Navigating the extensive Starbucks menu to find the healthiest food and drink options can be challenging. To help you make better choices, we used the free January app to look up the healthiest drinks at Starbucks, as well as the best options to consider for food, evaluating calories, macros, and even the predicted blood sugar impact. So let’s dig in — is Starbucks healthy?

Key takeaways

• Opt for low-sugar drinks and consider skipping the whipped cream to reduce calorie intake.
• Choose plant-based milks like almond, soy, or coconut for a healthier alternative to dairy.
• Pair your drinks with nutritious food options like rolled & steel cut oatmeal or a turkey bacon and egg white sandwich.
• Customize your favorite drinks by reducing sugar content, adding extra shots of espresso, or incorporating flavorful spices.
• Explore refreshing teas and infusions such as Mint Majesty or Peach Tranquility for a lighter, healthier choice.

Keep reading for our overall top three picks for the healthiest Starbucks drinks...

Check out our guide to making a healthy Starbucks pumpkin spice latte at home.

What are the healthiest drinks at Starbucks?

For this guide, we’ll follow the same format as we did with our guides to the healthiest fast food restaurants and the healthiest food from Trader Joe’s. As mentioned, we used the free January app to look up menu items and check out their calories, macros, and predicted blood sugar impact. We compared items against each other to see which ended up on top. If you’d like to try this for yourself, you can download the January app for free here. Simply look up Starbucks from the Search tab.

Let’s dive in. 

It’s perhaps obvious, but a simple black coffee with no milk or sugar is likely to be the healthiest drink at Starbucks. But let’s face it, many of you reading this are likely looking for something a little more fancy. So here are some delicious options that won't derail your healthy eating goals.

Americano vs Latte

As you can see in the image above from the January app, where we looked up a grande Americano and a grande latte with 2% milk, the latte does spike your blood sugar more (see the black curve), but it’s not a large spike. The big difference comes in the form of calories — 190 for the latte vs just 15 for the Americano. If you opt for non-fat milk in your latte, however, you can save 60 calories. So if your favorite Starbucks drink is a latte, we recommend sticking with size grande or ideally tall (stay away from the high-calorie ventis) and opt for non-fat milk. 

Iced coffee with a splash of milk

This classic drink is a great low-calorie option. Simply ask for iced coffee and add a splash of your favorite milk. You can also opt for a non-dairy milk to keep the calorie count even lower.

Cold brew with cinnamon almond milk foam

Cold brew is naturally low in calories, and adding cinnamon almond milk foam gives it a flavorful twist without adding too many calories. It's a refreshing and satisfying choice.

Nitro cold brew

Nitro cold brew is another excellent low-calorie option. It's smooth, creamy, and has a natural sweetness that makes it enjoyable without any added sugar. Plus, it's a great way to get your caffeine fix without the extra calories.

If you're looking to lower the calorie, fat, or sugar content in your go-to Starbucks order, try swapping out whole milk for a non-dairy milk, as many of our suggestions do, or opt for a sugar-free syrup.

Are Starbucks frappuccinos bad for you?

Unfortunately, a Starbucks frappuccino is not going to be a healthy option. As you can see when we look up a variety of frappuccinos in the January app, there are a large number of red spikes, indicating a hefty blood sugar response. This type of glucose spike is not only bad for you but will also likely lead to a crash in energy. As you can also see, a Starbucks frappuccino is typically high in calories. If you really want a frappuccino, however, we recommend the tall vanilla frappuccino with almond milk and no whip. The whip alone adds 80 calories!

Are Starbucks refreshers healthy?

A Strawberry acai refresher is actually a really solid option for your next Starbucks drink. Not only is it crisp and refreshing (hence the name) and perfect for a hot summer’s day, but it only has 90 calories, and as you can see above, it doesn’t cause a significant spike in blood sugar. This is definitely one of our go-to Starbucks drinks for a warm day when a hot coffee isn’t appealing.

Is Starbucks matcha healthy?

A Starbucks matcha latte doesn't have to be unhealthy, but you need to focus on a few areas in order to make it so. Number one, the size of the drink. We recommend sticking with tall vs grande or venti. You can get a tall matcha latte for as low as 70 calories, or a venti matcha latte for as high as 370 calories. As you can see, when it comes to healthier matcha, size matters! The other big thing is the milk you use. In the screenshot from the January app above, you'll notice the glucose impact difference between a venti matcha latte with whole milk vs. a tall matcha latte with almond milk. Not only is the glucose impact significantly less, but you're saving 300 calories! A tall matcha latte with almond milk would, therefore, be our choice for the healthiest matcha latte at Starbucks.

Best plant-based drinks at Starbucks

Almond Milk Flat White

The Almond Milk Flat White is a creamy and delicious option for those looking for a plant-based drink. Made with Starbucks' signature espresso and steamed almond milk, this drink offers a smooth and rich flavor without any dairy.

Soy Milk Latte

A classic choice, the Soy Milk Latte combines the robust taste of espresso with the creamy texture of soy milk. It's a great way to enjoy a traditional latte while keeping it plant-based. You can also customize it with a variety of syrups and flavors to suit your taste.

Healthiest teas and infusions at Starbucks

When you're looking for a lighter, refreshing option at Starbucks, their selection of teas and infusions can be a great choice. Teas are not only hydrating but also come with various health benefits. Here are some top picks to consider:

Mint Majesty

Mint Majesty is a caffeine-free herbal tea that combines mint and a hint of lemon verbena. It's a soothing choice, perfect for any time of the day. If you're wondering, “Does tea break a fast?” this herbal option is generally safe for fasting periods.

