Home Health & Life Healthy Starbucks Drink Options

Health & Life

Healthy Starbucks Drink Options

8 May, 2025

Most Starbucks drinks are laden with whipped cream, sprinkled with sugar, or drizzled with sugary syrups, resembling milkshakes more than coffee. But with a few simple customizations, you can make them healthier. With expert advice from the Good Housekeeping Institute’s Nutrition Lab, we bring you easy ways to make even the most dessert-like treats much better for you.

Keep these four expert-approved rules in mind when ordering your favorite Starbucks drink:

Avoid Venti. Unless you’re ordering black coffee or unsweetened tea, try not to go for this large size. (The Starbucks drinks below are based on nutritional information provided for the chain’s large, “grande” (16 oz.- 470ml) orders.)
Ask for half the syrup. If your drink is made with syrup, one pump usually equates to about 5g of sugar, and the large size typically gets four pumps. You can significantly reduce the sugar content by asking for two pumps (or fewer) or substituting the syrup with a small amount of mocha or caramel sauce, which will cut the sugar in your drink by more than half.
Skip the whipped cream. Consider opting for a cold foam instead. Whipped cream can add over 110 calories of saturated fat to your drink and often doesn’t add much flavor. In contrast, a flavorless cold foam made from non-fat milk contains no added sweeteners. You can also request foam made from any alternative milk on the menu.
Choose skim or non-dairy milk. Skim milk is the best choice for reducing saturated fat in your drink, and there are also plenty of non-dairy options available.

Below is the nutritional information for some of Starbucks’ popular drinks, including seasonal favorites and the latest limited-edition releases. We’ll also provide tips on how to adjust their flavors when ordering to reduce calories, fat, and sugar without compromising taste.

How to Make Starbucks Drinks Healthier

Iced Cinnamon Dolce Latte

Calories: 300 Sugar: 35g Total Fat: 13g

This is an almost-perfect cold coffee drink for summer. The traditional order is made with 2% milk, four pumps of Cinnamon Dolce syrup, and regular whipped cream, but you can definitely make it better.

How to make it healthier: Try substituting 2% milk with non-fat milk, and ask for two (instead of four) pumps of Cinnamon Dolce syrup. Skip the whipped cream or go for the lighter version instead.

Pistachio Cream Cold Brew

Calories: 250 Sugar: 32g Total Fat: 13g

This rich drink takes cold brew to the next level. The regular order includes two pumps of vanilla syrup, pistachio foam, and a brown butter topping, but it will still taste great with a few adjustments.

How to make it healthier: Order with one (not two) pump of vanilla syrup and ask for a small amount of pistachio foam and the brown butter topping.

Iced White Chocolate Mocha

Calories: 390 Sugar: 42g Total Fat: 20g

Mocha drinks don’t have to be hot! The Iced White Chocolate Mocha will energize you even in warm weather. Traditionally, this drink is made with 2% milk, four pumps of White Chocolate Mocha sauce, and whipped cream.

How to make it healthier: Try substituting 2% milk with non-fat milk, ask for only two pumps (instead of four) of White Chocolate Mocha sauce, and skip the whipped cream or go for the lighter version.

Starbucks Blonde Vanilla Latte

Calories: 250 Sugar: 35g Total Fat: 6g

Elevate your regular latte with a touch of sweet vanilla. This drink is usually made with 2% milk, milk foam, and four pumps of vanilla syrup.

How to make it healthier: Opt for non-fat milk, light milk foam, and only two (not four) pumps of vanilla syrup.

Brown Sugar Oatmilk Espresso

Calories: 150 Sugar: 15g Total Fat: 4.5g

This is one of the favored Starbucks drinks, especially among nutritionists, as the primary ingredient is espresso, meaning you get to savor the full flavor. Just ask for a slight modification to enjoy this delicious drink with less sugar.

How to make it healthier: Request just two pumps of brown sugar syrup (instead of four).

Starbucks Flat White

Calories: 220 Sugar: 17g Total Fat: 11g

Sometimes, simple is best! This one consists of whole milk and ristretto espresso shots. If you cut down on milk in this drink, you can bring the fat content to below 10g. For instance, switching to soy milk will bring the total fat down to 5g while still retaining some protein.

How to make it healthier: Substitute whole milk with almond or soy milk.

Iced Caramel Macchiato

Calories: 250 Sugar: 34g Total Fat: 7g

The macchiato gets a bad rap because baristas add caramel syrup and sprinkle extra sugar. Try a sugar-free syrup here to enjoy the macchiato with nearly 10g less sugar. Substituting the milk will also reduce sugar and saturated fat levels.

How to make it healthier: Opt for soy, almond, or oat milk instead of whole milk, choose one to two pumps of sugar-free vanilla syrup, add a small amount of caramel sauce, and extra ice.