Starbucks remains the most visited coffee chain in the U.S., serving millions of customers each day.
While the menu offers enjoyable options, many drinks and snacks are extremely high in added sugar and lacking in nutrients like fiber, protein, and healthy fats.
With a few smart choices, you can still walk out with a nourishing drink or meal that supports energy, satiety, and overall health.

Healthiest Starbucks Drinks

Not all Starbucks beverages are created equal. A number of blended and flavored drinks contain hundreds of calories and large amounts of sugar—for example, a grande Caramel Ribbon Crunch Frappuccino delivers around 470 calories and roughly 60 grams of sugar.
Choosing lower-sugar options can support blood sugar, weight management, and long-term metabolic health.

Black coffee

A classic cup of brewed coffee is one of the most nutritious selections on the menu.
A grande Pike Place contains just five calories with no added sugar. Research links regular coffee consumption with a lower risk of liver disease, type 2 diabetes, heart disease, and some cancers.
It’s a simple, budget-friendly choice that boosts alertness without spiking blood sugar.

Green tea

Plain hot or iced green tea is naturally calorie-free and delivers powerful plant compounds, including EGCG, a well-studied antioxidant that protects cells from oxidative stress.
Drinking green tea routinely has been associated with lower risks of chronic conditions such as diabetes and mood disorders.
Enjoy it unsweetened or with lemon for brightness.

Caffè Misto

This drink blends brewed coffee with steamed milk in a 1:1 ratio, offering a creamy texture with fewer calories than lattes.
Ordering it with 2% milk or a dairy alternative keeps it around 110 calories and free of added sugar.
If you want flavor, opt for cinnamon or limit yourself to one pump of syrup—significantly less sugar than most flavored drinks.

Chamomile mint blossom tea

Those sensitive to caffeine—or simply looking to unwind—can turn to soothing herbal blends.
Chamomile offers calming effects, and mint contains natural compounds linked with anti-inflammatory activity.
This drink comes in at only about five calories and works hot or iced for a relaxing pick-me-up.

Healthiest Food Items at Starbucks

Starbucks serves wraps, oatmeal, breakfast bites, sandwiches, and snack boxes—some nutrient-dense, others mostly refined carbs.
Choosing foods rich in fiber and protein helps maintain fullness and balance blood sugar throughout the day.

Kale & mushroom egg bites

These savory bites provide around 15 grams of protein with a moderate 11 grams of carbohydrates per serving.
Protein helps trigger fullness hormones, which naturally reduces total calorie intake and supports weight control.
Pair them with fruit or a Protein Box for a more substantial meal.

Cheese & fruit protein box

This convenient box features cheeses, fresh fruit, crackers, and olive oil, delivering roughly 470 calories and 20 grams of protein.
It’s a satisfying snack or light lunch suitable for vegetarian eaters.
Match it with unsweetened iced tea or black coffee for a balanced option.

Customizable oatmeal

Starbucks’ plain oatmeal starts at just 160 calories and contains no added sugar.
The healthiest approach is to skip sugary add-ins like agave or brown sugar and instead choose nuts and fruit for natural sweetness, fiber, and micronutrients.
It pairs well with hot coffee or tea for a complete breakfast.

Spinach, feta & egg white wrap

With roughly 20 grams of protein and about 290 calories, this wrap is filling yet light.
The combination of lean protein, vegetables, and whole grains provides steady energy.
Adding avocado spread boosts fiber and healthy fats for improved satiety.

The Bottom Line

With a little strategy, Starbucks can fit into a nourishing lifestyle.
Lean into unsweetened drinks and protein- or fiber-rich foods—like a Caffè Misto paired with an egg white wrap or fruit and cheese box—to stay full and energized without overdoing added sugars.