12 Secret Starbucks Menu Orders Dietitians Swear by for Weight Loss
From lattes to wraps, matcha to coffee—these are the chain's healthiest picks
Good news for coffee lovers: You don’t have to give up your Starbucks runs to stay healthy! We asked top dietitians to reveal their go-to coffee, drink and meal orders that actually support weight loss and keep energy steady all day long. These insider picks prove you can satisfy your cravings and feel amazing about your choices—no guilt required.
Are there really healthy options at Starbucks?
Here’s what’s exciting: Starbucks actually has way more healthy options than most people realize! Our nutrition experts know exactly which menu items will keep you satisfied without the sugar crash—and they’re sharing all their secrets with us. And here’s the TL;DR:
Best healthy Starbucks drinks
- Tall Unsweetened Matcha Latte with soy milk
- Grande Café Latte with 1 pump sugar-free vanilla
- Iced Passion Tango Tea
Best healthy Starbucks meals
- Spinach, Feta & Egg White Wrap
- Egg White & Roasted Red Pepper Bites
- Protein Box.
“It’s tough to find quick, convenient, on-the-go meals and snacks that are nutrient-dense without excess sugar, sodium and saturated fat,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. “But Starbucks offers several yummy menu items that are satisfying and nutrient-rich.”
Woman's World Answers
Jamie Lee McIntyre MS RDN, Nutrition Consultant at JamieLeeRDN.com agrees that places like Starbucks can be a good option and recommends choosing “options with protein, fiber and healthy fats so you get steady energy rather than a sugar spike then crash.”
The healthiest Starbucks drinks & meals dietitians actually order
Here’s what our experts order when they’re dining at Starbucks and being mindful of their health:
Healthy Starbucks drinks
- “A Tall Unsweetened Matcha Latte made with soymilk delivers an antioxidant punch with extra plant protein and isoflavones that may provide benefits for heart and skin health,” Harris-Pincus says.
- A Grande Café Latte with whole milk and 1 pump of sugar-free vanilla is McIntyre’s satiating pick. “Milk adds 7 to 8 grams of protein to keep you satisfied,” she explains.
Healthy Starbucks meals
- “My go-to is the Spinach, Feta & Egg White Wrap with 20 grams of protein and 3 grams of fiber for 290 calories,” says Harris-Pincus. “It’s also filled with veggies and whole grains for a tasty vegetarian option.”
- A Protein Box is a “balanced, on-the-go meal” that McIntyre recommends.
The best protein-packed picks on the Starbucks menu
If you’re prioritizing protein in your meals—which can be especially helpful when it comes to weight loss—our dietitians say Starbucks has some good options.
- Egg White & Roasted Red Pepper egg bites. Harris-Pincus says it’s “delicious, quick and easy.” She recommends pairing it with a Grande Unsweetened Latte with skim or soy milk for an extra 13 grams of protein.
- Turkey Bacon, Cheddar & Egg White Sandwich. “Another breakfast staple—leaner protein (egg whites and turkey bacon) keeps calories moderate,” says McIntyre, and it packs 17 grams of protein.
For those who prefer to drink their protein, McIntyre says there’s a new menu option on the way: Protein Lattes and Protein Cold Foam Beverages. “I have yet to try these, but with 27 to 36 grams [of protein] per Grande when made with protein-fortified ‘protein milk’ (2% milk blended with unflavored protein powder), these can be great if you want your coffee to pull double duty,” she says.
Underrated low-calorie Starbucks drinks you should try
“Coffee and tea, in their purest forms, are filled with health-promoting compounds,” says Harris-Pincus. “It’s the add-ins that bring excess sugar, fat and calories. Iced Green Tea and Iced Passion Tango Tea on their own contain 0 to 5 calories and a burst of antioxidants.”
And if plain tea or coffee doesn’t cut it for you, Harris-Pincus suggests small tweaks. “If you have a sweet tooth, adding a stevia packet or a pump of sugar-free vanilla syrup will bring a little bit of sweetness with only a few calories,” says Harris-Pincus. “A simple coffee drink with a splash of your milk of choice and a little bit of sweetener or one pump of your favorite syrup can bring some flavor without compromising health benefits.”
Easy customization tips to make any Starbucks drink healthier
We get it, if you’ve been going to Starbucks for years, you probably have a go-to drink you love, just want a few simple tips for healthier tweaks. The good news? “It’s easy to customize your Starbucks order depending on your health goals,” says Harris-Pincus. Try these simple tricks:
- “Ask for fewer pumps of syrup, low-fat milk and skip the whipped cream—it’s a small tweak that makes a big difference,” says McIntyre.
- “To limit added sugars, start with black coffee or unsweetened teas/matcha and build from there,” Harris-Pincus says.
- “For a sugar-free drink that tastes sweet, add sugar-free vanilla syrup or stevia packets,” Harris-Pincus says.
- “To save on total calories, almond milk provides the fewest of all the options, though it contains no protein,” she adds.
At the end of the day, prioritizing your health doesn’t have to mean giving up your on-the-go favorites. A few simple changes to your order can make a world of difference to your health.
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