What Are The Best Low-Sugar Starbucks Drinks?

What Are The Best Low-Sugar Starbucks Drinks?

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Tamara
January 21, 2022
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If you love Starbucks but you’re trying to reduce your sugar intake, you will want to know what low-sugar options are available for your morning cuppa.

The good news is that you don’t have to give Starbucks a complete miss if you want to stop consuming so much sugar – there are lots of low-sugar beverages on offer to help you stay within the healthy limits of sugar consumption.

How much sugar should you consume daily? The recommended daily intake for added sugar is six teaspoons for women and nine teaspoons for men.

So, the next time you’re heading out to Starbucks, make sure you get your hands on these low-calorie drinks so you start your morning in the right way.

They’ll give you lots of flavor and caffeine for energy without the guilt. 

Best Low Sugar Starbucks Drinks

Caffè Americano

Caffè Americano
  • Total carbohydrates: 2g
  • Sugars: 0g
  • Calories: 15

For some interesting trivia, this type of coffee came about during World War 2, when American soldiers in Italy diluted local espresso with water to make it taste more like the coffee they were used to drinking in America. 

If you love espresso because it wakes you up in the morning like nothing else, you should reach for a Starbucks Caffè Americano.

It’s basically made by mixing hot water with espresso shots. It’s a great way to help you gain better control of your sugar intake because you can go easy on the milk and sugar, or completely give them a skip, without sacrificing your need for caffeine – you’ll get 225mg of it!

Starbucks’ Caffè Americano is lovely and rich, thanks to the Starbucks Espresso Roast coffee used to make it which gives it a caramel flavor.

Iced Green Tea

Iced Green Tea
  • Total carbohydrates: 0g
  • Sugars: 0g
  • Calories: 0 

With zero calories from fat, this iced green tea is worth adding to a low-fat diet.

It’s made with water, green tea blends, lemon verbena, lemongrass, spearmint, and a dash of ice to keep you feeling refreshed on hot summer days.

While it lacks sugar and carbs, this drink does contain a decent amount of caffeine from the green tea – you’ll get 25mg of caffeine from it, so it’ll perk you up in the morning.

In case you’re wondering, all of the iced green tea varieties you can get from Starbucks are made with Jade Citrus Mint green tea concentrate.

This is strong tea that’s been blended with lemonade and juice to give it an extra thirst-quenching effect. 

Iced Black Tea

Iced Black Tea
  • Total carbohydrates: 0mg 
  • Sugars: 0 mg
  • Calories: 0 

If you’re on a diet but you’re sick of drinking hot black tea, try Starbucks’ iced black tea instead. This has zero calories and sugar, and 25mg of caffeine.

It’s made by mixing pre-made black tea concentrate with ice and filtered water. These ingredients are shaken together and then poured into a cup. It’s a simple, fuss-free tea to enjoy. 

Interestingly, since Starbucks owns the Teavana brand, all their teas are made with Teavana tea bags. Their iced tea blend is said to contain a variety of black teas. 

While this drink comes without any added sugar, if you want a bit of sweetness you can add liquid cane sugar or other sweeteners to it.

You can also add lemonade if you want a refreshing lemon flavor without too much sweetness. 

Chai Tea 

Chai Tea 
  • Total carbohydrates: 0g
  • Sugars: 0g
  • Calories: 0 

You might avoid drinking chai tea from restaurants and coffee shops when you’re on a diet because it’s usually packed with lots of sugar, but ordering a Starbucks chai tea is a good idea because it doesn’t contain sugar.

To make this chai tea, black tea is infused with cardamom and cardamom essence, ginger, black pepper, cinnamon, star anise, and cloves. 

Note that this isn’t the same tea as the chai tea latte you can order from Starbucks which is made with sweetened tea and contains over 40g of sugar.

It’s smarter to order the regular chai tea and then add a bit of steamed soy milk so that you only get nine grams of sugar by the end of it, which is much less than what you’ll get from other drinks.

This chai tea also has more of a caffeine kick than some other drinks we’ve featured, providing 40mg of caffeine.

