Staying healthy while enjoying your favorite Starbucks drinks can be tricky. Many of us love grabbing a coffee or a treat from Starbucks Menu, but did you know that some of these drinks can be packed with sugar and calories? That’s where macro-friendly drinks come in. These are drinks that fit well into a balanced diet by keeping an eye on proteins, fats, and carbs—also known as macros.
For example, the average person in the U.S. eats about 3,000 calories a day, which is more than what’s recommended. A lot of those extra calories can come from sugary coffee drinks. But don’t worry! Starbucks has plenty of options that are lower in calories and sugar, and higher in protein, making them better for your health.
In this article, we’ll look at the best macro-friendly drinks at Starbucks. We’ll give you all the details about their nutrition and how you can order them to fit your diet. So, get ready to learn how you can enjoy your Starbucks favorites without messing up your health goals!
When we talk about “macros,” we’re referring to macronutrients, which are the main nutrients our bodies need to function properly. There are three types of macronutrients: proteins, fats, and carbohydrates. Let’s break down what each one does and why they’re important.
1. Proteins
Proteins are the building blocks of our bodies. They help repair and build tissues, make enzymes and hormones, and support overall growth and development. Good sources of protein include meat, fish, eggs, dairy products, beans, and nuts. For example, a grilled chicken breast or a serving of Greek yogurt can provide a good amount of protein.
2. Fats
Fats often get a bad reputation, but they are essential for our health. They provide energy, help absorb certain vitamins, and protect our organs. There are different types of fats, including saturated, unsaturated, and trans fats. Healthy fats, like those found in avocados, nuts, and olive oil, are important for a balanced diet. For instance, adding a few slices of avocado to your salad can boost your healthy fat intake.
3. Carbohydrates
Carbohydrates are the body’s main source of energy. They are found in foods like bread, rice, pasta, fruits, and vegetables. Carbs are broken down into glucose, which fuels our brain and muscles. There are simple carbs (like sugar) and complex carbs (like whole grains). Choosing complex carbs, such as whole grain bread or brown rice, can provide longer-lasting energy.
10 Best Starbucks Macro-Friendly Hot Drinks
1. Skinny Vanilla Latte
Description: A lighter version of the classic vanilla latte, made with nonfat milk and sugar-free vanilla syrup.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
100
10g
15g
0g
Gande
130
13g
19g
0g
Venti
160
16g
24g
0g
2. Flat White with Almond Milk
Description: A smooth, velvety coffee made with ristretto shots and steamed almond milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
80
2g
6g
5g
Gande
100
3g
8g
7g
Venti
130
4g
10g
9g
3. Cappuccino with Nonfat Milk
Description: A classic cappuccino made with nonfat milk for a lighter option.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
80
6g
9g
0g
Gande
100
8g
12g
0g
Venti
130
10g
15g
0g
4. Americano Misto with Nonfat Milk
Description: A blend of espresso shots and hot water, topped with steamed nonfat milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
50
5g
7g
0g
Gande
70
7g
10g
0g
Venti
90
9g
13g
0g
5. Chai Tea Latte with Almond Milk
Description: A spicy and sweet chai tea latte made with almond milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
120
1g
22g
3g
Gande
150
2g
28g
4g
Venti
180
3g
34g
5g
6. Matcha Green Tea Latte with Nonfat Milk
Description: A creamy and earthy matcha green tea latte made with nonfat milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
140
9g
21g
0g
Gande
190
13g
28g
0g
Venti
240
17g
36g
0g
7. Blonde Roast Coffee with a Splash of Almond Milk
Description: A light and smooth blonde roast coffee with a splash of almond milk.
1. Iced Americano with Sugar-Free Syrup and Almond Milk
Description: A refreshing iced Americano with a splash of almond milk and sugar-free syrup.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
15
1g
2g
1g
Gande
20
1g
3g
1g
Venti
25
1g
4g
1g
2. Iced Blonde Vanilla Latte with Nonfat Milk
Description: A lighter iced latte made with blonde espresso, nonfat milk, and sugar-free vanilla syrup.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
90
7g
14g
0g
Gande
120
9g
18g
0g
Venti
150
11g
23g
0g
3. Iced Green Tea Latte with Almond Milk
Description: A refreshing iced green tea latte made with almond milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
100
1g
18g
3g
Gande
130
2g
24g
4g
Venti
160
3g
30g
5g
4. Iced Chai Tea Latte with Almond Milk
Description: A spicy and sweet iced chai tea latte made with almond milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
120
1g
22g
3g
Gande
150
2g
28g
4g
Venti
180
3g
34g
5g
5. Iced Coffee with Sugar-Free Syrup and a Splash of Almond Milk
Description: Classic iced coffee with sugar-free syrup and a splash of almond milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
15
1g
2g
1g
Gande
20
1g
3g
1g
Venti
25
1g
4g
1g
6. Iced Blonde Roast Coffee with a Splash of Almond Milk
Description: A light and smooth iced blonde roast coffee with a splash of almond milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
10
0g
1g
0g
Gande
15
0g
2g
0g
Venti
20
0g
3g
0g
7. Iced Shaken Espresso with Nonfat Milk
Description: A bold and refreshing iced shaken espresso with nonfat milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
60
5g
9g
0g
Gande
80
7g
12g
0g
Venti
100
9g
15g
0g
8. Iced Matcha Lemonade
Description: A refreshing blend of matcha green tea and lemonade.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
70
0g
18g
0g
Gande
90
0g
23g
0g
Venti
110
0g
28g
0g
9. Iced Peach Green Tea
Description: A light and refreshing iced green tea with a hint of peach flavor.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
45
0g
11g
0g
Gande
60
0g
15g
0g
Venti
80
0g
20g
0g
10. Iced Pineapple Matcha Drink
Description: A tropical blend of matcha, pineapple, and coconut milk.
