Starbucks. You may not be a fan or you may dream about it before falling asleep at night. Either way, you’ve heard of it. I personally love it. Not because I think its prices are reasonable (they aren’t!) or its coffee is the best I’ve ever had (it isn’t!). I love it for one of the biggest reasons the company has become a global success: every Starbucks is the same. No matter where you are in the world, when you walk into a Starbucks, you know what to expect. The seating section always has that understated lounge-feel to it. It’s comfortable if you’re by yourself reading a book or checking your phone. It’s also just as comfortable with a group of friends chatting about your day. And though there is some menu variance store-to-store and country-to-country, the A-listers are always available.
It is a place you feel comfortable, because no matter where you are world-wide, the language at Starbucks is always the same. When you walk up to that barista and order your Triple Venti Half-Sweet Non-fat Caramel Machiatto or Grande Quad Non-fat One-pump No Whip Mocha, she understands you. You know exactly what to expect and therefore feel like you belong. You are in control.
But you could go one step further and be in complete control of the nutrition in that white and green cup. Many people have told me they prefer not to know the nutritional information at their favorite haunts. However, I think this is the wrong way to look at things. Knowing the nutritional information about menu items should not make you enjoy an item less. You can still have a 1,000 calorie splurge if that’s really what you want. But knowing your afternoon Starbucks treat packs that much of a wallop will allow you to make other nutritional alterations to your day. And on the flip side, maybe you will go ahead and tweak your order with your new-found knowledge and enjoy it more because you know exactly what you are putting into your body. Bottom-line: The more knowledge you have, the better equipped you will be to make decisions that keep you in control of your goals.
To help you out next time you find yourself at a Starbucks, here is my Starbucks Drink Cheat Sheet featuring some of their more popular items:
I recommend keeping my Daily Nutritional Guide open in another window so you can refer to it when viewing the rest of this article.
Drink Size Information:
Tall – 12oz (35.5cl)
Grande – 16 oz (47cl)
Venti – 24 oz (71cl)
Trenta – 31oz (92cl)
Valencia Orange Refresher
| Calories 90 | Calories from Fat 0 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 20mg | 1% |
| Total Carbohydrate 23g | 8% |
| Dietary Fiber 0g | 0% |
| Sugars 20g | |
| Protein 0g | |
|
|
| Caffeine 45–55mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Valencia Orange Refresher:
Three varietals of orange combined with floral and fruity notes from orange peel, cardamom, jasmine and apricot lightly caffeinated with Green Coffee Extract, served over ice.
- Low calorie
- Fat free
- Low Sodium
- 14% of your daily caffeine intake
- 80% of a woman’s / 53% of a man’s daily sugar intake
- Good source of Vitamin C
Shaken Iced Black Tea
| Calories 80 | Calories from Fat 0 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 10mg | 0% |
| Total Carbohydrate 20g | 7% |
| Dietary Fiber 0g | 0% |
| Sugars 20g | |
| Protein 0g | |
|
|
| Caffeine 40–45mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Shaken Iced Black Tea:
Black tea slightly sweetened and hand-shaken with ice.
- Low calorie
- Fat free
- Low sodium
- 11% of your daily caffeine intake
- 80% of a woman’s / 53% of a man’s daily sugar intake
Shaken Iced Green Tea
| Calories 80 | Calories from Fat 0 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 10mg | 0% |
| Total Carbohydrate 20g | 7% |
| Dietary Fiber 0g | 0% |
| Sugars 20g | |
| Protein 0g | |
|
|
| Caffeine 40–45mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Shaken Iced Green Tea:
Green tea with mint, lemongrass and lemon verbena, slightly sweetened and hand-shaken with ice.
- Low calorie
- Fat free
- Low sodium
- 11% of your daily caffeine intake
- 80% of a woman’s / 53% of a man’s daily sugar intake
Iced Coffee
| Calories 80 | Calories from Fat 0 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 10mg | 0% |
| Total Carbohydrate 20g | 7% |
| Dietary Fiber 0g | 0% |
| Sugars 20g | |
| Protein 0g | |
|
|
| Caffeine 165mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Iced Coffee:
Freshly brewed Starbucks Iced Coffee Blend served chilled and lightly sweetened over ice.
- Low calorie
- Fat free
- Low sodium
- 41% of your daily caffeine intake
- 80% of a woman’s / 53% of a man’s daily sugar intake
Hot Chocolate
| Calories 270 | Calories from Fat 25 |
| % Daily Value* | |
|---|---|
| Total Fat 2.5g | 4% |
| Saturated Fat 1.5g | 8% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 140mg | 6% |
| Total Carbohydrate 47g | 16% |
| Dietary Fiber 4g | 16% |
| Sugars 41g | |
| Protein 14g | |
|
|
| Caffeine 25mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Non-fat No-whip Hot Chocolate:
Steamed milk with vanilla- and mocha-flavored syrups.
- Calorie dense
- Low fat
- Low Sodium
- 6% of your daily caffeine intake
- 164% of a woman’s / 107% of a man’s daily sugar intake
- Good source of calcium
- If you add whipped cream:
- +80 calories
- +7.5g of fat
- +2g of sugar
- +1g of protein
- +5% Vitamin A
- If you use whole milk instead of non-fat milk:
- +90 calories
- +10.5g of fat
- -1g of protein
- -5% of calcium
- If you make it a Grande Non-fat No-whip Salted Caramel Hot Chocolate:
- +70 calories
- +0.5g of fat
- +18g of sugar
- -1g of protein
- -5% of calcium
Caffè Americano
| Calories 15 | Calories from Fat 0 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Total Carbohydrate 3g | 1% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Protein 1g | |
|
|
| Caffeine 225mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Caffè Americano:
Rich, full-bodied espresso with hot water in true European style.
