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Starbucks Nutrition

cartoon coffee drinker cup

Starbucks nutrition guide

Extra calories from whipped topping in cold drinks
Calories Fat Grams
Tall 80 8
Grande 110 11
Venti 110 11
Remember the days when a cup of black coffee with added sugar and cream was indulgent? Truthfully, I don't. (But I've heard that was once the case!

Those were "prehistoric times" also known as B.S. (Before Starbucks). :-)

sigg sports bottle

Track Your Starbucks Calories

Would you have an ice cream cone for breakfast?

Extra calories from whipped topping in hot drinks
Calories Fat Grams
Tall 60 6
Grande 70 7
Venti 70 7

Well, your favorite coffee drink at Starbucks might be a lot like an ice cream cone...nutritionally speaking.

Does your run through the Starbucks drive thru ever include anything like a grande lowfat white chocolate mocha?

If so, you might as well stop by McDonald's to have a Chocolate Triple Thick shake or Wendy's for a Vanilla Frosty Float with Coca-Cola.

Starbucks Nutrition Guide to Drink Extras

Cal./# pumps

1 2 3 4
Flavored Sugar-Free Syrup 0 0 0 0
Flavored Syrup 20 40 60 80
Mocha Syrup 25 50 75 100
Caramel 5 10 15 20
Chocolate toppings (per tsp.) 15 30 45 60

The Starbucks white chocolate mocha will cost you more calories than either.

It has almost double the fat and saturated fat than the Chocolate Triple Thick Shake has! The point...

...Coffee S.S. (Since Starbucks) isn't as inconsequential as you might hope. A habit of seemingly innocent Starbucks coffee drinks can cause your belt to need a new notch if you're not careful.

Starbucks Nutrition Information: The 200 Calorie Gallery

A dozen hot drinks that won't break your fat or calorie budget. The following tall drinks all are less than 200 calories and 3 grams of fat:

  • Brewed Coffee
  • Brewed Tazo Tea
  • Nonfat Tazo Green Tea Latte
  • Nonfat Cappuccino
  • Nonfat Caffe Latte
  • Nonfat Caramel Macchiato
  • Soy Tazo Chai Tea Latte
  • Nonfat Caffe Mocha - hold the whipped
  • Nonfat Sugar Free Vanilla Latte
  • Steamed Apple Cider
  • Nonfat Vanilla Creme
  • Caffe Americano

Starbucks Nutrition Guide to Cold Drinks: The 200 Calorie Gallery

The following tall drinks contain less than 200 calories and 3 grams of fat:

  • Coffee Frappuccino Light Blended Coffee
  • Caramel Frappuccino Light Blended Coffee
  • Coffee Frappucino Blended Coffee
  • Shaken Tazo Iced Passion Tea
  • Shaken Tazo Iced Black Tea Lemonade
  • Nonfat Iced Vanilla Latte
  • Nonfat Iced Caramel Macchiato
  • Nonfat Iced Tazo Chai Tea Latte
  • Iced Coffee with Classic Syrup

Even if you don't care for the fancy coffee drinks and simply lighten your Starbucks coffee with a bit of half and half, your waistline could be at risk. Consider this:

A daily habit of 1 venti Starbucks coffee with 2 Tbsp. half and half = 40 calories. Not much, especially compared to many other of the Starbucks coffee drinks. But...

...40 calories x 365 days per year = 14,600 calories. That's the equivalent of 4 pounds of body fat! If weight loss eludes you, take a closer look at your Starbucks coffee habit!

FILL WITH KEYWORDS

Starbucks Coffee Facts

A plain ol' cup of joe will only cost you ~5 calories. Start adding sugar, cream or milk and the numbers start climbing. Order a more specialized drink with added syrups and/or whipped cream and the numbers start skyrocketing. Starbucks Nutrition Information is provided for every coffee drink on Starbucks' website, but here's a quick summary of how and where calories add up.