Macros:
Size
Calories
Protein
Carbs
Fats
Tall
110
1g
22g
3g
Gande
140
2g
29g
4g
Venti
170
3g
36g
5g
Why Choose Macro-Friendly Drinks?
Choosing macro-friendly drinks can have a significant impact on your overall health and well-being. Here are some key reasons why opting for these drinks is beneficial:
Benefits of Choosing Macro-Friendly Drinks
Better Energy Levels: Macro-friendly drinks often contain balanced amounts of proteins, fats, and carbohydrates, which provide sustained energy throughout the day. Unlike sugary drinks that cause energy spikes and crashes, these drinks help maintain steady energy levels.
Weight Management: By keeping an eye on your macros, you can better manage your calorie intake, which is crucial for weight management. Macro-friendly drinks are typically lower in calories and sugar, making it easier to stay within your daily calorie goals.
Nutrient Intake: These drinks often include healthier ingredients like almond milk, nonfat milk, and sugar-free syrups, which contribute to a more balanced diet. They provide essential nutrients without the excess calories and sugar found in many traditional coffee drinks.
Common Pitfalls of High-Calorie, High-Sugar Coffee Drinks
Excess Calories: Many popular coffee drinks are loaded with sugar and cream, leading to high calorie counts. For example, a grande Caramel Frappuccino can have over 400 calories, which is a significant portion of the recommended daily intake.
Sugar Overload: High-sugar drinks can lead to various health issues, including weight gain, increased risk of diabetes, and dental problems. Consuming too much sugar can also cause energy crashes, making you feel tired and sluggish.
Hidden Ingredients: Some coffee drinks contain hidden ingredients like syrups and whipped cream that add extra calories and sugar without providing any nutritional benefits. These hidden ingredients can make it challenging to track your macros accurately.
How Macro-Friendly Options Can Fit into a Balanced Diet
Customization: One of the best things about Starbucks is the ability to customize your drinks. You can choose options like nonfat milk, almond milk, or sugar-free syrups to make your drink more macro-friendly. This allows you to enjoy your favorite flavors without the extra calories and sugar.
Portion Control: Opting for smaller sizes, such as a tall instead of a grande, can help control calorie intake. This simple change can make a big difference in managing your macros.
Balanced Choices: Incorporating macro-friendly drinks into your diet can help you maintain a balanced intake of proteins, fats, and carbohydrates. This balance is essential for overall health, supporting everything from muscle growth to energy levels.
Tips for Ordering Macro-Friendly Drinks at Starbucks
Navigating the Starbucks menu to find macro-friendly options can be easy with a few simple tips. Here’s how you can customize your drinks to fit your dietary goals:
Swap Whole Milk for Skim Milk, Almond Milk, or Oat Milk
Why: Whole milk is higher in calories and fat compared to skim milk, almond milk, or oat milk.
How: When ordering, simply ask for your drink to be made with skim milk, almond milk, or oat milk. For example, “Can I have a Grande Latte with almond milk?”
Opt for oat milk in your drinks for a creamy texture and balanced macros. Learn more about the oat milk Starbucks uses in our article What Oatmilk Does Starbucks Use?
Ask for Fewer Pumps of Flavored Syrups
Why: Flavored syrups add extra sugar and calories to your drink.
How: Request fewer pumps of syrup to reduce the sugar content. For instance, instead of the standard four pumps, ask for one or two. “Can I get a Tall Caramel Macchiato with just one pump of caramel syrup?”
Choose Sugar-Free Syrups
Why: Sugar-free syrups provide the same flavor without the added sugar and calories.
How: Opt for sugar-free versions of your favorite syrups. “I’d like a Grande Vanilla Latte with sugar-free vanilla syrup, please.”
Request Your Drink to Be “Skinny” or Unsweetened
Why: “Skinny” drinks are made with nonfat milk and sugar-free syrup, reducing calories and sugar.
How: Simply ask for your drink to be made “skinny.” For example, “Can I have a Skinny Vanilla Latte?” For teas, you can request them to be unsweetened. “I’d like an unsweetened Iced Green Tea, please.”
Opt for Smaller Sizes to Control Portion and Calorie Intake
Why: Smaller sizes naturally contain fewer calories and sugar.
How: Choose a Tall instead of a Grande or Venti. “I’ll have a Tall Mocha instead of a Grande.”
Conclusion
Choosing macro-friendly drinks from the Starbucks menu offers numerous benefits, from better energy levels and weight management to a more balanced intake of essential nutrients. By opting for drinks that are lower in calories and sugar, and higher in protein, you can enjoy your favorite beverages without compromising your health goals.
We’ve explored a variety of macro-friendly hot, cold, and iced drinks, each with detailed nutritional information to help you make informed choices. Remember, you can always customize your order by swapping milk options, reducing syrup pumps, and choosing sugar-free alternatives to make your drink even more macro-friendly.
We encourage you to try these options and experiment with different customizations to find what works best for you. Whether you’re a fan of a Skinny Vanilla Latte or an Iced Americano with almond milk, there’s a macro-friendly drink for everyone.
