Starbucks Nutrition Calculator

What is the Starbucks Nutrition Calculator?

The Starbucks Nutrition Calculator is a tool that allows you to view the nutritional information of any Starbucks beverage or food you desire. It helps you to calculate the calories, fat, protein, and carbohydrate content of your favorite Starbucks drinks and food, aiding you in making healthier choices.

How Does It Work?

Using the Starbucks Nutrition Calculator is simple and straightforward. Follow these steps:

Starbucks Nutrition and Allergen Information

Are you curious about the presence of allergens in our food and beverages? Or perhaps you'd like to know the caffeine content in your cappuccino? Discover how you can access comprehensive allergen and nutrition information for all your beloved Starbucks food and drinks, including those delightful custom creations.

To learn more, you can explore the following PDFs containing nutritional and allergen information for Core Beverages, Core Foods, and Limited Time Offers:

Benefits of Using the Starbucks Nutrition Calculator

The Starbucks Nutrition Calculator offers numerous benefits:

• It helps you make informed dietary choices.
• It allows you to plan your meals and snacks effectively.
• It aids in managing calorie intake, which is crucial for weight management.

Starbucks Nutritional Guide: Making Healthier Choices

For those who adore coffee and convenience, Starbucks stands as a favorite destination. Beyond coffee, the chain continuously updates its array of non-coffee beverages, hot foods, bakery items, and packaged snacks. Most drinks on their menu are customizable, and many are available for $5 or less.

Nutritional Information Availability

Nutritional details for Starbucks’ extensive range are accessible both online and in-store at most locations. Whether visiting in-person or using the drive-thru, you can easily check the nutritional content of your preferred or customized Starbucks beverage online or via the Starbucks app.

Understanding the Menu

The size terminology for Starbucks drinks can be perplexing ("Tall" is among the smaller sizes). Awareness of these sizes is crucial. One simple way to minimize added calories, fat, and sugar is by opting for a smaller drink size.

Starbucks Drink Sizes:

• Short: 8 ounces
• Tall: 12 ounces
• Grande: 16 ounces
• Venti: 20 ounces (hot), 24 ounces (iced)
• Trenta: 31 ounces (limited availability)

Customizing Your Order

At Starbucks or any coffee shop, tailor your order to cut down on calories, fat, or sugar. For milk-based drinks like lattes, request 1%, skim, or a non-dairy substitute like almond, coconut, or soy milk. Many beverages contain sweetened syrups, but sugar-free versions are often available. For controlled sweetness, order an unsweetened drink and add your own sweetener.

Hot Coffees

The array of hot coffee drinks at Starbucks is extensive, ranging from Americanos to flat whites, lattes, and cappuccinos. Espresso-based drinks are the highlight of the Starbucks menu, offering a plethora of customization options. Enjoy a simple espresso shot or transform it into a frothy milk beverage.

Opt for brewed coffee or espresso without additives like cream or sugar to keep your calorie intake below 5. For a touch of sweetness or creaminess, add a low-calorie sweetener or a dash of low-fat milk at the self-serve bar, avoiding the high-calorie flavored alternatives.

Minimize the calorie, fat, and sugar in popular espresso beverages like mochas, lattes, and cappuccinos by opting for the “skinny” versions. These are prepared with skim milk or a non-dairy alternative, sugar-free syrups, and exclude extras like whipped cream.

Regular or Decaf Freshly Brewed Coffee, Black

Choose from Starbucks' own brewed coffee options including Blonde roast, dark roast, Pike Place roast, or decaf Pike Place roast. All these black coffee options contain 5 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 1g protein, and 10mg sodium in a 16-ounce (grande) serving.

Peppermint White Chocolate Mocha

The seasonal peppermint white chocolate mocha, topped with sweetened whipped cream and chocolate shavings, is the highest in calories and sugar among flavored hot coffee drinks. A grande serving contains 510 calories, 18g fat, 12g saturated fat, 74g carbohydrates, 14g protein, and 240mg sodium, along with 150mg caffeine and 72g sugar. To reduce sugar and calories, consider the regular white chocolate mocha or a blonde vanilla latte.

