The Healthiest Things You Can Order at Starbucks

Enjoy guilt-free — from grab-and-go bites to indulgent sips!

By: Lexy Parsons

From quick bites to any (and every) coffee order under the sun, Starbucks is a one-stop-shop for all your food and beverage needs. But that doesn’t mean the entire menu is designed to support your health and fitness goals — yes, those extra syrup pumps add up! In fact, the tempting list of menu items makes it easy to turn an innocent coffee order into a day’s worth of sugar (sometimes, with just one drink). But, not to worry — there are plenty of healthy Starbucks menu items that do support your goals! So, if you’re trying to keep it healthy, the trick is knowing what (and how) to order. 

Whether you’re searching for healthy airport food, looking for healthier fast fuel, or simply trying to keep your morning coffee order in check, here are the healthiest Starbucks menu items to order.

Best Low Sugar Drinks at Starbucks

Iced Caffe Latte with Almond Milk 

Cut the calories in half by transforming a traditional 100-calorie Starbucks Iced latte (made with dairy milk) into an Almond Milk alternative! Made with just 50 calories and 3 grams of sugar, this is one of the easiest and healthiest Starbucks menu items to order up.

Dairy-free Espresso Macchiato

Craving something more creamy and indulgent than a basic coffee without the heaviness of a latte? Try a dairy-free espresso macchiato — one of the healthiest drinks from Starbucks! An espresso macchiato contains 2 shots of espresso with a whipped dollop of (dairy-free) foam —  light on calories, yet flavorful! Yum.

Evolution Fresh Organic Green Devotion

You can find organic, cold-pressed green (and fruit) juices at most Starbucks locations, thanks to Evolution Fresh! Grab a Green Devotion Juice from Starbucks and get a hydrating boost of nutrients with this low-sugar blend. 

With just 35 calories and 5 grams of sugar, every refreshing sip — made with ingredients like organic celery, spinach, lemon, and kale — will have you feeling healthier than ever. 

Plain Coffee with Heavy Cream 

Keep it simple with a cup that feels like a splurge. Order an unsweetened black hot or iced coffee with heavy cream — sugar-free yet satiating. 

Best Calorie-Free Drinks

Here are the healthiest Starbucks drinks with just 5 calories or less!  

Unsweetened Coffee 

Healthy Starbucks menu items don’t have to be complicated! Get back to basics with a classic unsweetened hot or iced coffee. With 5 calories and 0 grams of sugar (when ordered black), you can feel good sipping on this caffeine-boosted beverage while staying on track with your goals. 

Teavana Sparkling Unsweetened Peach Nectarine Green Tea

This sparkling unsweetened Starbucks beverage is like happiness in a bottle! Naturally sweet, nourishing, and refreshing with every sip. Try this healthy Starbucks menu item when you want a slight energy boost without the coffee buzz. 

Thanks to wholesome ingredients like sparkling water, green teas, rose hips, licorice root, and hibiscus, there’s no need to sweeten this yummy beverage. While this healthy Starbucks drink may be a no on added sugar and calories, it’s a definite yes on nourishment and flavor!

No-Sugar Iced Tea 

All black, green, and iced Starbucks teas are now made with zero added sugar! That’s right, no need to ask for an unsweetened version — if you’re ordering a classic base, it’s easy to stay low-carb. 

But, beware of seasonal drinks or specials that may have sneaky sugars, like the Starbucks Pink Drink or Iced Tea Lemonade. When in doubt, ask for your order unsweetened.

Cold Brew 

Speaking of simple, cold brew is one of the healthiest beverages on the Starbucks menu. Different from traditionally brewed coffee, Cold brew is significantly less acidic while still containing all of the metabolism-boosting, antioxidant-rich properties of traditional coffee.

Thanks to its smooth, bold, slightly sweet flavor, there’s no need to sweeten this sugar-free and (nearly) calorie-free beverage! Keep it black, or add a dash of heavy cream or monk fruit to keep it low-carb and keto-friendly. 

