20 Healthy Starbucks Drinks: Low-Sugar, Low-Calorie Options with Nutrition Tips

Let’s be honest: when you think of Starbucks, your first thought might not be "healthy." It’s probably more like whipped cream, sugary syrups, and seasonal drinks that taste like dessert. But here’s the good news: Starbucks actually offers a wide variety of drinks that can fit into a healthy lifestyle—if you know how to order them right.

Whether you’re trying to cut back on sugar, watch your calories, avoid dairy, or simply make better choices, this guide has your back. We’ll walk you through 20 drinks that are delicious and lower in sugar and calories, plus tips on how to order smart. This article is simple enough for anyone to follow, even if you're new to nutrition, and packed with practical advice.

What Makes a Starbucks Drink “Healthy”?

When we say "healthy," we’re talking about drinks that are lower in sugar, moderate in calories, and made with better ingredients. Many Starbucks drinks can be high in added sugar, which can mess with your energy, blood sugar, and even your mood. The trick is to order drinks that give you a boost without the crash.

Here are a few things that make a Starbucks drink healthier:

• Low or no added sugar
• Less than 200 calories (most of the drinks on our list hit this mark)
• Minimal processed ingredients
• Plant-based or low-fat milk options
• No whipped cream or sugary toppings

But don’t worry—"healthy" doesn’t mean boring. You’ll still find creamy lattes, refreshing iced drinks, and even chocolatey options in this list.

Tips for Ordering a Healthier Starbucks Drink

Before we dive into the list, it helps to know a few smart ordering tips. Customization is key at Starbucks. You can turn a sugar bomb into a smart sip just by tweaking your order. Here’s how:

• Go smaller: A Tall (12 oz) often satisfies the craving and keeps calories in check.
• Ask for fewer pumps: Many drinks come with 3-4 pumps of syrup. Ask for 1 or 2, or swap for a sugar-free version.
• Choose milk wisely: Almond, coconut, oat, and nonfat milk can help reduce sugar and calories.
• Skip the extras: Say no to whipped cream, caramel drizzle, and chocolate curls unless it’s a rare treat.
• Add flavor naturally: Try cinnamon, nutmeg, or a splash of vanilla powder instead of syrup.

These tiny changes can add up to a big difference over time.

RELATED READ: 13 Best Low-Carb Yogurts for Blood Sugar Balance (Backed by Science)

20 Healthy Starbucks Drinks (With Nutrition Info & Customization Tips)

Ready to find your new favorite drink? We’ve broken this list down into four categories: coffee-based drinks, tea-based drinks, iced and refreshers, and creamier options. All of these can be customized to fit your taste and health goals.

Coffee-Based Drinks

1. Caffè Americano Simple and bold, the Americano is just espresso and hot water. No sugar, no calories, and full of flavor. It’s a great pick-me-up that feels like a treat without the crash.
2. Cold Brew with a Splash of Almond Milk Cold brew is smoother and less acidic than regular iced coffee. Add a splash of almond milk, and you get a creamy, low-calorie drink that still gives you a caffeine boost.
3. Iced Blonde Espresso with Oat Milk (No Classic Syrup) Blonde espresso is lighter and slightly sweeter than regular espresso. With oat milk and no syrup, it’s a gentle, slightly creamy drink with fewer calories.
4. Flat White with Almond Milk Traditionally made with whole milk, you can ask for almond milk instead. It still tastes rich, but with fewer calories and sugar.
5. Cappuccino with Nonfat Milk Foamy and satisfying, a nonfat cappuccino gives you the coffee flavor you love with much less fat and sugar.
6. Iced Shaken Espresso (Half Syrup, Almond Milk) This drink is bold, a little sweet, and totally customizable. Ask for half the classic syrup and almond milk to cut calories and sugar without losing flavor.
7. Espresso Macchiato (Double Shot) If you like your coffee strong, this is a tiny but mighty drink. It’s just two shots of espresso with a dab of steamed milk. Virtually no sugar and very low calorie.

Tea-Based Drinks

1. Iced Green Tea (Unsweetened) This drink is loaded with antioxidants and has zero calories. Make sure to ask for it unsweetened, as the default version often includes sugar.
2. Chai Tea (Not Latte) The chai tea latte is tasty but packed with sugar. Order just the chai tea bag with hot water, and you still get the spicy flavor without the extra calories.
3. Emperor’s Clouds & Mist Green Tea This hot green tea is simple and calming. No sugar, no calories, and plenty of antioxidants.
4. Iced Passion Tango Tea (Unsweetened) Naturally sweet and fruity, this herbal tea tastes like a summer drink. Order it unsweetened to keep it zero-calorie.
5. London Fog (Lite version) Traditionally made with Earl Grey tea, vanilla syrup, and milk, you can order a "lite" version: almond milk and just 1 pump of syrup. Cozy and calming.

Iced and Refreshers

1. Strawberry Açaí Refresher (Light Ice, Less Base) Tasty and refreshing, but usually high in sugar. Ask for less refresher base and more water to cut the sugar content.
2. Peach Green Tea (Unsweetened) This combines fruity flavor with green tea. Ask for it unsweetened to make it a healthy, energizing choice.
3. Mango Dragonfruit Refresher (No Lemonade) Skip the lemonade to cut back on sugar. It still tastes tropical and fun with fewer calories.