Hot Teas

Starbucks offers an extensive hot tea menu, including black, chai, green, and herbal teas, as well as black and herbal blends. Most brewed hot teas, without additives, contain no calories, fat, or sugar.

Hot Black, Green, White, or Herbal Tea

All brewed hot tea options, without any additions, offer a flavorful experience with zero calories. A grande hot tea contains 0 calories, 0g total fat, 0g carbohydrate, 0g protein, 0g sugar, and 0mg sodium.

Chai Tea Latte

The chai tea latte, a favorite at Starbucks, is the highest in calories among the tea drinks. A grande serving provides 240 calories, 4.5g total fat, 2g saturated fat, 45g carbohydrate, 8g protein, 42g sugar, and 115mg sodium. Opt for the regular brewed hot chai tea and add a splash of milk or a milk alternative for a lighter option.

Hot Drinks

Beyond coffee, Starbucks presents a variety of other hot beverages, including hot chocolate, hot cider, and steamed milk, with additional options available seasonally. Generally high in sugar, enjoy these beverages occasionally in the smallest size without toppings like whipped cream and sprinkles.

Steamed Milk

Starbucks offers steamed milk, which provides nutritional information as follows for the grande size:

• Calories: 200
• Total Fat: 8g
• Saturated Fat: 4g
• Carbohydrates: 19g
• Protein: 13g
• Sugar: 19g
• Sodium: 190mg

If you order a short (8 ounces), the drink will come in at:

• Calories: 100
• Total Fat: 4g
• Saturated Fat: 2g
• Carbohydrates: 10g
• Protein: 7g
• Sugar: 10g
• Sodium: 95mg

Milk is a source of protein and calcium.

Peppermint White Hot Chocolate

Starbucks' peppermint white hot chocolate (available during the winter holiday season) is a decadent treat topped with sweetened whipped cream and dark chocolate curls. For a grande size, it contains:

• Calories: 520
• Total Fat: 19g
• Saturated Fat: 15g
• Carbohydrates: 75g
• Protein: 15g
• Sugar: 74g
• Sodium: 260mg

The short size is still a high-calorie, sugary treat, providing:

• Calories: 280
• Total Fat: 11g
• Saturated Fat: 7g
• Carbohydrates: 38g
• Protein: 7g
• Sugar: 38g
• Sodium: 130mg

Frappuccino Blended Beverages

Starbucks Frappuccino flavors vary by location and season. In general, Frappuccinos are made with whole milk, flavored syrup, and topped with whipped cream, so they tend to be high in calories, fat, and sugar. In larger sizes, most of Starbucks’ Frappuccinos are over 500 calories.

In general, the best way to lower the calories, carbs, and sugar of blended drinks is to opt for the smallest size.

A more nutritious option for when you're in the mood for a flavored, cold drink is to instead opt for adding shots of flavor to regular iced coffee or espresso instead.

Espresso Frappuccino

Among the Frappuccino options, the espresso Frappuccino is the least calorie-dense, but is still much higher in calories and sugar than other flavored drink options. For a grande size, it contains:

• Calories: 210
• Total Fat: 2.5g
• Saturated Fat: 1.5g
• Carbohydrates: 43g
• Protein: 3g
• Sugar: 42g
• Sodium: 210mg

If you opt for a tall size, you'll reduce the calorie count to 140 and bring total sugar down to 28g.

Mocha Cookie Crumble Frappuccino

Starbucks' mocha cookie crumble Frappuccino is among the least nutritious, with a grande providing:

• Calories: 480
• Total Fat: 24g
• Saturated Fat: 15g
• Carbohydrates: 62g
• Protein: 6g
• Sugar: 55g
• Sodium: 270mg

If you have your heart and taste buds set on this Frappuccino flavor, order the tall for 350 calories, 17g fat, and 40g sugar.

Cold Coffees

Starbucks' menu offers a variety of cold coffee options in different roasts, including seasonal and special select varieties. In addition to classic drip brews, Starbucks features iced shaken espressos, flat whites, lattes, macchiatos, mochas, cold brew, and nitro cold brew.

