Drinks Over 500 Calories? You Better Believe It
We’re not saints—we’ve fallen victim to Starbucks’ pumpkin spice and delicious cake pops. Just about everyone has popped into a location at least once, and while we can hardly blame you, we can let you know some of the best and worst options for your health! Come with us as we explore which low-cal menu options make sense, and which ones can tank your deficit.
1. Rolled & Steel-Cut Oatmeal
There’s nothing healthier than oatmeal, especially when you can pick and choose your own toppings. On its own, Starbucks’ oatmeal doesn’t cost more than 160 calories; you can add dried fruit or nut medleys on top, but even with the additions, you likely won’t top more than 250 calories.
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2. Americano
Who said you had to ignore Starbucks coffee in a calorie deficit? So long as you cut out all the sugar and unnecessary syrups, you can still indulge in simple Americano blends that don’t have more than 15 calories! You don’t need to worry about sugar or fat, either.
3. Spinach, Feta, and Egg White Wrap
All that protein for only 290 calories? Sounds like a good deal to us. While you won’t score any crispy bacon on this wrap, you will secure a low-cal option that keeps you full throughout the day—and with only 8g of fat.
4. Roasted Red Pepper Egg Bites
If you’re looking to cut calories, you can’t do better than Starbucks’ new egg bites. Though they haven’t been on the menu very long, they’ve made a big impact with their high protein and low calories. You’ll nab at least 13g of protein for just under 200 calories.
5. Turkey Bacon, Cheddar, and Egg White Sandwich
Okay, so maybe you’re a tried-and-true meat-eater. No judgment from us! However, you might want to reconsider popular options and instead reach for Starbucks’ turkey bacon. With only 200 calories and 5g of fat, you’ll get at least 17g from this sandwich.
6. Skinny Vanilla Latte
Hey, there’s no reason to turn your back on every flavored drink. Skinny vanilla lattes only carry 90 calories for a tall—even if you upgrade to a grande, you’re only looking at 120 calories. Why is it so good? Well, you can thank the nonfat milk and sugar-free vanilla syrup.
7. Eggs and Cheddar Protein Box
It’s right there in the name: protein box! Of course, you’ll score everything you want with flavor to boot. 460 calories sounds like a lot compared to everything else we’ve mentioned, but you also get way more bang for your buck: apple slices, eggs, cheese, and multigrain bread with a little peanut butter.
8. Turkey, Provolone, and Pesto on Ciabatta
Turkey and provolone cheese for just 520 calories—it sounds like a dream come true, and it will be with this sandwich! With a healthy slathering of pesto, hungry customers get a nice protein boost with only 3g of sugar and 18g of fat.
9. Cheese and Fruit Protein Box
Starbucks snack boxes never let you down, so don’t count out their various protein options. If eggs aren’t your thing, you can always nab the cheese and fruit option instead. For just 470 calories, you’ll get three kinds of cheese, apples, and grapes.
10. Nitro Cold Brew
Tall or grande, it doesn’t matter—either nitro brew boasts 5 calories and a whole lot of flavor. Even without the sugar, coffee lovers can still indulge in a sweet drink that packs a creamy texture without all the damaging fat.
Now, Starbucks isn’t all sunshine and rainbows. For all the healthy menu options, they also have plenty of scary numbers on the board. Let’s dive into a few things you should avoid.
1. Caramel Ribbon Crunch Frappuccino
Right away, this should set alarm bells off in your head. It’s as calorie-rich as it sounds, with a grande alone costing over 400 calories. If you’re itching for a caramel fix, upgrading to a venti will topple over 500 calories and a whopping 78g of sugar!
2. Sausage, Cheddar, and Egg Sandwich
When you’re on the way to the office, you don’t always think about what you’re eating. However, may we direct you away from this calorie-heavy culprit? At 480 calories and 28g of fat, you’re only eating processed cheese and sausage—hardly a good start to the morning.
3. Blueberry Muffin With Yogurt and Honey
Unfortunately, it’s not the ‘90s anymore; everyone knows how bad muffins are for you nowadays! What are essentially mini breakfast cakes, this blueberry delight is no better for your health than a frap. We’re talking 350 calories, 28g of sugar, and 15g of fat, all for a little muffin.
4. Mocha Cookie Crumble Frappuccino
As much as we wish it were different, cookie anything always has a price. A grande is 480 calories with 55g of sugar and 24g of fat. We’ll at least spare you the venti numbers, but even a tall has 40g of sugar and 350 calories.
5. Banana, Walnut, and Pecan Loaf
Bananas are healthy. Nuts are healthy. Surely blending them can’t be that bad for you, right? Sadly, one slice will cost you 380 calories and 26g of sugar. Even the bare-bones banana bread isn’t any better (360 calories and 28g of sugar).
6. White Chocolate Mocha
Mochas don’t seem that bad on the surface, but they’re surprisingly calorie-heavy. For 390 calories, you’re looking at a grande cup and 46g of sugar. On the off chance that you upgrade, you’ll guzzle a hair-raising 58g of sugar for a venti!
7. Double Chocolate Brownie
Well, what were we expecting with brownies? This sweet treat is hardly ever good for us, and while we’re all for the odd indulgence, you might want to reconsider Starbucks’ version. One brownie is 480 calories, which is particularly egregious given its size.
8. Salted Caramel Mocha Strato Frappuccino
Sorry, we’re not done with frappuccinos yet! If we’re being generous, we could say this is technically better than some of its cousins, but not by much. A grande is 390 calories with 54g of sugar and 16g of fat.
9. Iced Lemon Loaf
Who doesn’t love a good slice of lemon cake? You should probably stick with what’s at home, though. Starbucks’ loaf carries 410 calories for one slice alone, and that’s on top of the 36g of sugar and 17g of fat. Honestly, the stuff at the grocery store is probably better for you!
10. Crispy Grilled Cheese on Sourdough
Nothing beats grilled cheese during the fall—but you could easily make a healthier version at home. If you choose to indulge at this coffee chain, you’ll consume 520 calories and 27g of fat. Trust us, there are way better options from your very own fridge.
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