When it comes to eating healthy, Starbucks may not immediately come into the minds of many people. This is because Starbucks has many products that are laden with excess sugar, fat and caffeine. This doesn’t mean that Starbucks should be avoided at all cost. In fact, a look at some of Starbucks nutrition facts might help you decide what you want if you’re following a diet plan that cuts out excess fat, sugar or calories.
Unfortunately Starbucks nutrition facts are not available for any of its bottled drinks. Starbucks claims that since their bottled drinks are handcrafted, the nutrition information can vary from store to store. The company claims that it’s best to go to your local Starbucks to find out the nutrition information of a bottled beverage.
Brewed Coffee, Espresso Beverages and Frappuccino Blended Beverages
Brewed coffee has some of the lowest calorie counts on the Starbucks menu. Most of them have less than 5 calories before adding milk. If you like chocolate and are going low on calories, fat and carbohydrates, then pick the hot chocolate over the white hot chocolate.
Again, when it comes to Frappuccino Blended Beverages, Starbucks claims that the nutritional content varies across stores. Therefore, many of these beverages do not list their nutritional information. Out of the Frappuccino® Blended Beverages that do have nutritional information listed, here’s what we’ve uncovered.
These are your overall best choices for Frappuccino Blended Beverages. Pumpkin Spice Frappuccino Light Blended Beverage and Peppermint Mocha Frappuccino Light blended beverage have the least amount of calories (150). They are also a good pick since they are low in fat (1g or less) and moderate in carbohydrates (about 30g each)
These are the best Espresso Beverages. The Cappuccino, Iced Caffè Latte and Iced Skinny Flavored Latte all have 130 calories or less. They also all have 6g or less of fat and 18g or less of carbohydrates.
Here are some of the worst foods in all three sections combined. The Double Chocolaty Chip Frappuccino® Blended Beverage has nearly 100g of carbohydrates. It also has 500 calories, which is far too much for a drink. The White Chocolate Crème Frappuccino Blended Beverage has a similar nutritional content. Eggnog Latte and almost any product with white chocolate is a bad pick for anyone watching their diet. This is because they are all high in calories and carbohydrates.
Salads, Yogurt Parfaits
As far as salads are concerned, the Deluxe Fruit Blend has the least amount of calories in this section (90). It has no fat, 23g carbohydrates, 2g of fiber and less than 1g of protein. On the other hand, the picnic pasta salad has more than 3 times more calories, double the carbohydrates and far more protein.
The Yogurt Parfaits do not vary too greatly in nutritional content. They all have around 300 calories. They slightly differ in fat and carbohydrate content. The Dark Cherry Yogurt Parfait and Strawberry & Blueberry Yogurt Parfait respectively have 4 and 3.5g of fat while the Greek Yogurt Honey Parfait has 12g of fat. In addition, those first two parfaits respectively have 61 and 60g of carbohydrates while the Greek Yogurt Honey Parfait has 44g of carbohydrates.
Bakery, Fruit and Snack Plates, Sandwiches, Panini & Wraps and Hot Breakfast Menu Items
If you’re reducing your calories then you might want to go for the Birthday Cake Mini Doughnut. Donuts do get a bad rap when it comes to eating healthy, but think again. This item has the lowest amount of calories (130) and its fat content is on the low side (6g). While it has no fiber and less than 1 gram of protein, you can expect that much of its 17g of carbohydrates come in the form of sugar. The same is true about the Double Fudge Mini Doughnut and Treat-sized Double Chocolate Bar. They have the same amount of calories as the Birthday Cake Mini Doughnut and are similar in nutritional composition.
If you’re watching your fat intake stay away from these foods.
- Mallorca Sweet Bread
- Raspberry Scone
- Red Velvet Cupcake
- Zucchini Walnut Muffin
- Fruit, Nut & Cheese Artisan Snack Plate
All the above foods have 25g of fat or more. The Zucchini Walnut Muffin and Fruit, Nut & Cheese Artisan Snack Plate were the worst with 28 and 29g of fat, respectively.
If you’re cutting down on carbs steer clear of these foods.
- 8-Grain Roll
- Apple Bran Muffin
- Banana Nut Loaf
- Cinnamon Chip Scone
- Cranberry Orange Scone
- Double Iced Cinnamon Roll
- Hawaiian Bagel
- Iced Lemon Pound Cake
- Lowfat Red Raspberry Muffin
- Multigrain Bagel
- Plain Bagel
- Pumpkin Bread
- Reduced-Fat Banana Chocolate Chip Coffee Cake
- Reduced-Fat Cinnamon Swirl Coffee Cake
- Starbucks Classic Coffee Cake
There were a lot of foods that were high in carbohydrates in the bakery section that could not be included for the sake of keeping the list at a reasonable length. Nonetheless, all the foods listed above contain more than 60g of carbohydrates. For a lot of these foods, the carbohydrates come largely in the form of sugars.
If you want more fiber in your diet the Apple Bran Muffin is a good pick with 7g of fiber.
If you want foods packed with protein don’t be fooled into selecting the Fruit, Nut, & Cheese Artisan Snack Plate. At 19g of protein, it has more protein than any item in this section, but it also has the most fat and packs a lot of calories. A better choice would be the Chicken on Flatbread with Hummus Artisan Snack Plate and the Bacon, Gouda Cheese & Egg Frittata on Artisan Roll that have 17g of protein each.
Here are some recommendations for foods you should eat that are found throughout this section. The Multigrain Bagel is a good pick because it is made of whole-wheat flour. It is low in fat (2g) and sugar (4g) and has a moderate amount of carbohydrates (31g). Perfect Oatmeal is another great pick. It is also made of whole grains and is low in fat (2.5g) with a moderate amount of carbohydrates (25g) and no sugar.
With All This Talking What’s Been Said?
It seems that there are a lot of items that you should exclude when you go to Starbucks. The truth is that most of Starbucks items are loaded with sugar or made with enriched wheat flours that have the same effect as sugar on your body. The above-mentioned Starbucks nutrition facts and recommendations were listed to help you avoid these unhealthy food choices. However, it is not meant to keep you from indulging in an occasional treat from Starbucks once in a while. If you’re on a diet, you can certainly reward yourself every now and then for eating healthy, but don’t overdo it.