Starbucks Reserve Cold Brew, Black

The Starbucks Reserve cold brew served black contains 5 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 0g protein, 0g sugars, and 15mg sodium in a 16-ounce serving. Opting for a cold brew without milk or other toppings keeps the sugar and calorie count low.

Iced Peppermint White Chocolate Mocha

The iced peppermint white chocolate mocha is the highest in calorie content among Starbucks' cold coffee drinks. A grande size contains 490 calories, 19g fat, 13g saturated fat, 69g carbohydrates, 10g protein, 68g sugar, and 190mg sodium. For a lower-calorie and lower-sugar alternative, consider the Starbucks Reserve iced dark chocolate mocha, which provides 260 calories, 10g fat, 6g saturated fat, 33g carbohydrates, 10g protein, 28g sugar, and 115mg sodium in a grande serving.

Iced Teas

Starbucks offers a diverse selection of iced teas, including classic black teas, green teas, herbal teas, chai tea, and citrus fruit flavors. Shaken iced teas may contain added syrups that contribute calories and sugar. Chai and tea lattes, made with milk, have higher calorie and fat content, but choosing nonfat or almond milk can help save on calories.

Iced Green Tea

A simple iced green tea is the most nutritious option in this category, with a 16-ounce grande providing 0 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 0g protein, 0g sugar, and 10mg sodium.

Iced Chai Tea Latte

The iced chai tea latte is the most calorie-dense item in this part of the menu, with a grande serving containing 240 calories, 4g fat, 2g saturated fat, 44g carbohydrates, 7g protein, 42g sugars, and 110mg sodium. For a lower-calorie option, consider the London fog tea latte or royal English breakfast tea latte, which have only 140 calories and 25g sugar in a grande serving.

Cold Drinks

Starbucks offers a variety of non-coffee cold drinks, including packaged juices, bottled water, sparkling water, and milk. Behind the bar, you can find lemonade drinks and Refreshers, which contain real fruit juice and green coffee extract.

Galvanina Sparkling Water

The most nutritious and hydrating option is plain water. If you prefer some sparkle or flavor, you can choose Galvanina sparkling water from the grab-and-go refrigerator case. From behind the bar, the mango dragonfruit Starbucks Refreshers beverage is a nutritious option, with a grande serving providing 90 calories, 0g fat, 0g saturated fat, 22g carbohydrates, 0g protein, 19g sugar, and 15mg sodium.

Blended Strawberry Lemonade

From behind the bar, a grande blended strawberry lemonade contains 190 calories, 0g fat, 0g saturated fat, 46g carbohydrates, 0g protein, 45g sugar, and 200mg sodium. For a tart flavor with fewer calories, you can order regular cold lemonade, which provides 120 calories and 27g sugar in the same grande size.

Hot Breakfast

If you're seeking a quick breakfast option alongside your coffee at Starbucks, explore their selection of hot breakfast items, which include:

• Egg sandwiches
• Wraps
• Egg bites

Egg White and Roasted Red Pepper Sous Vide Egg Bites

Starbucks offers Egg White and Roasted Red Pepper Sous Vide Egg Bites, ideal for a high-protein, on-the-go breakfast or snack. A serving of these delicious bites (130g) contains:

• Calories: 170
• Total Fat: 8g
• Saturated Fat: 5g
• Carbohydrates: 11g
• Protein: 12g
• Sugar: 3g
• Sodium: 470mg

Double-Smoked Bacon, Cheddar & Egg Sandwich

If you're in the mood for something heartier, consider the Double-Smoked Bacon, Cheddar & Egg Sandwich. A single serving (148g) contains:

• Calories: 500
• Total Fat: 28g
• Saturated Fat: 13g
• Carbohydrates: 42g
• Protein: 22g
• Sugar: 8g
• Sodium: 920mg

If you're seeking a healthier hot breakfast sandwich option, consider the Turkey Bacon, Cheddar & Egg White Sandwich, which provides:

• Calories: 230
• Total Fat: 5g
• Saturated Fat: 2.5g
• Carbohydrates: 28g
• Protein: 17g
• Sugar: 2g
• Sodium: 550mg

Bakery

Starbucks' bakery selection offers a variety of classic items such as bagels, croissants, loaves, cakes, danishes, doughnuts, and muffins, as well as occasional special treats like cake pops and scones.