Iced Passion Tango

This vibrant hand-shaken iced tea is the perfect blend of flavorful and refreshing. Made with ingredients such as hibiscus, lemongrass, cinnamon, and apple, this naturally sweet beverage will satisfy your cravings without the added sugar! Since the base is made unsweetened, this yummy and healthy Starbucks drink is calorie-free. 

Most Filling Options

Classic Oatmeal

Keep it simple with this healthy breakfast classic. Starbucks Classic Oatmeal is made with just whole grain oats and of course, toppings of choice. This fiber-rich meal will keep you feeling full without packing on the calories — one serving is just over 150 calories and contains 5 grams of plant-based protein. 

Want to keep this low-sugar Starbucks breakfast healthy? Try swapping out not-so-healthy menu items for more wholesome ingredients. Skip the brown sugar and dried fruit — swap it for the nut medley and fresh blueberries. 

Chicken & Quinoa Protein Bowl with Black Beans and Greens

Did you know healthy Starbucks menu items contain yummy options like nutrient-rich salads? When you’re short on time, try this Starbucks Chicken & Quinoa Protein Bowl with Black Beans and Greens

Starbucks has made an effort to provide consciously-sourced meat choices like this antibiotic-free grilled chicken. Plus, you’ll be getting an extra plant-based protein boost from quinoa — no wonder this bowl contains 28 grams of protein!

Hearty Low Carb Menu Items

Bacon & Gruyère Sous Vide Egg Bites 

This low-carb meal will make you feel like you’re dining in, even when you’re on the go. Full of flavor and just 300 calories, every protein-rich (19 grams!) bite will fill you up while satisfying all your savory breakfast needs. With just 9 grams of carbs and a mere 2 grams of sugar, this healthy Starbucks menu item is a great option if you’re looking for something filling to take on the go. 

Spinach, Feta, and Egg White Wrap

With 20 grams of protein and less than 300 calories, the infamous Spinach, Feta, and Egg White Wrap is one of the healthiest foods from Starbucks that never disappoints. Pair this with an unsweetened iced coffee splashed with non-dairy milk, and you’ve got yourself a balanced, healthy breakfast! 

Avocado Spread

Avocado lovers, rejoice! A low-carb, keto-friendly healthy Starbucks menu item has recently hit stores. Trust us — you’re going to want to add this to your next order. The mouthwatering menu addition is none other than a 6-ingredient avocado spread, and it’s just as delicious as it sounds.

Made with just avocado, sea salt, onion, garlic, jalapeno pepper, and lime juice, this yummy (and satiating) grab-and-go item is sugar-free and only contains 5 grams of carbs. 

Best Grab & Go Options

Grilled Chicken and Hummus Protein Box

For just 300 calories, enjoy this balanced snack box filled with grilled chicken, raw veggies, and roasted red pepper hummus. If you’re keeping it low carb, skip the side of Naan and stick with the carrots and celery. Either way, you’ll get a whopping 22 grams of protein from this grab-and-go box.

Eggs & Cheddar Protein Box 

In need of a balanced meal to fuel your day? Look no further. This Starbucks Protein Bistro Box has got it all — a wholesome protein source from hard-boiled eggs, clean carbs from fresh fruit, and healthy fats from Justin’s Nut Butter

Skip the cheese to keep it dairy-free, or try muesli bread to keep it low-carb! Snacking smart, made easy.


Dairy-Free Milk Options at Starbucks 

Almond Milk

The healthiest dairy-free Starbucks beverage with the lowest amount of sugar and calories! An unsweetened Cafe Latte made with Almond milk is just 80 calories with 4 grams of sugar. 

Coconut Milk

Coffee and coconut go hand and hand when it comes to flavoring delicious beverages! Sip on this option with just 9 grams of sugar and 110 calories in a tall, unsweetened Cafe Latte. 

Soy Milk

The more indulgent dairy-free alternative of the choices. A traditional tall, unsweetened Cafe Latte made with soy milk contains 14 grams of sugar with 150 calories, matching the nutrient profile of 2% Milk (but fewer calories than whole milk.)  

