A Dietitian’s Guide: Healthy Choices at Starbucks

Navigating the menu for healthy food & drink options at Starbucks (or any coffee shop) can be overwhelming, but we’ve made it easy for you.

Sorry, no mochas or peppermint cookies here!

Be sure to screenshot or bookmark this page so you’re armed with a list of healthy options at Starbucks the next time you need a caffeine fix.

Ps- You can also listen to this episode on our Nutrition Awareness Podcast.


  • Unsweetened black coffee or tea. Feel free to add a little milk to remove the bitterness
  • America
  • Unsweetened latte or cappuccino with any milk
  • Unsweetened Chai Tea Latte
  • Nitro Cold Brew, plain or with unsweetened milk
  • Nitro Cold Brew… with sweet cream! One grande contains only 4 grams of added sugar, which is peanuts compared to other sugary drinks in SB with 4-10x more sugar
  • Unsweetened Green Tea


  • If you MUST have sweetener, order the short (8 ounces) or opt for half a pump of syrup
  • Avoid sugar-free sweeteners, as they can trigger cravings for more sugar in the future
  • If you are sensitive to caffeine or have trouble sleeping, order decaf after 1 p.m
  • While matcha has health benefits, matcha lattes at Starbucks are sweetened. Opt for green tea, which has the same antioxidant benefits without the sugar

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  • Spinach and Feta Egg White Wrap
  • Egg Sous Vide Bites with a piece of fruit or Classic Oatmeal
  • Low Fat Turkey and Cheese Sandwich- I’m not usually a fan of low fat but it tasted pretty good, and still offered a good nutritional profile compared to other options.


  • Avoid baked goods – even if they appear healthy (i.e., banana nut muffins or blueberry scones), they are still desserts in disguise
  • Blueberry Oatmeal has been added, which is still sugar. You are better off ordering the Classic Oatmeal and adding your own fruit (like a banana from the counter)

Have lunch

  • Any protein bistro box: Roast Chicken and Hummus; Eggs and Cheese (V); PB & Hours (V); Cheese and Fruit (V); and for larger meals, the Southwest Chicken Wrap Box.
  • Turkey Basil Pesto Panini
  • Chicken Quinoa Protein Bowl
  • Tomato & Mozzarella Panini (V)


  • Yogurt Siggi
  • Moon Cheese
  • String Cheese
  • Almonds/nuts
  • Perfect Bars
  • Turkey jerky
  • Hippeas (Chickpea Puffs!)
  • That’s The Bar


  • For optimal nutrition, energy, and blood sugar balance, include at least 10 grams of protein with your snacks (i.e., eat Hippeas with cheese or nuts; fruit with Siggi yogurt)

And there you have it! Some healthy options at Starbucks (or any other coffee shop you frequent!)

Not sure if your Starbucks order is dietitian approved? Ask us! Send us a DM with your questions on Instagram (@nutrition.awareness).

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Kait Richardson is a registered dietitian nutritionist in Orlando, FL. She is a partner in private practice, Nutrition Awareness, where she helps frustrated yo-yo dieters achieve their health goals using 1:1 nutrition coaching. She is the co-host of the Nutrition Awareness Podcast.