Petite Vanilla Bean Scone

The Petite Vanilla Bean Scone (33g) is a delightful option with:

• Calories: 120
• Total Fat: 4.5g
• Saturated Fat: 2g
• Carbohydrates: 18g
• Protein: 2g
• Sugar: 8g
• Sodium: 95mg

Another appealing choice is the Cake Pops, known for their smaller, bite-size portions and lower calorie content, with a single cake pop containing just 140 calories.

Pumpkin Scone

The Pumpkin Scone is a seasonal treat, offering:

• Calories: 500
• Total Fat: 23g
• Saturated Fat: 14g
• Carbohydrates: 70g
• Protein: 4g
• Sugar: 46g
• Sodium: 450mg

For a pumpkin-flavored alternative with fewer calories, fats, and sugars, consider the Pumpkin Cream Cheese Muffin:

• Calories: 350
• Total Fat: 14g
• Saturated Fat: 34g
• Carbohydrates: 70g
• Protein: 4g
• Sugar: 46g
• Sodium: 450mg

Lunch

Starbucks offers a selection of pre-made grab-and-go sandwiches and protein boxes for lunch, most of which range from 450 to 500 calories per item. While these items aren't customizable, you can reduce calorie, fat, sodium, and carbohydrate content by removing certain components like bacon or extra bread slices.

Starbucks' Protein Boxes are also a popular lunch choice, offering different combinations of fresh fruit, cheese, nuts, cured meat, and spreads. They generally contain between 400 and 690 calories, providing a high-protein option.

Prosnax Gala Apples, Cheddar Cheese, and Pretzels Snack Tray

The Prosnax Gala Apples, Cheddar Cheese, and Pretzels Snack Tray provides:

• Calories: 110
• Total Fat: 5g
• Saturated Fat: 3g
• Carbohydrates: 13g
• Protein: 4g
• Sugar: 5g
• Sodium: 180mg

Chicken & Bacon Panini

The Chicken & Bacon Panini is one of the heartier options with:

• Calories: 600
• Total Fat: 25g
• Saturated Fat: 8g
• Carbohydrates: 65g
• Protein: 29g
• Sugar: 12g
• Sodium: 1,460mg

For a lighter choice, consider the Tomato and Mozzarella Panini:

• Calories: 380
• Total Fat: 14g
• Saturated Fat: 5g
• Carbohydrates: 48g
• Protein: 18g
• Sugar: 2g
• Sodium: 770mg

You can also manage your portion size by sharing a sandwich or saving half for later.

Snacks & Sweets

Starbucks stores carry a range of packaged snack foods, including cookies, mints, gum, biscotti, popcorn, chips, and mixed nuts. Some locations also offer packaged snacks and sweets from other brands. Be sure to check product labels for nutritional information, which is also available online and in the Starbucks app.

Moon Cheese — Cheddar

Among Starbucks' selection of pre-packed meats and cheeses, you'll find Cheddar Moon Cheese, offering:

• Calories: 70
• Total Fat: 5g
• Saturated Fat: 3g
• Carbohydrates: 1g
• Protein: 5g
• Sugar: 0g
• Sodium: 0mg

Salted Almond Chocolate Bites

Starbucks' Salted Almond Chocolate Bites are indulgent with:

• Calories: 300
• Total Fat: 22g
• Saturated Fat: 7g
• Carbohydrates: 24g
• Protein: 7g
• Sugar: 19g
• Sodium: 200mg

For a sweet snack alternative, you can opt for Dark Chocolate Graham Cookies:

• Calories: 140
• Total Fat: 8g
• Saturated Fat: 4.5g
• Carbohydrates: 18g
• Protein: 2g
• Sugar: 11g
• Sodium: 30mg

Oatmeal & Yogurt at Starbucks

For breakfast or as a snack, Starbucks offers a selection of oatmeal options and yogurt choices that can help keep you satisfied throughout the day.

