It’s completely natural to have occasional cravings for something sweet. Many individuals appreciate a hint of sugar to enhance the flavors in their coffee and tea. However, it’s also essential to be mindful of our sugar intake. The well-known coffee chain Starbucks presents an array of sweetened beverages, and fortunately, not all of them are excessively packed with sugar. Here are 15 delightful sweet drinks from Starbucks that you may want to try, along with some helpful tips for minimizing sugar in your order.

Understanding Added Sugar

Indulging in a sweet Starbucks beverage now and then is perfectly acceptable, but it's crucial to be mindful of the added sugars they contain and to savor them occasionally instead of on a daily basis. Added sugars are those incorporated into foods and drinks during the cooking or manufacturing stages. Sugar-sweetened beverages, including sweet coffee options, serve as a significant source of added sugars for many individuals. These added sugars can be identified by various names, including sweeteners found in these Starbucks drinks such as honey, cane sugar, and brown sugar (gur). Research has associated added sugars with negative health impacts, including an elevated risk of certain cancers and increased levels of harmful visceral fat tissue, along with other factors contributing to chronic diseases.

Health organizations, such as the World Health Organization (WHO), advise that no more than 10% of your daily caloric intake should come from added sugars. For instance, if your daily calorie consumption is 2,000, aim for a maximum of 200 calories or 50 grams of added sugars. For a daily intake of 1,500 calories, try to limit added sugars to no more than 150 calories or 38 grams. Keep these guidelines in mind as you explore the sugar content in the various Starbucks drinks presented below.

1–3. Hot Coffee Beverages

When it comes to Starbucks, their sweet hot coffee beverages tend to have a moderate sugar content. While these drinks have more sugar than many of their sweetened teas and iced coffees, they still contain less than some options, like the frozen Frappuccinos. On average, a grande size (16 ounces or 473 mL) sweet hot coffee from Starbucks contains approximately 30 to 35 grams of sugar. To put it into perspective, this equates to around 7 to 9 teaspoons of sugar, which is slightly less than what is typically found in a single soda. Remember, one teaspoon of sugar is roughly equivalent to 4 grams.

Below is a comparison of sugar, calories, and carbohydrates found in a grande (16 ounces or 473 mL) Starbucks Caramel Macchiato, Dark Chocolate Mocha, and Blonde Vanilla Latte:

1. Caramel Macchiato

The Caramel Macchiato stands as a signature offering from Starbucks. This delightful beverage features a blend of steamed milk and espresso, combined with vanilla syrup, and is finished with a drizzle of caramel, resulting in a wonderfully sweet drink.

2. Starbucks Reserve Dark Chocolate Mocha

The Dark Chocolate Mocha presents a unique twist by replacing typical syrups with cocoa and ground chocolate. If the standard sweetness of Starbucks syrups is not to your liking, you might appreciate the mild sweetness that the ground dark chocolate brings to the Dark Chocolate Mocha.

3. Blonde Vanilla Latte

This traditional latte highlights the elegant flavors of a light-roast espresso with the addition of vanilla syrup. You can personalize this drink by incorporating extra flavors such as caramel or raspberry; however, it's important to remember that these enhancements will likely elevate the sugar, calorie, and carbohydrate content of your beverage.

4–6. Cold Coffee Beverages

Starbucks presents a delightful selection of cold coffee beverages, including cold brews, iced lattes, and shaken espressos, all of which are lightly sweetened and contain significantly less sugar—often less than fifty percent—compared to the brand's traditional hot coffee options. This makes them a refreshing alternative for those looking to enjoy a chilled drink without the added sugar overload.

Let’s explore the nutritional values of three popular grande (16 ounces or 473 mL) cold coffee beverages from Starbucks, focusing on their sugar, calorie, and carbohydrate content:

4. Iced Brown Sugar Oatmilk Shaken Espresso

When enjoyed without any additional sweetener, this iced espresso, infused with cinnamon, offers a lower sugar option compared to many of Starbucks’s sweeter coffee beverages. The unique brown sugar syrup distinguishes it from drinks that rely on the classic white sugar syrup, although it is essential to note that brown sugar (????) bears similar nutritional properties to white sugar.

