Figuring out what to order from Starbucks can be tricky when you’re trying to eat healthy.
In fact, some of their trademark drinks and coffees may contain more sugar, carbs, and calories than some of their desserts.
Simple add-ons, such as syrups, toppings, and sweeteners, can add up very quickly, turning your simple cup of coffee into a calorie bomb.
Fortunately, there are lots of healthy options available, including several low calorie, low sugar, low fat, and gluten-free selections.
Here are 13 of the healthiest Starbucks drinks, along with some gluten-free foods on their menu (1).
Share on PinterestDavid Paul Morris/Bloomberg/Getty Images1–3. Low sugar drinks
1. Nitro Cold Brew
For a flavorful and bold drink to help get your morning off to a caffeinated start, try ordering a Nitro Cold Brew from Starbucks.
If ordered as is, it’s completely free of sugar. However, you can also add some milk or a few pumps of sugar-free vanilla or cinnamon dolce syrup for a bit of extra flavor.
A grande Nitro Cold Brew contains:
- Calories: 5
- Fat: 0 grams
- Protein: 0 grams
- Carbs: 0 grams
- Sugar: 0 grams
2. Espresso
The espresso is a timeless coffee drink that can help boost your caffeine intake without added sugar or empty calories.
Alternatively, you can order an espresso con panna, which is another sugar-free option made by topping a shot of espresso with a dollop of whipped cream.
A double shot of espresso contains:
- Calories: 10
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 2 grams
- Sugar: 0 grams
3. Chai tea
Chai tea is a type of hot black tea infused with spices such as cloves, cardamom, cinnamon, and ginger, which give it a warm, rich flavor.
If you’re limiting your sugar intake, be sure to opt for the regular chai tea instead of the chai tea latte when ordering from Starbucks. The chai tea latte contains far more sugar and calories per serving.
A grande chai tea contains:
- Calories: 0
- Fat: 0 grams
- Protein: 0 grams
- Carbs: 0 grams
- Sugar: 0 grams
4–6. Low calorie drinks
4. Emperor’s Clouds & Mist
This green tea beverage has a unique flavor that is smoky, earthy, and delicious.
Plus, it’s unsweetened and free of carbs, calories, and sugar — a great option if you’re trying to lose weight.
A grande Emperor’s Clouds & Mist contains:
- Calories: 0
- Fat: 0 grams
- Protein: 0 grams
- Carbs: 0 grams
- Sugar: 0 grams
5. Caffè Americano
The Caffè Americano from Starbucks is made by topping espresso shots with hot water, which gives the drink a rich taste and aroma.
Trying to keep your calorie intake low? Try ordering it plain or sweetening it with some stevia instead of sugar.
A grande Caffè Americano contains:
- Calories: 15
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 2 grams
- Sugar: 0 grams
6. Iced Passion Tango Tea
Featuring an aromatic blend of ingredients such as hibiscus, apple, cinnamon, and lemongrass, the Iced Passion Tango Tea is a tasty herbal tea that doesn’t skimp on flavor.
It has a refreshing tang and is free of sugar, calories, fat, and carbs — ideal for those on a low calorie diet.
A grande Iced Passion Tango Tea contains:
- Calories: 0
- Fat: 0 grams
- Protein: 0 grams
- Carbs: 0 grams
- Sugar: 0 grams
7–9. Low fat drinks
7. Blonde Roast
Starbucks’ signature Blonde Roast is a lightly roasted coffee with a slightly more mild and nutty taste than darker brews.
If you order it without any milk or cream, it doesn’t contain any fat. Instead, you can sweeten it with some stevia or honey or a pump of flavored syrup.
A grande Blonde Roast contains:
- Calories: 5
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 0 grams
- Sugar: 0 grams
8. Espresso macchiato
The espresso macchiato from Starbucks is made by pairing a double shot of espresso with a bit of steamed milk and foam.
Compared with other hot drinks on the menu, it’s lower in fat and calories because it’s made with only a small amount of milk.
A double shot of espresso macchiato contains:
- Calories: 15
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 2 grams
- Sugar: 0 grams
9. Earl Grey tea
The Earl Grey tea is an excellent option for those on a low fat or low calorie diet.
It combines black tea with notes of bergamot and lavender for a citrusy, aromatic beverage that is soothing and delicious.
A grande Earl Grey tea contains:
- Calories: 0
- Fat: 0 grams
- Protein: 0 grams
- Carbs: 0 grams
- Sugar: 0 grams
10–13. Gluten-free food items
10. Marshmallow Dream Bar
Although they’ve discontinued their gluten-free breakfast sandwich, Starbucks still offers the Marshmallow Dream Bar — one of the few certified gluten-free food items on the menu.
However, while it’s suitable for those with celiac disease or a sensitivity to gluten, it’s also high in carbs and added sugar. Enjoy this sugary treat in moderation.
The Marshmallow Dream Bar contains:
- Calories: 230
- Fat: 5 grams
- Protein: 1 gram
- Carbs: 44 grams
- Sugar: 24 grams
11. Chicken & Quinoa Protein Bowl with Black Beans and Greens
Featuring grilled chicken, quinoa, black beans, fresh greens, jicama, roasted corn, and cotija cheese, this protein bowl from Starbucks is one of their most popular options for lunch.
It’s also highly nutritious, boasting a healthy amount of fiber and protein in every serving.
Keep in mind that although this item doesn’t contain added gluten, it’s not certified gluten-free. Therefore, it might not be a good choice for people with celiac disease.
The Chicken & Quinoa Protein Bowl contains:
- Calories: 420
- Fat: 17 grams
- Protein: 27 grams
- Carbs: 42 grams
- Sugar: 11 grams
12. Egg Bites
Starbucks offers three different varieties of egg bites, including:
- Kale & Portabella Mushroom
- Bacon & Gruyere
- Egg White & Roasted Red Peppers
All three varieties are rich in protein, low in carbs, and made without added gluten.
However, keep in mind that, like most other items on Starbucks’ menu, these egg bites are not certified gluten-free and cross contamination is possible — especially if they’re removed from their packaging when heated.
The Kale & Portabella Mushroom Sous Vide Egg Bites contain:
- Calories: 230
- Fat: 14 grams
- Protein: 15 grams
- Carbs: 11 grams
- Sugar: 1 gram
13. Oatmeal
Starbucks has two types of oatmeal on their menu: Classic Oatmeal and Hearty Blueberry Oatmeal.
With a healthy amount of fiber in each serving, oatmeal from Starbucks can be a good breakfast option to go with your morning coffee.
While neither variety contains added gluten, it’s unclear whether Starbucks uses gluten-free oats. Additionally, neither type of oatmeal is certified gluten-free.
For this reason, the oatmeal from Starbucks may be a better option for those simply following a gluten-free diet, rather than those with celiac disease or a gluten sensitivity.
The Classic Oatmeal contains:
- Calories: 160
- Fat: 2.5 grams
- Protein: 5 grams
- Carbs: 28 grams
- Sugar: 0 grams
The bottom line
Although finding healthy items to order at Starbucks can be challenging, you have plenty of options.
You can use the list above for some ideas of foods and drinks that are gluten-free or low in calories, fat, or sugar.
Additionally, when placing your order, be mindful of high calorie, sugary add-ons, including syrups, sweeteners, and toppings.
Just one thing
Try this today: You can easily customize most drinks from Starbucks to fit your needs. Try choosing sugar-free syrups and trading regular sugar for stevia if you’re trying to cut back on calories, carbs, or added sugar.