Diet & Nutrition

10 Healthy Starbucks Drinks & Food Items RDs Swear By

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Examine up on the wholesome Starbucks drinks and wholesome Starbucks meals menu orders that earn a stamp of approval from dietitians. We’re already buzzing over how scrumptious and energy-boosting these wholesome Starbucks orders sound. 

From the grocery store to the airport to the drive-through, Starbucks espresso outlets are so frequent, a logo-emblazoned cup in hand has turn out to be about as ubiquitous as a smartphone. Since there are greater than 15,000 Starbucks areas within the U.S. alone, it’s clear their menu is handy. However is it wholesome?

As you most likely guessed, that is a type of “sure, however…” situations. We tapped six dietitians to share their secrets and techniques for ordering wholesome Starbucks drinks and meals so you possibly can steal their methods.

Is Starbucks Wholesome?

“Starbucks gives all kinds of choices, and one can usually construct a balanced snack (which incorporates all three macronutrients: protein, carbs, and fats), which helps to advertise satiety and vitality,” explains Rachel Wonderful, RD, a registered dietitian and proprietor of the diet counseling agency To The Pointe Diet in New York Metropolis. Whereas there are wholesome Starbucks choices, the menu additionally hides some very high-sugar choices just like the Pumpkin Cream Cheese Muffin (350 energy and 34 grams of sugar) and ​​Mocha Cookie Crumble Frappuccino® Blended Beverage (480 energy and 55 grams of sugar).

In comparison with their fast-food competitors, although, ‘Bucks ranks close to the highest, confirms Michelle Hyman, RD, a registered dietitian at Easy Options Weight Loss in New York Metropolis. “Many grab-and-go institutions don’t supply this many nutritious, whole-food based mostly, no- or low-added sugar choices,” she says.

The important thing lies in selecting properly, and these wholesome Starbucks order concepts beneath may also help. 

“Take time to know what’s in your meals and/or drink order. The most typical ingredient in Starbucks’ merchandise that may derail your well being targets is added sugar,” says Mary Stewart, RD, LD, a registered dietitian and the founding father of Domesticate Diet in Dallas. “A easy resolution to that is to go to their web site, choose the product you might be contemplating and click on on ‘full diet and ingredient listing.’”

By reviewing the diet info and ingredient listing, you possibly can preserve tabs on how a lot sugar is added and see the best way to customise your order to cut back or fully remove added sugar. 

“Keep in mind, there may be nothing fallacious with ordering what you might be within the temper for and what you need! However my all-time favourite order from Starbucks is basically boring and requires a little bit DIY work,” says Jenna A. Werner, RD, creator of Completely satisfied Robust Wholesome in Middletown, New Jersey, who usually orders to-go and pairs her snacks and sips with different elements from dwelling. (Hold studying for the specifics.)

healthy starbucks food options

Kale and Mushroom Sous Vide Egg Bites

Filled with 15 grams of protein per two-bite serving, Elizabeth Shaw, MS, RDN, CPT, a San Diego-based registered dietitian and proprietor of deems these “a filling option to begin your day!” 

Since they’re pretty low in fiber and carbs, Werner likes to pair them with a home made slice of toast with nut butter. (“To make them a meal, I simply want a little bit extra,” she explains.)

Stewart likes to consider these as a snack, then provides a banana to her order.

“This combo is my go-to as a result of I get a dose of fiber and antioxidants from the greens and the entire egg—not simply the egg whites—supply vitamins like choline, vitamin A, B Nutritional vitamins, antioxidants and ample protein. Eggs are one of the crucial nutrient-dense meals, however we have now to eat the entire eggs with the yolks to reap all the advantages,” Stewart explains

Spinach Feta and Egg White Wrap

Whereas entire eggs positively deserve their second within the solar, Natalie Rizzo, MS, RD, founding father of Greenletes® in New York Metropolis is typically within the temper for this whole-grain egg white omelet wrap because it’s stoked with veggies and a satisfying 20 grams of protein. 

“I like that it has vegetarian protein to fill me up, in addition to spinach for some veggies and feta cheese for taste. It’s not large, but it surely’s tremendous filling and attractive,” Rizzo says.

Simply be sure you watch your sodium consumption for the remainder of the day—this wrap sandwich clocks in at 840 milligrams (37 p.c of your day by day worth).


By itself or paired with these aforementioned egg bites, Wonderful is a fan of this whole-grain possibility as a wholesome Starbucks breakfast merchandise or snack.

“Oatmeal is a good supply of soluble fiber, which helps sustained vitality ranges all through my morning. I add their nuts and a sliced banana for stability and taste,” Wonderful says.