- Low calorie
- Fat free
- Sodium free
- 56% of your daily caffeine intake
- Sugar free
Caffè Latte
| Calories 130 | Calories from Fat 5 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 0mg | 0% |
| Total Carbohydrate 19g | 6% |
| Dietary Fiber 0g | 0% |
| Sugars 18g | |
| Protein 13g | |
|
|
| Caffeine 150mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Non-fat Caffè Latte:
Rich, full-bodied espresso in steamed milk, lightly topped with foam.
- Low calorie
- Fat free
- Sodium free
- 37.5% of your daily caffeine intake
- 72% of a woman’s / 53% of a man’s daily sugar intake
- Good source of calcium
Vanilla Latte
| Calories 200 | Calories from Fat 0 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 140mg | 6% |
| Total Carbohydrate 37g | 12% |
| Dietary Fiber 0g | 0% |
| Sugars 35g | |
| Protein 12g | |
|
|
| Caffeine 150mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Non-fat Vanilla Latte:
Rich, full-bodied espresso blended with creamy steamed milk and vanilla syrup.
- Calorie dense
- Fat free
- A little sodium
- 37.5% of your daily caffeine intake
- 140% of a woman’s / 93% of a man’s daily sugar intake
- Good source of calcium
Peppermint Mocha
| Calories 320 | Calories from Fat 25 |
| % Daily Value* | |
|---|---|
| Total Fat 2.5g | 4% |
| Saturated Fat 1.5g | 8% |
| Trans Fat 0g | |
| Cholesterol 5mg | 2% |
| Sodium 120mg | 5% |
| Total Carbohydrate 60g | 20% |
| Dietary Fiber 4g | 16% |
| Sugars 52g | |
| Protein 12g | |
|
|
| Caffeine 175mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Non-fat No-whip Peppermint Mocha:
Espresso, steamed milk, mocha sauce and peppermint flavored syrup.
- Calorie dense
- Low fat
- A little sodium
- 43.8% of your daily caffeine intake
- 208% of a woman’s / 139% of a man’s daily sugar intake
- Some calcium and iron
- If you add whipped cream:
- +80 calories
- +7.5g of fat
- +3g of sugar
- +1g of protein
- +5% Vitamin A
- If you use whole milk instead of non-fat milk:
- +70 calories
- +8.5g of fat
- -2% Vitamin A
- -5% of calcium
Blended Caramel Frappuccino
| Calories 250 | Calories from Fat 0 |
| % Daily Value* | |
|---|---|
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Total Carbohydrate 60g | 20% |
| Dietary Fiber 0g | 0% |
| Sugars 59g | |
| Protein 4g | |
|
|
| Caffeine 100mg** | |
| *Percent Daily Values are based on a 2,000 calorie diet. | |
| **Each caffeine value is an approximate value. | |
Quick overview Grande Non-fat No-whip Blended Caramel Frappuccino:
Frappuccino® roast coffee blended with caramel syrup, milk, and ice.
- Calorie dense
- Fat free
- Sodium free
- 25% of your daily caffeine intake
- 236% of a woman’s / 157% of a man’s daily sugar intake
- If you add whipped cream:
- +140 calories
- +12g of fat
- +5g of sugar
- +9% Vitamin A
- If you use whole milk instead of non-fat milk:
- +30 calories
- +3.5g of fat
- -1g of protein
- -5% of calcium
Here are some common tips for decreasing calories in your next order:
- Order a Tall instead of a larger size
- Ask for non-fat or 2% milk instead of whole milk which is what they use if you don’t specify (though there is nothing wrong with whole milk in moderation)
- Ask them to use sugar-free syrups when possible
- Say no to whipped cream
- Add extra ice to any cold drink (realize you will have a little less flavor and you will be paying the same price for less product)
And here are Starbucks’ low-calorie suggestions:
| Cold Drinks (Tall) | Calories | Fat (g) |
|---|---|---|
| Caramel Frappuccino® Light Blended Beverage | 100 | 0 |
| Coffee Frappuccino® Blended Beverage | 180 | 2.5 |
| Teavana® Shaken Iced Passion Tango™ Tea | 0 | 0 |
| Shaken Tazo® Iced Black Tea Lemonade | 100 | 0 |
| Nonfat Iced Vanilla Latte | 120 | 0 |
| Nonfat Iced Caramel Macchiato | 140 | 1 |
| Iced Coffee (with classic syrup) | 60 | 0 |
| Iced Skinny Latte | 70 | 0 |
| Hot Drinks (Tall) | Calories | Fat (g) |
|---|---|---|
| Brewed Coffee | 5 | 0 |
| Brewed Tea | 0 | 0 |
| Nonfat Green Tea Latte | 210 | 0 |
| Nonfat Cappuccino | 60 | 0 |
| Nonfat Caffè Latte | 100 | 0 |
| Nonfat Caramel Macchiato | 140 | 1 |
| Soy Chai Tea Latte | 180 | 2 |
| Nonfat Caffè Mocha – hold the whip | 170 | 2 |
| Skinny Vanilla Latte | 100 | 0 |
| Steamed Apple Juice | 170 | 0 |
| Caffè Americano | 10 | 0 |
All suggestions based on a Tall serving (12 fl oz / 355 ml).
U.S. and Canadian soymilk vary slightly.
It’s so easy to drink over 400 calories in under an hour without even realizing it. Now, you can plan and order a drink with fewer calories or decrease your calorie intake somewhere else in your day to balance out your Starbucks treat. Just because you are aware of nutritional information, doesn’t mean you can’t splurge. Having knowledge gives you more freedom to choose and be in control of your own fate.
Did I leave out your go-to drink? Click here to view more nutritional information for your favorite drinks at Starbucks.
*Stay tuned for Part 2 which will review Starbucks food!
