contains 36 grams of sugar.
Try these modifications for a healthier cup:
Milk: Swap oat milk for a lower-calorie option like almond or coconut milk.
Sweetener: Ask for one chai pump.
Toppings: Skip the pumpkin spice topping and opt for no whipped cream.
#12 (NEW) Salted Pecan Crunch Cold Brew
This new holiday-flavored beverage item is perfectly sweet, salty, and indulgent — especially if you prefer a chilled cold brew beverage. When traditionally made, it’s sweetened with a touch of vanilla syrup, topped with salted pecan cream cold foam, and sprinkled with a pecan crunch topping, averaging 200 calories and 22 grams of sugar per tall-sized order.
Try these modifications for a healthier cup:
Milk: Swap vanilla sweet cream for a non-dairy option.
Sweetener: Skip the pump of vanilla syrup.
Toppings: Opt for a sprinkle of cinnamon instead of the pecan crunch topping.
#13 (NEW) Iced Holiday Refreshers
These new holiday-flavored beverage items (available for the first time ever) are perfect for non-coffee drinkers looking for a hydrating and energizing pick-me-up. They’re made with green coffee extract and available in three different flavors:
- Cran-Merry Orange: Made with a sugar-sweetened base of blood orange and tart cranberry juice and shaken with ice and freeze-dried cranberries.
- Cran-Merry Drink: Made with the sugar-sweetened orange and cranberry base with the addition of sweetened coconut milk and freeze-dried cranberries.
- Cran-Merry Lemonade: The Cran-Merry Orange refresher infused with the addition of lemonade
While a tall-sized cup measures out to be about 100 calories or less, these beverages are all sweetened with cane sugar and have 15-25 grams of sugar per tall-sized drink. To make it healthier, ask for extra ice to dilute the drink and reduce the amount of calories and sugar. If it has added lemonade or coconut milk (both of which are sweetened), ask for a light portion!
#14 (NEW) Holiday Cold Foams
New to the holiday menu this year is the ability to order holiday-flavored cold foam toppings on any beverage item! Think of it as a DIY hack, where you can construct and customize your favorite holiday drink with all the flavors you love. For a healthier beverage, ask for a dairy-free version and ask the barista to go light when topping your cup!
Cold foam flavors include:
- Gingerbread Cream Cold Foam
- Peppermint Chocolate Cream Cold Foam
- Sugar Cookie Cream Cold Foam
- Chestnut Praline Cream Cold Foam
- Caramel Brulée Cream Cold Foam
Quick Tips On How to Order a Healthier Holiday Latte at Starbucks
Always Ask if There is an Unsweetened Version
Depending on your order, your latte can be made with sugar-free syrup, unsweetened non-dairy milk, or without the added syrup or sugar-filled topping.
Choose Your Dairy or Dairy-Free Base Wisely
If your belly can handle dairy milk, consider choosing skim milk over 2% milk to save some calories. Or, if you’re going for a plant-based swap, choose an unsweetened variety or one of Starbucks’ lower-calorie options like almond milk.
Order a Tall-Sized Brew
If you want to indulge in a sweet treat every now and then, don’t deprive yourself! But, find a healthy balance between indulgence and over-indulgence. Ordering a smaller-sized latte can satisfy your sweet tooth while keeping the sugar content lower than the larger sizes. And, if possible, utilize healthy swaps!
Skip the Toppings
A simple way to reduce the amount of sugar and calories in your cup is by opting out of the toppings. From caramel drizzle to whipped cream, the amount of added sugar and fat can add up. If you’re looking for a flavor boost, opt for a sprinkle of unsweetened cinnamon or cocoa powder, which can be found on the barista counter!
Turn Your Favorite Holiday Indulgence Into a Healthier Starbucks Holiday Treat
As you can see, these Starbucks holiday drinks are full of holiday cheer, but they also come with a heavy pour of added sugar. While we’re all for treating ourselves during the holiday season, you can see how a frequent treat can quickly turn into too much of a good thing. But, being mindful about what’s in your cup can go a long way, especially if you’re utilizing these healthier Starbucks swaps. So, with that said, go ahead and soak up your favorite holiday flavors — just remember to sip smart!
