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How Healthy is My Starbucks Order?

May 05, 2025

In a hurry and craving coffee? Starbucks might be your go-to — but how healthy is your favorite order, really?

We asked Ulysses Wu, MD, chief epidemiologist for Hartford HealthCare, to weigh in.

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3 Drinks to Look Out For.

1. Iced brown sugar oat milk shaken espresso.

It’s smooth, it’s creamy, and it has just the right amount of sweetness – it’s no wonder the iced brown sugar oat milk shaken espresso has become a fan favorite.

“A grande (medium) has about 200 calories, 23 grams of sugar, and 6 grams of fat,” says Dr. Wu. “The plant-based milk does keep the fat content a little lower, but the flavored syrup still adds a lot of sugar.”

For comparison:

  • 3 cups of popcorn with parmesan is 200 calories
  • Mr. Goodbar has 23 grams of sugar
  • A serving of SunChips has 6 grams of fat

Instead: Ask for fewer pumps of brown sugar syrup to cut the sugar content, or switch to unsweetened almond milk, which is lower in fat and calories than oat milk.

> Related: How Healthy Is My Dunkin’ Order? 

2. Pumpkin cream cold brew.

Love it or hate it, Starbucks’ pumpkin cream cold brew is a popular choice every fall, known for its spiced flavor and sweet, velvety foam.

“A grande pumpkin cream cold brew has about 270 calories, 15 grams of fat, and 31 grams of sugar,” says Dr. Wu.

And as usual, the syrup is the culprit.

“Cold brew itself is a great choice – it’s smoother and less acidic than hot coffee. But the flavored syrup and sweet cream foam add a lot of sugar and fat.”

For comparison:

  • Turkey and cheese without the bread is 270 calories
  • Plain M&Ms have 23 grams of sugar
  • A serving of almonds has 15 grams of fat

Instead: Ask for fewer pumps of pumpkin syrup, or swap in a splash of almond or oat milk for the sweet cream foam.

3. Caramel ribbon crunch Frappuccino.

If you love caramel and crunch, this likely tops your list.

But with caramel syrup, coffee, whipped cream, caramel drizzle and a crunchy caramel topping, this is one of the most sugary options Starbucks offers.

“A grande has about 500 calories, 22 grams of fat, and a staggering 63 grams of sugar – more than double the recommended daily intake,” says Dr. Wu. “It’s more of a dessert than a coffee.”

For comparison:

  • 2 fast food hamburgers have 500 calories
  • 3 servings of Kit-Kats have 63 grams of sugar
  • 8 chicken nuggets have 20 grams of fat

Instead: If you still want a caramel-packed treat, try an iced caramel latte with nonfat or almond milk. Or ask for half the caramel syrup and skip the whipped cream to cut the sugar in half.

> Related: This One Rule Will Help You Avoid the Worst Restaurants for Your Health

5 Foods to Keep an Eye On.

1. Egg and cheese protein box.

Looking for a quick and easy breakfast that’s high in protein? This might just be the answer.

“The egg and cheese protein box comes with a hard-boiled egg, cheese, multigrain crackers and a side of fruit,” says Dr. Wu. “With around 290 calories, this provides a nice balance of protein from the egg and cheese, fiber from the crackers, and natural sweetness from the fruit.”

Instead: While this is already a great choice, the chickpea bites and avocado protein box packs in even more nutrients. This vegan-friendly alternative is rich in fiber and protein, which will help you feel full without the saturated fat.

> Related: 7 Protein-Packed Foods to Add to Your Diet

2. Turkey, provolone and pesto on ciabatta.

Love a savory breakfast sandwich? This one’s for you.

“With 480 calories, this is filling and satisfying, but look out for the processed carbs from the ciabatta,” says Dr. Wu. “Turkey is a great source of lean protein, but the cheese and pesto do contain a lot of sodium and saturated fat.”

Instead: Swap the ciabatta for a whole-grain option or ask for less pesto.

3. Ham and Swiss croissant.

This delicious pastry tucks melted cheese and savory ham into a buttery croissant.

“It’s delicious, but it’s also calorie-dense,” says Dr. Wu. “It has about 410 calories and 25 grams of fat.”

The croissant is high in fat and refined carbs, but the ham and Swiss cheese do offer some protein.

Instead: Try the spinach, feta and egg white wrap for a light, low-fat option.

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4. Bacon, gouda and egg sandwich.

If you love to indulge, you’re in the right place.

“This sandwich has about 500 calories and 27 grams of fat,” says Dr. Wu. “And a lot of that is saturated fat, because of the bacon and gouda.”

Instead: Try the kale and mushroom egg bites, for a low-carb, protein-packed breakfast.