Ever wondered if Starbucks food is healthy? Or how to lower calories in your daily order? This page breaks the menu into clear categories and explains the typical nutrition you’ll see in each. Think of it as a quick reference: plain drinks are low-calorie, some crafted beverages are sugar-heavy, and a few food items give strong protein value. Read each section for an easy takeaway and a practical ordering tip you can use next time you buy a drink.
Hot Coffees
Plain brewed coffee and espresso are extremely low in calories; black coffee is about 5 kcal per cup. Milk-based hot coffees such as lattes, cappuccinos, and flat whites are where calories climb because of milk and any added syrups. Typical latte sizes range from roughly 150 to 300 calories, depending on milk choice and pumps of syrup. Heavy additions like whole milk, extra pumps, or whipped toppings add large calorie and sugar increases quickly.
Pro Tip: Choose nonfat or almond milk, ask for fewer pumps, or order a smaller size to cut 50–150 calories without losing your drink’s core flavor.
Frappuccinos: The High-Calorie Zone
Frappuccinos combine syrup, blended base, milk, and usually whipped cream and drizzles. The blended base itself is often high in sugar and carbs, and typical Frappuccino options are some of the highest-calorie beverages on the menu. For many flavors, a Grande can exceed 400 kcal, with sugar counts in the tens of grams. If you track calories or sugar, treat Frappuccinos as an occasional treat rather than a daily pick.
Pro Tip: Order Crème Frappuccinos with light whip or no whip, pick fewer syrup pumps, or ask for “light” preparation, this cuts calories substantially.
Cold Coffees: Low-Calorie Options
Cold Brew and Nitro Cold Brew are often the best low-calorie choices because they are served black or with minimal additions. When ordered straight (no sweet cream or added syrups), cold brews can be near-zero calories and deliver a strong caffeine boost. Iced lattes and iced shaken espresso drinks climb in calories once milk and syrups are added, but a simple iced coffee with a splash of milk stays low.
Pro Tip: Choose Cold Brew or Nitro and skip creamers or flavored syrups. If you want creaminess, swap in a low-calorie milk alternative.
Refreshers: Low Fat, Often High Sugar
Refreshers (fruit-forward iced drinks) are typically low in fat but frequently contain concentrated fruit juices and sweeteners. This makes them high in sugar even when they feel “light.” They can be a refreshing pick, but not a low-sugar one, expect significant grams of sugar in most standard Refreshers.
Pro Tip: Ask for less or no sweetener, and consider adding water or asking for “half lemonade” to lower sugar content.
Food: Best Picks and What to Avoid
Starbucks food spans from pastries to protein boxes. For a high-protein, lower-carb option, the Sous Vide Egg Bites are a top choice: they provide solid protein with moderate calories compared with most bakery items. Pastries and sweet baked goods are high in sugar, refined carbs, and calories, and should be treated as treats rather than staples. Sandwiches vary: choose options with lean protein (turkey, chicken) and whole-grain or lighter bread when available.
Pro Tip: For balanced fuel, pair an Espresso or Cold Brew with an Egg Bite or a protein box instead of a muffin or croissant.
Quick Ordering Rules to Eat/Drink Smarter
Swap whole milk for almond or nonfat, reduce syrup pumps, skip whipped cream, choose smaller sizes, and favor cold brew or plain brewed coffee when you want low calories. For food, prefer egg-based items or protein boxes over pastries.
Want exact numbers for a specific order? Use our homepage calculator to build your custom drink and see calories, sugar, fat and protein instantly. If you want ingredient breakdowns first, check the Ingredient Nutritional Database and then plug those choices into the calculator for an accurate, personalized result.