Vanilla Yogurt and Classic Oatmeal

Depending on your dietary needs, Starbucks provides:

• Vanilla yogurt: A great low-calorie option.
• Classic oatmeal: A blend of rolled and steel-cut oats with dried fruit, nuts, and brown sugar at 160 calories per serving. While it's higher in carbs and lower in protein compared to the egg bites, it boasts lower sodium and fat content.

Siggi's Yogurt Cup 0% Vanilla

If you're looking for a healthy yogurt option, Starbucks now offers Siggi's yogurt cups. The 0% vanilla yogurt contains:

• 110 calories
• 0g fat
• 0g saturated fat
• 12g carbohydrates
• 15g protein
• 9g sugars
• 55mg sodium

Hearty Blueberry Oatmeal

The hearty blueberry oatmeal combines oats, blueberries, nuts, and agave syrup, totaling:

• 320 calories
• 12g fat
• 1.5g saturated fat
• 46g carbohydrates
• 8g protein
• 15g sugars
• 130mg sodium

If you omit the sugar and dried fruit toppings, the oatmeal becomes lower in sugar. Oatmeal is also a filling source of fiber, which helps you stay satisfied longer.

Diet-Specific Options

Starbucks caters to various dietary preferences, including:

• Gluten-Free
• Low-Carb
• Low-FODMAP
• Low-Fat
• Vegetarian
• Vegan

However, it does not offer many options for diabetes-friendly diets, and Starbucks cannot guarantee menu items' compliance with certain diets.

Gluten-Free Options

For a gluten-free meal at Starbucks, consider items like:

• Brewed coffee or espresso (hot or iced)
• Very Berry Hibiscus Refresher
• Gluten-Free Marshmallow Dream Bar
• Country Archer beef jerky and turkey jerky
• Bottled drinks (including Evolution Cold-Pressed Juices)
• Packaged snacks labeled gluten-free (such as KIND Bars, Justin’s Peanut Butter Cups, and POP! at select locations)

Low-Carb Choices

For those on a low-carb diet, consider options with minimal carbohydrates:

• Coffee, black, hot or iced (0g carbs)
• Unsweetened ice tea (0g carbs)
• Creminelli sopressata salami & Monterey jack snack tray (0g carbs)
• Prosnax carrots, white cheddar cheese, and almonds snack tray (6g carbs)
• Bacon and gruyère sous vide egg bites (9g carbs)
• Garden greens and shaved parmesan side salad (9g carbs)

If you're sticking to a low-carb diet, Starbucks offers snack trays with low carbohydrate content like the Prosnax tray with only 6g of carbohydrates in a full serving.

Low-FODMAP Choices

For those following a low-FODMAP diet to reduce digestive symptoms, consider these Starbucks options:

• Peppermint, green, or citrus tea (weakly steeped)
• Lemonade
• Coffee drinks with non-dairy milk like almond or coconut milk
• Classic oatmeal
• Almond overnight grains

Low-Fat Options

Ordering a low-fat drink at Starbucks is possible if you stick to the basics:

• Mango Dragonfruit Refresher (0 calories from fat)
• Teavana Shaken Iced Teas (0 calories from fat)
• Hearty blueberry oatmeal (25 calories from fat)
• Spinach, feta & cage-free egg white wrap (70 calories from fat)
• Reduced-fat turkey bacon & cage-free egg white breakfast sandwich (50 calories from fat)

Vegan and Vegetarian Options at Starbucks

If you're seeking vegetarian or vegan choices at Starbucks, you're in luck! Starbucks offers a range of options to suit your dietary preferences:

• Vegetarian Option: Consider trying the Impossible breakfast sandwich, featuring a delicious plant-based Impossible meat patty. Please note that it contains eggs, making it vegetarian but not vegan.
• Vegan Option: For a fully vegan meal, opt for the classic oatmeal.

In addition to food choices, Starbucks offers a variety of dairy-free milk alternatives, including almond, soy, and coconut milk. You can customize your coffee or tea drinks with these options to create a vegan-friendly beverage.

For a lighter meal or snack, you can enjoy the following vegan and vegetarian items:

• Matcha lemonade
• Plain, sprouted grain, blueberry, and cinnamon raisin bagels
• Classic oatmeal
• Strawberry & toasted almonds overnight grains