Strive the Rolled and Metal Reduce Oatmeal to kick off your day with a satisfying eight grams of protein and 7 grams of fiber. (Psst..that’s almost one-third of your fiber quota for the day.)

Egg and Cheddar Protein Field

This handy bento field gives a well-balanced mix of macronutrients that can assist you energy up whether or not you take pleasure in it as breakfast or a between-meal nosh. It’s additionally an amazing choice to seize on the airport if you want one thing to maintain you on a flight.

“The hard-boiled eggs, peanut butter, and cheese present filling protein and fats, and the contemporary fruit gives fiber, all of which collectively ought to assist preserve you full,” Hyman says.

BYOM (Construct Your Personal Meal)

On the lookout for one other wholesome Starbucks meals order? Comply with Hyman’s lead and blend and match three of the grab-and-go choices—a package deal of almonds, a string cheese, and a banana—for “a filling mixture of wholesome fat, protein, and fiber that may be eaten rapidly and whilst you’re on the transfer ,” she says.

5 Dietitian-Accepted Wholesome Starbucks Drinks

healthy starbucks drinks

Espresso With a Splash of Dairy

A self-described “keep-it-simple” type of orderer, Shaw asks for a Grande Iced Espresso with a splash of oat milk. (In case you missed it, java has been proven to decrease danger for heart problems, stroke, despair, and extra.

“This provides me the little jolt of caffeine I crave with the creaminess from the oat milk—with out including a number of sugar to my beverage. Iced espresso tends to have much less caffeine than chilly brew, so for these making an attempt to reduce caffeine, it’s a pleasant center floor,” she says.

Hyman cosigns on the java transfer, too, and suggests the darkish roast particularly as a result of it has a lot taste. She skips added sweeteners and simply provides a small quantity of half-and-half. 

“This does comprise extra fats than skim or almond milk, but it surely’s scrumptious and price it to me,” Hyman says. Plus the three grams of fats per 40-calorie two-tablespoon serving helps fill her up—and aids in absorption of any of the fat-soluble nutritional vitamins from any vegetable-inclusive wholesome Starbucks meals (like these egg bites or any of the salads).


When Hyman and Stewart aren’t within the temper for espresso, they ask for antioxidant-rich inexperienced tea.

“Unsweetened Iced Inexperienced Tea is my favourite wholesome [Starbucks] drink as a result of it has simply the correct amount of caffeine to raise my vitality, however not an excessive amount of to present me the jitters. Inexperienced tea can be filled with antioxidants like catechins which analysis suggests may also help increase metabolism and reduce physique fats,” Stewart says. 

Quite than sipping on sizzling inexperienced tea alone, Hyman makes her personal mash-up by tossing a mint tea bag into the inexperienced tea. “Combining the 2 teas enhances the flavour,” she says.

Latte With Entire Milk

Stunned? Persist with us, Wonderful suggests—there’s no have to worry fats. 

“My go-to Starbucks drink is a latte with entire milk. Entire milk is usually feared by my shoppers, however the added fats helps to maintain me glad longer. It’s additionally an amazing supply of protein, which pairs properly with my oatmeal; a extra carb-heavy breakfast,” she says.

Cappuccino With Almond Milk

Rizzo, a plant-based devotee, raves about this vegan Starbucks drink possibility.

“I often preserve it easy and get a cappuccino with almond milk. I just like the creaminess of the almond milk with the caffeine increase from the espresso,” Rizzo says. 

Simply plan to take it simple on the added syrups or sweeteners to maintain the sugar content material and energy in verify.

BYO Espresso Drink

Werner pops a bottle of coconut water in her automobile cup holder, fitness center bag, or purse, then orders a venti cup stuffed with ice, three blonde espresso pictures, frothed oat milk, and one shot of sugar-free vanilla syrup.

“Then I pour coconut water over the iced espresso. It’s hydrating, caffeinating, and scrumptious,” Werner says.

The Backside Line About Wholesome Starbucks Orders

Relying in your life-style and dietary wants, chances are high excessive that Starbucks has a stable choose that can assist suit your targets and assist fill you up. When doubtful, search for a meals menu merchandise that’s greater in protein and pair it with unsweetened tea or espresso with a splash of milk, Shaw suggests.

Whereas helpful, frequent journeys to Starbucks or any take-out spot can add up rapidly financially, so should you’re seeking to save, you possibly can DIY your regular order. 

“I choose to save lots of my journeys to Starbucks for particular events and make my very own protein-rich breakfast sandwich at dwelling,” Shaw says. “To avoid wasting huge, search out Starbucks iced espresso at your native grocery store; you will get 4 to 5 drinks out of 1 container for the value of two iced coffees bought at an precise Starbucks location.” 

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