Peach Tranquility

This super refreshing tea is a blend of green tea, spearmint, lemon verbena, and lemongrass, with an infusion of peach juice. With only 60 calories, it's a flavorful yet low-calorie option. If you’re ordering iced green tea but craving more flavor, ask the barista to add a splash of lemonade instead of simple syrup.

Jade Citrus Mint

Jade Citrus Mint is a delightful mix of green tea, spearmint, and lemongrass. It's a great way to get a mild caffeine boost without the jitters. Green tea is also packed with antioxidants like catechins, which research suggests can help boost metabolism and decrease body fat.

Overall healthiest drinks at Starbucks

If you’re looking for the healthiest of the healthiest drinks at Starbucks, these are our top 3 options:

Caffé Americano

As mentioned earlier, the Americano is hard to beat. It’s essentially espresso shots topped with hot water. This drink is low in calories and provides a robust coffee flavor without any added sugars or creamers, and therefore it won’t spike your blood sugar. It's a great option for those who want to enjoy the benefits of coffee without the extra calories.

Iced Green Tea

We touched on this above too, but the Iced Green Tea is not only low in calories but also packed with antioxidants. Green tea has been shown to offer various health benefits, incluing improved metabolism and reduced risk of chronic diseases. Just be sure to ask for it unsweetened to avoid any added sugars, and stick to a tall instead of a larger size as the peach flavoring can illicit a glucose spike in higher quantities.

Flat White with Almond Milk

We mentioned this already in our best plant-based option, so it's no surprise that we included it in our overall top three picks for healthiest drinks at Starbucks. This drink combines the rich texture of a flat white with the nutty flavor of almond milk, making it a delicious and lower-calorie alternative to traditional milk-based drinks. Plus, almond milk is a great plant-based option for those who are lactose intolerant or prefer to avoid dairy.

All three of these items are low in calories and won’t spike your blood sugar. So if you’re looking for the absolute healthiest drink at Starbucks, we’d recommend these options.

Healthiest food at Starbucks to pair with your drink

Pairing your Starbucks drink with a nutritious food option can make your visit even more satisfying. Here are some of the better choices to consider:

Rolled & steel cut oatmeal

Starbucks offers a hearty rolled & steel cut oatmeal that is perhaps one of the best breakfast items at Starbucks. With a solid 4g of fiber and just 160 calories, it can be customized with a variety of toppings like nuts, dried fruit, and a touch of honey. This option is not only filling but also provides sustained energy throughout the morning, and best of all, it won’t spike your blood sugar too much (you have to be really careful with oatmeal — the wrong kind can spike your blood sugar massively, so always check your predicted glucose curve using the January app before selecting your oatmeal).

Turkey bacon and egg white sandwich

For a protein-packed option, the turkey bacon and egg white sandwich is a great choice (not shown in the image above). This sandwich is lower in calories (230 calories) compared to other breakfast sandwiches, which are typically north of 400 calories, and offers a good balance of protein and carbs. It's a delicious way to start your day without feeling weighed down and our go-to healthiest breakfast sandwich at Starbucks.

Spinach, feta, and egg white wrap

The spinach, feta, and egg white wrap is another excellent option for a healthy meal. This wrap is rich in protein (20g), making it a satisfying choice that will keep you full for hours. That protein, too, limits the glucose spike. While it is what we classify at January as a “medium impact” food item when it comes to blood sugar response, the high protein and low calories (290), still make it a solid choice. Plus, the combination of spinach and feta adds a flavorful twist that you won't want to miss.

Conclusion

Navigating the extensive Starbucks menu to find the healthiest food and drink options can seem overwhelming, but it doesn't have to be. Simply download the free January app and take a quick scan, and you’ll be presented with all the calorie and macro information you need, as well as your predicted glucose curve so you can make the best choice possible for you. By making small adjustments to your usual orders, you can enjoy a delicious and nutritious experience at Starbucks. Remember, there's no one-size-fits-all when it comes to healthy choices—it's all about finding what works best for your individual needs and preferences. So next time you visit Starbucks, use these tips to make informed choices that align with your health goals, and enjoy every sip and bite along the way.

Frequently asked questions

What are the healthiest drinks at Starbucks?

According to the January app, the healthiest drinks at Starbucks are a Caffe Americano, an Iced Green Tea Latte, and a Flat White with Almond Milk

What are some low-sugar drink options at Starbucks?

Some low-sugar drink options at Starbucks include Iced Coffee with a splash of milk, Cold Brew with Cinnamon Almond Milk Foam, and Nitro Cold Brew.

Can I customize my Starbucks drink to make it healthier?

Yes, you can customize your Starbucks drink to make it healthier by choosing low-sugar options, opting for plant-based milks, and skipping the whipped cream.

What are the best plant-based milk options at Starbucks?

The best plant-based milk options at Starbucks include almond milk, soy milk, and coconut milk.

What are some healthy food pairings for my Starbucks drink?

Healthy food pairings for your Starbucks drink include Rolled & Steel Cut Oatmeal, Turkey Bacon and Egg White Sandwich, and Spinach, Feta, and Egg White Wrap.

How can I reduce the sugar content in my favorite Starbucks drink?

You can reduce the sugar content in your favorite Starbucks drink by requesting fewer pumps of syrup, choosing sugar-free syrup options, or adding flavorful spices like cinnamon.

What are some dietitian-approved Starbucks orders?

Some dietitian-approved Starbucks orders include Caffé Americano, Iced Green Tea, and Flat White with Almond Milk.

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