Starbucks Nutrition Guide to Milk Options

Whether you opt for the coffee drinks made with milk (lattes, cappuccinos, mochas, etc.) or you like to lighten your plain black coffee, you have the choice of a few different kinds of milk:

Milk Type Cal./Tbsp. Cal./Cup
Non-fat 5.5 91
2% 7.5 122
Whole 9 144
Soy Vanilla 6.5 100
Half & Half 20 315

Switch from a lowfat (2% milk) grande latte to a nonfat (skim milk) and save 60 calories.

  • 60 cal./day x 7 days of Starbucks coffee/week = 420 cal./wk.
  • 420 cal./wk. x 52 wks./year = 21,840 cals. = 6.24 pounds of body fat.

Not a bad tradeoff for simply switching milks! Starbucks CAN be part of a healthy eating plan!

Quick Starbucks Nutrition Fact: Use whole milk in place or half in half in your coffee and save 10 calories per tablespoon!! That would result in a 2 pound weight loss per year if you use a mere 2 tablespoons per day.

Starbucks Nutrition: Short vs. Tall vs. Grande vs. Venti...Size Matters!

Size

Oz.

Short 8 oz.
Tall 12 oz.
Grande 16 oz.
Venti 20 oz.

  • A tall nonfat latte has 100 calories, while a grande nonfat latte has 130 calories.
  • 30 calorie difference/day x 7 days/week = 210 calories.
  • 210 calories/week x 52 weeks/year = 10,920 calories = 3 pounds of body fat!

Starbucks Nutrition Guide to Frappuccinos

One word of advice...

...order "light."

Luckily, Starbucks has an option for people watching their waistlines: Frappuccino Light.

The Light versions of frappuccinos save you about half the sugar and the overwhelming majority of the fat from the regular versions.

  • Grande Mocha Frappuccino: 380 calories, 15 grams fat, 47 grams sugar (that's about 4 Tbsp!)
  • Grande Mocha Frappuccino Light: 140 calories, 1 gram fat, 19 grams sugar

And since size matters...a tall would be an even better choice.

Starbucks Nutrition Guide to Tea

Plain tea, like coffee has insignificant calories. It has less caffeine than coffee, and green tea is an exceptional source of antioxidants.

However, if you can't stomach tea and have to disguise it as a latte (ex., "green tea latte"), I believe the (calorie) cost outweighs the benefit.

Tea lattes can cost you ~250 calories for a grande size with as much as 40 grams of sugar.

Starbucks Tea Tip: Opt for plain tea, hot or cold, and then doctor it up with Splenda if you need to.

"Shaken" Tea = Tea + Sugar. Expect to swallow ~80 calories for the grande size. Shaken Tea with Lemonade will cost you ~ 1 1/2 times the calories because it's sweetened tea mixed with sweetened lemonade. Sugar x 2!

Starbucks Nutrition Information: Pastries

Starbucks purchases fresh bakery products from local suppliers. On the official Starbucks website you can enter your zip code and find the specific nutrition information for the pastries offered at a Starbucks near you. Here's what you can expect. The numbers aren't very pretty ...

Food Calories
Muffins & Scones 400-500
Reduced Fat Loaves & Coffee Cakes 300-400
Regular Loaves & Coffee Cakes 350-500
Plain Croissants & Bagels 250-350
Doughnuts, Sweet Rolls, & Danishes 450-600
Brownies, Cookies & Bars 350-500

My suggestion? Consider the pastries an occasional treat. If you're looking for a healthier breakfast option, choose from lowfat yogurt, fruit cups, and lowfat yogurt/granola/fruit cups that many locations now offer.

Starbucks Nutrition Tip: If you MUST have a sweet treat with your coffee, the smallest, lowest calorie option is a biscotti.

Upon discovering that I was a nutritionist (meet me), a date once asked me the famous Barbara Walters question:

"If you were a food, what food would you want to be?"

My answer: Starbucks coffee.

Why...you must wonder? I figured people love it:

  • no matter the size (short, tall or grande)
  • whether it's bitter or whether it's sweet
  • whether it's black or whether it's white
  • and people go out of their way to include it in their daily routine

Now who wouldn't want to be Starbucks coffee?!

On the other hand, who would want to show evidence of it on the hips....

Keep track of your Starbucks Calories with my FREE Diet Journal:

free food diary

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** Note: Starbucks Nutrition Guide information current as of August, 2007 **

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