Nitro Cold Brew 

Nitro Cold Brew 
  • Total carbohydrates: 0g 
  • Sugars: 0g 
  • Calories: 5

Expect a whopping blast of caffeine without the calories when you order a Starbucks Nitro Cold Brew – a whole 280mg of caffeine, so this is not a beverage to take lightly, especially on an empty stomach or if you intend on drinking other caffeinated drinks throughout the day.

A nitro cold brew is made with cold coffee that’s infused with nitrogen bubbles, which is what makes the coffee creamy and foamy.

Since it’s served without ice and remains unsweetened, it’s the perfect boost you need without the sugar.

If you’re on a low-sugar diet, you’ll want to keep it that way so give the milk station a miss otherwise adding foam on top of the drink’s nitrogen will backfire, plus it will dilute the nitrogen and ruin your drink.  

Iced Passion Tango Tea 

Iced Passion Tango Tea 
  • Total carbohydrates: 0g 
  • Sugars: 0g
  • Calories: 0

While you might assume that you should steer clear of all flavored teas because they usually contain a ton of sugar and flavoring, this one can fit into your low-sugar, low-cal diet.

It’s made with a blend of hibiscus flower, water, natural flavors, apple, cinnamon, licorice root, lemongrass, fruit juice extract, citric acid, and ice.

It’s not just sugar-free but also caffeine-free so it’s the perfect refreshing and healthy drink when you don’t want to feel jittery. 

If you want a bit of sweetness added to the beverage, you can achieve it by adding any Starbucks syrup to it. Try to stick to sugar-free syrups, such as vanilla, so your sugar intake doesn’t skyrocket.

Starbucks Short Cappuccino With Nonfat Milk 

Starbucks Short Cappuccino With Nonfat Milk 
  • Total carbohydrates: 8g 
  • Sugars: 7g 
  • Calories: 50

This is a much healthier version of a regular cappuccino. “Short” means that it’s 8 fluid ounces in size.

This hot beverage contains protein and carbohydrates, but it’s not high in calories. It provides a mere 50 calories, which is a lot less than what you’ll find in a regular cappuccino.

It’s also the milk-based beverage with the lowest calories available on the Starbucks menu.

This cappuccino is perfect for you if you want a low-calorie, low-sugar coffee that’s creamy and delicious while still offering you a bit of caffeine.

This beverage contains 75mg of caffeine so it’ll fit perfectly into your morning routine. 

Caffè Misto 

Caffè Misto 
  • Total carbohydrates: 5g 
  • Sugars: 5g
  • Calories: 50 

A classic Caffè Misto is a blend of half-steamed milk and half-brewed coffee, and you can choose the coffee brew you want, such as a darker roast for a stronger cup.

While it doesn’t look as artistic as a latte, it has a strong yet smooth flavor. This is the perfect alternative to a latte because it doesn’t have a foamy topping.

It gives you 50 calories for a short size (eight ounces), and by swapping the 2-percent milk with nonfat milk, and skipping the foam, it will be a healthier choice for your morning cup of coffee. It also has just eight grams of sugar. 

For caffeine lovers, the Caffè Misto contains 75mg of caffeine. 

Flat White 

Flat White 
  • Total carbohydrates: 9g
  • Sugar: 8g
  • Calories: 110

A flat white is coffee made with milk and brewed espresso. If you choose a Flat White that’s eight fluid ounces, with one shot of espresso and non-fat milk, it will provide 110 calories.

These tweaks on the coffee can reduce your calories by about 60 calories, so they’re worth making. This coffee will also give you 130mg of caffeine, so it’s perfect for coffee lovers.

This beverage is made with two ristretto shots. These are short shots of espresso that are made with more coffee than water to give you a sharper, more concentrated coffee flavor.

The Starbucks baristas will steam the milk into a micro-foam and freely pour it to let the espresso float to the top. The result is a sweet, yet bold coffee. 

Iced Peach Green Tea

Iced Peach Green Tea
  • Total carbohydrates: 11g
  • Sugars: 9g
  • Calories: 54 

If you want to enjoy a sweet drink that doesn’t contain artificial sweeteners, this new addition on the Starbucks menu is worth checking out.

