The 15 Healthiest Starbucks Orders, According To Nutritionists
Retire your extra whip, double pump vanilla latte for these healthier picks.
- Not all drive-through coffee orders deserve the bad rap.
- Whether you’re in a calorie deficit, cutting back on sugar, or prioritizing your protein goals, there are nutritionist-approved drinks for every person’s definition of “healthy.”
- Dietitians recommend classic options like a black coffee, an Americano, or a cold brew with cold foam if you want something a bit sweeter.
Drive-through coffee has gotten a bad rap, thanks in part to sugar-loaded lattes and whip-heavy Frappuccinos. But here’s the reality: Not all Starbucks orders are created equal—and yes, that even extends to a few picks behind the pastry case. There are plenty of genuinely healthy options on the menu, so you can start your day with a pep in your step (without totally derailing your goals).
Whether you’re in a calorie deficit, cutting back on sugar, or trying to hit your macros (hello, protein cold foams!), there’s a better-for-you bevvy and breakfast order for everyone’s definition of “healthy.” We asked nutritionists and registered dietitians to share what they actually order from the Starbies for a little inspiration—here’s what they said.
Americano
A black coffee or an Americano is easily the best option at Starbucks because there’s nothing else but coffee. You get all the benefits of caffeine without the calories and sugar.
If you can’t stand the idea of black coffee, Silvia Carli, nutritionist and 1AND1 LIFE expert, has suggestions: “Pick Stevia over Sweet and Low, Splenda, or Equal as it is of plant origin. If you really want to have the syrup, ask for half or one-third of the pumps it comes with. If you get a latte, pick nonfat, almond, or coconut milk. Starbucks soy milk is very high in added sugars.”
Cold Brew With Cold Foam
Megan Byrd of The Oregon Dietitian previously recommended the Cold Brew with Cinnamon Almond Milk Foam, which is no longer on the menu. But for an equally sweet, but not too sweet option, we recommend ordering a plain cold brew and topping it with cold foam. You can also order any of the cold brew drinks, but just keep an eye on sugar content, as some contain added syrups.
Caffe Latte
Not into black coffee? Order a latte and keep it simple, without added sugar. “The first ingredient is milk, which is a plus,” Jinan Banna, Ph.D., R.D., says. “Milk contains nutrients that are important for the body, such as protein and calcium. A grande size latte has 190 calories and 13g of protein, which isn’t too bad.”
Egg Bites
If you’re out the door and skipped breakfast, don’t worry: Starbucks has some great options. Jodi Greebel, M.S., R.D.N., recommends the egg bites. They’re available in several flavors, including an egg white option. (We like them so much, we even have a copycat Starbucks Egg Bites recipe you can make at home.)
Egg & Cheese Protein Box
The grab-and-go Egg and Cheese Protein Box isn’t just convenient, it’s also delicious and full of nutrients. With two eggs, Justin’s honey peanut butter, a serving of fresh fruit, white cheddar cheese, and a multigrain muesli bread, Carli says, “This is a perfect snack idea that could be easily replicated at home and carried to work in a Tupperware.”
Evolution Fresh Juices
Not feeling coffee or tea? For a refreshing, quick drink, grab an Evolution Fresh juice. Starbucks offers a variety of flavors like Organic Super Fruit Greens, Organic Defense Up, and Pure Orange. Make sure to check the labels, as sugar and calorie content will vary.
Flat White
A Flat White is really similar to a regular old latte, but it has a little less milk and less foam. “I love that it is made with simple ingredients—just milk and espresso,” says Colleen Christensen, R.D., of Nutrition INC. “The milk provides a protein punch as well as some fat when whole milk is chosen. Both of these contribute to helping you feel full and satisfied, allowing you to get on with your morning sans sugar crash.”
Matcha Latte
If you need a caffeine boost but don’t want actual coffee, try the Matcha Latte. Trista Best, registered dietitian at Balance One Supplements and adjunct nutrition professor, says that it’s “loaded with health-promoting antioxidants.”
You can cut back on this drink’s sugar content by removing the added syrup or cutting it in half.
“Matcha contains L-theanine, which is known to improve brain health by improving memory, attention, and reaction time,” Best adds. “The caffeine in the green tea also helps to improve these characteristics.”
Nitro Cold Brew
Order a Nitro Cold Brew for a caffeine boost without a sugar rush. A grande has just 5 calories and zero grams of sugar.
Oatmeal
Starbucks oatmeal is filling, delicious, and gives you energy. “This item comes with two agave syrups, and my recommendation is to substitute that with a package of stevia for reduced added sugar,” says Carli.
Tea
Starbucks is definitely known for its coffee, but they also have an impressive selection of tea. New Jersey-based dietitian Erin Palinski-Wade, R.D., C.D.E., says that fresh-brewed teas are great choices. “With zero calories, they contain no added sugar or fats, while providing potential health benefits,” she says.
Spinach, Feta & Egg White Wrap
A handful of the nutritionists and registered dietitians that we spoke to said that this breakfast wrap was one of their favorites. “Why is this wrap a healthy option? For one, it’s low in trans fats, cholesterol, sugar, and calories, which cannot be said about most items on my beloved Starbucks menu,” says Julie Mancuso, owner of JM Nutrition. It’s also packed with protein and vitamins A and C.
Petite Vanilla Bean Scone
When you’re craving something sweet, and nothing but sugar will do, choose this vanilla bean scone over a chocolate chip cookie or a cake pop. “It’s not impressive nutritionally, as it is a pastry, but this can be an option to satisfy a craving for dessert,” says Carli.
The Petite Vanilla Bean Scone is 130 calories and 9 grams of sugar, while the chocolate chip cookie is 370 calories and 31 grams of sugar.
Turkey Bacon, Cheddar & Egg White Sandwich
Another excellent breakfast option is this English muffin sandwich with turkey bacon, cheese, and egg whites. Carli says it’s a good balance at 230 calories and 17 grams of protein, along with less sodium than other menu items. Did we also mention it’s delicious?
Ellenos Yogurt
Some yogurts can be packed with sugar, so opt for this sugar-free option, available in Starbucks locations nationwide. For less than 300 calories, you’ll get about 20 grams of protein.
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