What is the healthiest Starbucks drink? Dietitians share their top 5 picks

A daily stop at Starbucks can give you the extra boost you need to get you through the day. The popular coffee chain not only has a wide range of caffeinated beverages, but is also home to many sugary and high-calorie drinks. Some of Starbucks drinks have as many calories as a snack or a meal. That’s why it’s important to walk into the coffee shop armed with the knowledge of how to choose the healthiest Starbucks drinks.

We asked two registered dietitians to pick their favorite healthy drinks at Starbucks. And don’t worry, you can order more than just black coffee. Their answers ranged from teas to espresso drinks and even included a sweet or two.

What to Look for in a Starbucks Health Drink

Dietitians agree that certain elements determine the nutritional value of a drink at Starbucks.

I tend to choose those that include a larger portion of black coffee compared to creamers, milks, and syrups, says registered dietitian and author Elizabeth Shaw. He adds that these drinks provide a caffeine fix without going overboard with calories, saturated fat or sugar. (Examples of drinks that are higher in calories and sugar include Frappucinos and lattes with syrups or cream.)

Registered dietitian Mandy Enright agrees, adding: Anything that comes in a ready-to-mix powder, such as matcha or chai, is also an issue to consider because they tend to have sugar mixed into the powders, which which makes it much harder to blend. customize and remove these sweeteners. Enright also notes that Starbucks’ website and app are transparent with their ingredients and nutritional information, so use those tools to evaluate your favorite beverage. Also, look for opportunities to make customizations that can reduce calories, saturated fat, and added sugars.

5 Healthy Drinks at Starbucks

It’s safe to have up to 400 milligrams of caffeine a day (or about 4 cups of coffee a day). In fact, drinking coffee can be beneficial for your heart, brain and waistline. So feel free to stop by Starbucks to pick up these healthy drinks.

Coffee Latte

A latte is a combination of espresso with milk. I love a latte because half of it is milk, so you get a good source of protein and some nutrients, like vitamin D and calcium, along with a jolt of caffeine, says Enright. She recommends opting for low-fat milk to cut calories. If you follow a plant-based diet, choose soy milk for a similar protein content.

Iced Passion Tango Tea

This calorie-free, sugar-free iced tea combines hibiscus, lemon and apple, giving it a hint of sweetness. Enright says hibiscus provides antioxidants that prevent inflammation.

American coffee

This is Shaw’s basic order at Starbucks. It gives me the caffeine fix I crave first thing in the morning, says Shaw. Add a splash of oat milk and a dollop of sugar-free vanilla syrup to create a creamy, sweet drink with under 30 calories.

And there’s no harm in cheering up the American, says Shaw: Some people aren’t fans of sugar-free syrups because they contain the non-nutritive sweetener sucralose, but there’s no danger or concern in consuming this ingredient in moderation .

green tea

Try hot or cold green tea for a slightly lower caffeine boost than coffee. Green tea has L-theanine, an amino acid with calming effects, and polyphenols that have anti-inflammatory benefits, Enright says. This refreshing drink is naturally sugar-free and calorie-free.

Another option is iced peach green tea, which is sweetened with a juice blend. It has 60 calories and 12 grams of sugar, so it’s best saved as a refreshing treat on a hot summer day, rather than an everyday staple.

Sweet Cream Vanilla Nitro Cold Brew

Nitro Cold Brew is slow brewed for 20 hours and infused with nitrogen as it leaves the tap. This creamy cold brew is lightly sweetened with vanilla cream to satisfy your taste buds and provide a caffeine fix. Shaw notes that it has more caffeine (265 milligrams) than a typical cup of coffee, so she recommends making sure it aligns with your normal caffeine intake.

Unlike other sugary drinks, this one has only 4 grams of sugar and only 70 calories, so it’s a fun drink to incorporate into your meal plan without wreaking havoc on your blood sugars, says Shaw. Or, if you prefer a cold nitro beer without sugar. , Starbucks has one that’s only 5 calories.

The healthiest Starbucks foods

If you’re looking for breakfast to go with your morning coffee, you might want to grab one of Starbucks’ many delicious breakfast pastries or sandwiches. But this is another area where you should be careful what you ask for and rely on the nutritional information on the Starbucks website or in the store.

Some of Starbucks’ healthiest fast foods include steel-cut rolled oatmeal and the egg and cheddar protein box, TODAY.com previously reported.