While it tastes refreshing and gives you a shot of sweetness, it doesn’t have a lot of calories. A tall order, which is 12 fluid ounces, provides 54 calories, which is a lot less than other drinks on the menu.

This delicious drink contains a blend of green teas, lemon verbena, spearmint, lemongrass, peach-flavored juice blend, and some vegetable juice for color. 

It’s pretty healthy, and you’ll get a slight caffeine fix from it as the peach tea contains 20mg of caffeine, which is half of what you’ll get by consuming 100mg of coffee. 

Matcha Tea Latte 

Matcha Tea Latte 
  • Total carbohydrates: 14g
  • Sugars: 14g
  • Calories: 110 

If you feel like something a little different without a huge amount of calories, you should try the matcha tea latte. Again, by making some tweaks to its ingredients, you can reduce its calories.

Choose 2-percent or non-fat milk without any foam. A short, eight fluid ounce cup will give you 110 calories, 14 grams of sugar, and 30mg of caffeine.

This drink is made with a matcha tea blend containing ground green tea and sugar, before being blended with milk.

While there are other matcha drinks on the Starbucks menu that contain syrup, this one doesn’t.

However, it’s already been sweetened from the pre-sweetened matcha tea blend that’s used to make it so it won’t be bitter.

How To Check Your Sugar Intake At Starbucks 

How To Check Your Sugar Intake At Starbucks 

When shopping at Starbucks, there are ways around getting too much sugar in your drinks.

While it’s always a good idea to check out the beverages on offer on the Starbucks website beforehand, where you’ll be able to view their calorie and sugar content, this isn’t always possible.

So, here are some tips to help you bypass the heavily-sweetened beverages. 

  • Choose sugar-free sweeteners. Added sugars can pack your coffee or tea with too much sugar, so try to avoid them. If you want a sweetener, opt for a sugar-free one, such as Sweet ‘N Low, stevia, and Splenda.
  • Avoid syrups. While you might think a dash of syrup added to your drink isn’t a big deal, these syrups are made of pure sugar. If you need a low-cal syrup, opt for sugar-free syrups such as their vanilla syrup.
  • Replace low-fat with non-fat. If you want a delicious, creamy drink, such as a cafe mocha but you don’t want too much fat or sugar, choose non-fat milk instead of low-fat milk, and give the whipped cream a miss. It’s these choices that can go a long way to ensuring you don’t consume too much sugar. 
  • Enjoy a smaller serving. Swap your grande or tall serving for a short or mini version instead. This can shave off a lot of calories from your order. 
  • Skip the toppings. While those chocolate or caramel toppings might sound delicious, they’re packed with sugar and can easily increase your drink’s sugar content.

How do you order sugar-free on the Starbucks app?

When you’ve opened the Starbucks app on your phone, go to “orders” and then choose the drink you want to order.

After choosing your flavor, make sure you tick the “no sugar” option and choose “sugar-free syrups.” This will reduce your sugar and calorie consumption.

What Starbucks syrups are free of sugar?

Starbucks offers two syrups that don’t contain sugar. These are cinnamon dulce and vanilla. 

Conclusion 

If you want to go to Starbucks for a sweet, refreshing, or caffeine-packed beverage, you might wonder if you can get away with less sugar and less calories.

You can! In this article, we’ve provided you with the best low-sugar Starbucks drinks and how they can form part of a low-sugar diet.

We’ve also looked at some easy tips to bear in mind when choosing a drink from Starbucks so you don’t consume too much sugar in one sitting.

Resources:

Tamara

Tamara is an avid foodie and successful restaurateur. She has dedicated a large chunk of her life to researching healthy food recipes and diet plans, and also teaching people how to improve their eating habits. Using Eatomology, Tamara shares the very best diet plans, cookbooks, and more. Also, for those on a quest to improve their kitchen, Tamara shares some awesome and high-quality kitchen equipment recommendations as well as buying guides on her website.