Milk and Cream-Based Drinks (Customized)

1. Hot Chocolate (Kids Size, Almond Milk, 1 Pump Mocha) Yes, you can still have hot chocolate. Just go for a smaller size, plant-based milk, and fewer pumps of syrup.
2. Iced Chocolate Almond Milk Shaken Espresso (No Classic Syrup) A chocolate-coffee combo that feels indulgent, but you can easily customize it to be lighter.
3. Vanilla Sweet Cream Cold Brew (Half Sweet Cream) Ask for less sweet cream to cut calories while still enjoying that smooth, slightly sweet flavor.
4. Matcha Latte with Almond Milk (1 scoop matcha only) Matcha can be a great choice, but it often comes loaded with sugar. Ask for just one scoop and a plant-based milk to make it healthier.
5. Steamed Almond Milk with Cinnamon This is a cozy, caffeine-free option that still feels like a treat. Steamed almond milk with a sprinkle of cinnamon is warm, creamy, and low in sugar.

RELATED READ: Best Breads for Blood Sugar: Low-GI Options for Balanced Energy and Better Health

Top 5 Nutritionist Tips to Stay on Track at Starbucks

1. Don’t assume all drinks are low in sugar. Many Refreshers and lattes are packed with sweeteners.
2. Use the Starbucks app to preview nutrition facts and customize your order before you get in line.
3. Add-ins like cinnamon or nutmeg are free and can boost flavor without adding calories.
4. Try not to sip on large, sugary drinks throughout the day—they can spike your blood sugar and leave you feeling tired later.
5. Stay hydrated with water or herbal tea alongside your coffee or refresher.

Who Should Consider Healthier Starbucks Options?

Anyone can benefit from better drink choices, but it’s especially helpful for people managing their weight, blood sugar levels, or overall energy. If you have diabetes, PCOS, insulin resistance, or are trying to reduce inflammation, choosing lower-sugar drinks is a smart move.

Even teenagers and college students who visit Starbucks often can benefit from learning to enjoy drinks without relying on sugar. And if you’re ordering for your kids, these options are much better than the high-sugar Frappuccinos and lemonades.

Frequently Asked Questions (FAQs) About Healthy Starbucks Drinks

1. What is the healthiest Starbucks drink with caffeine?

If you’re looking for a healthy pick-me-up, try a plain brewed coffee or an Americano. Both are naturally low in calories and sugar. For a slightly creamier option, go with a flat white made with nonfat milk or almond milk. Just avoid the sugary syrups and whipped cream.

2. Can I lose weight and still enjoy Starbucks drinks?

Yes, absolutely. The key is to avoid high-sugar options and focus on lower-calorie drinks. Stick with smaller sizes (Tall), skip whipped cream, use non-dairy or low-fat milk, and ask for fewer pumps of syrup—or switch to sugar-free syrup. Drinks like iced coffee, cold brew, and unsweetened teas are great for weight loss.

3. What’s the best Starbucks drink for people with diabetes?

People with diabetes should focus on drinks that are low in sugar and carbs. Iced coffee, black coffee, or unsweetened teas are safe bets. You can also ask for a latte with almond or oat milk and no added syrup. Starbucks also offers sugar-free vanilla syrup, which can be a good alternative if you want some flavor.

4. Are there keto-friendly Starbucks drinks?

Yes! Popular keto-friendly Starbucks drinks include:

• Brewed coffee with heavy cream
• Iced coffee with sugar-free vanilla syrup and almond milk
• Americano with a splash of heavy cream. Just be sure to skip sweeteners, classic syrup, and milk with higher carbs like oat or regular dairy milk.

5. What milk option at Starbucks is the healthiest?

It depends on your nutritional goals. Almond milk is lowest in calories and carbs, making it ideal for weight loss and low-carb diets. Oat milk is creamier and has more fiber but also more carbs. Nonfat milk is a good option if you want low calories but still want dairy. Coconut milk is low in carbs but higher in saturated fat.

6. What’s a good low-sugar iced drink at Starbucks?

Try:

• Iced green tea (unsweetened)
• Iced black tea (unsweetened)
• Iced Americano
• Cold brew with a splash of almond milk You can also ask for a drink to be made with just 1 pump of syrup or use sugar-free vanilla for flavor without the sugar.

7. How can I customize any Starbucks drink to make it healthier?

Here are some smart customizations:

• Ask for fewer or no pumps of syrup
• Choose Tall size to control portions
• Use non-dairy milks like almond or coconut
• Say no to whipped cream
• Add cinnamon or nutmeg instead of sugar for flavor
• Use sugar-free syrup if needed

8. What Starbucks drinks are best before or after a workout?

Before a workout, a plain brewed coffee or espresso can help boost energy and metabolism. After a workout, a protein-rich drink like a nonfat latte or a drink made with added protein (if available) can support recovery. Pair it with a protein box or a banana for best results.

9. Is the Starbucks Pink Drink healthy?

The Starbucks Pink Drink contains Strawberry Açaí Refresher, coconut milk, and freeze-dried strawberries. While it’s refreshing and not extremely high in calories, it does contain added sugars. If you want a healthier version, ask for light coconut milk and fewer pumps of syrup, or request the drink with half water.

10. Are Starbucks Refreshers healthy?

Refreshers can be okay in moderation, but they often contain added sugar. They’re fruit-based and generally lighter than frappuccinos, but they aren’t sugar-free. Ask for fewer pumps of syrup or try diluting with water or green tea for a lower-sugar version.

Final Thoughts: You Don’t Have to Quit Starbucks to Be Healthy

Healthy living doesn’t mean you have to give up your favorite coffee shop. It just means learning how to order smarter. With a few tweaks, you can still enjoy delicious drinks while sticking to your health goals. Whether you're watching sugar, counting calories, or just trying to feel better, these Starbucks options let you have the best of both worlds.

So the next time you walk into Starbucks, you won’t feel overwhelmed or unsure. You’ll know exactly what to order—and you’ll feel good sipping every drop.

Cheers to healthier habits, one cup at a time.