Oat Milk

If this trendy plant-based milk isn’t on your local Starbucks menu, expect to see it soon. Oatly Oatmilk is now offered at select Starbucks locations, giving dairy-free customers one more creamy beverage option to choose from. A tall, unsweetened Cafe Latte made with Oat Milk comes in at 150 calories with 7 grams of naturally occurring sugar from oats! 

RELATED: We Tried 5 Different Ways to Drink Oat Milk & One Was Our Favorite  

Tips to Make a Starbucks Drink Order Healthier 

Order A Short Size 

Feel like splurging beyond a cup of coffee or healthy substitutions? Keep the sugar and calories to a minimum by ordering a short or tall size. Ordering a smaller sized portion will help satisfy your cravings without overdoing it on the Starbucks splurge.

Make it Dairy-free

Swap the dairy in any Starbucks drink for a dairy-free alternative like oat, almond, coconut, or soy milk. When it comes to calories, carbs, and sugar, almond milk is the healthiest milk alternative on the Starbucks menu. Try subbing your traditional latte for an almond milk latte!

And, don’t forget about (forgoing) the whipped cream. Yes, going dairy-free may mean skipping that luxurious whipped cream topping — but you’ll also be saving an extra 82 calories.

Swap the Sugar

Simple sugar swaps can make all the difference when it comes to creating healthy Starbucks menu items (versus not-so-healthy indulgences). 

Be mindful of how much sugar your beverage of choice contains! One pump of syrup may not sound like a lot, but did you know a single pump contains 20 calories and 5 grams of sugar? Imagine that times 3 or 4!

Try these Starbucks sugar swaps:

  • Swap Starbuck’s traditional syrup for a pump (or two) of their sugar-free syrup.
  • Order your drink unsweetened, and ask for a side of honey, stevia, or monk fruit!
  • Skip the sugar and add in cream (to keep it low-carb) or dairy-free milk. 
  • Stir a sprinkle of cinnamon into a hot or iced black coffee for a hint of all-natural sweetness.

My Healthier Starbucks Experience 

With so many healthy Starbucks menu items to choose from, I headed straight for the nearest cafe to experience this healthy menu myself! After all, I am a self-proclaimed coffee connoisseur.  

I decided to test healthy beverages, and this SoCal summer heat had me set on something iced. But I couldn’t decide between iced tea or coffee, so I thought, why not try them both?

To keep it healthy, I decided to swap the sugar and ask for both of my drinks unsweetened. To start, I ordered an Unsweetened Black Iced Coffee and Unsweetened Iced Green Tea. Then it was time to customize! Following the healthy ordering tips above, curating my healthy Starbucks order was a breeze.

For my Iced Green Tea, I followed the healthy ordering tips by asking for a side of sweetener — raw honey! This allowed me to control how much sugar was in my drink. Plus, sweetening my beverage with a natural alternative (instead of something artificial) was not only healthier but also tastier (in my opinion). 

Tip: ask your Barista to shake your honey-infused iced tea! It helps mix the sweetener while turning your beverage into a slightly foamy, subtly sweet refreshment. 

For my coffee, I was especially excited to customize my order when I discovered my local Starbucks had my favorite non-dairy beverage —  Oat Milk! I decided to go with an Unsweetened Iced Caffe Latte with Oat Milk, and it was delicious. Oat Milk is slightly sweet as it is, so it makes a perfect replacement for both sugar and dairy! Plus, it is deliciously creamy and indulgent while still being a healthy addition to any beverage.

Make Your Next Starbucks Run Flavorful & Guilt-Free 

Staying healthy doesn’t mean sacrificing flavor or fun! While some prefer a basic black coffee, others may crave more indulgent menu items — and both can be part of a healthy eating plan. 

Now that you know the healthiest Starbucks food and drink items (and simple healthy swaps), enjoy a guilt-free trip to Starbucks that satisfies all your cravings with foods and drinks you can feel great about enjoying.