5. Honey Almondmilk Flat White

This beverage introduces a delightful twist by utilizing a “honey blend” for sweetness instead of the standard simple syrup found in many drinks. The almond milk adds a subtle sweetness that beautifully complements its nutty undertones, making it a flavorful choice.

6. Starbucks Reserve Iced Hazelnut Bianco Latte

The addition of hazelnut flavoring is a popular choice among coffee enthusiasts, often enhancing the profile of roasted coffee beans and flavored beverages alike. This unique latte derives its sweetness from a hazelnut-praline infused milk, elegantly poured over espresso and ice, creating a refreshing and indulgent experience.

7–9. Other Hot Beverages

When it comes to sweet drink selections, Starbucks goes beyond coffee to include a variety of delightful options such as sweetened teas, steamers, and more. Notably, beverages like the White Hot Chocolate or Steamed Apple Juice can contain an astonishing amount of sugar, with over 50 grams packed into a single grande (16 ounces or 473 mL) serving. However, there are also choices that contain significantly less added sugar.

Let’s explore the nutritional comparison of a grande (16 ounces or 473 mL) serving of Starbucks’s Royal English Breakfast Tea Latte, Honey Citrus Mint Tea, and Hot Chocolate in terms of sugar, calories, and carbohydrates:

7. Royal English Breakfast Tea Latte

Starbucks’s beverages often feature their classic simple syrup, which is crafted from granulated white sugar sourced from sugar beets. The Royal English Breakfast Tea Latte, however, is a luxurious black tea latte sweetened with cane sugar syrup, derived exclusively from sugarcane. While there may be slight variances in taste, the nutritional profiles of beet sugar and cane sugar are remarkably similar.

8. Honey Citrus Mint Tea

The Honey Citrus Mint Tea from Starbucks is bursting with flavor, combining steamed lemonade with two distinct tea blends. You’ll discover subtle notes of lemongrass, pineapple, chamomile, and more, creating a refreshing drink. This delightful beverage is sweetened naturally with honey, contributing to its unique taste.

9. Hot Chocolate

Starbucks’s Hot Chocolate is a decadent blend of mocha sauce, whipped cream, and a chocolate drizzle, all mixed with steamed milk. This combination elevates it on the sugar scale, though it contains nearly 20 grams less sugar compared to its White Hot Chocolate alternative, making it a slightly more moderate choice for chocolate lovers.

10–12. Other Chilled Beverages

While coffee is a popular choice for a sweet boost at Starbucks, there's a delightful range of fruit-infused and tea-based drinks available to help you cool down. Let’s explore the nutritional comparison of three other grande (16 ounces or 473 mL) cold beverages offered by Starbucks, focusing on their sugar, calorie, and carbohydrate content:

10. Iced Peach Green Tea

If you're in the mood for something sweet yet want to limit added sugars, the Iced Peach Green Tea from Starbucks is a fantastic option. This beverage features a blend of green tea and peach-flavored fruit juice, which naturally contains sugars without any additional sweeteners.

11. Kiwi Starfruit Starbucks Refresher

Similarly, the Kiwi Starfruit Refresher is primarily made from fruit juice, but it does include extra sugars, setting it apart from the Iced Peach Green Tea. An interesting tidbit — Starbucks's “Refreshers” are unique as they incorporate green coffee beans, which haven’t undergone roasting, allowing them to retain a high caffeine level.

12. Iced Matcha Tea Latte

The Iced Matcha Tea Latte from Starbucks is a straightforward and revitalizing drink. It consists of just three components: milk, matcha (finely ground green tea), and sugar. Since the sugar is blended with the matcha powder, reducing the sugar content without also decreasing the matcha or opting for a smaller size is quite challenging.

13–15. Low-Calorie Beverages

Given that added sugars contribute to caloric intake, it follows that the beverages at Starbucks with the fewest calories also generally contain lower sugar levels.

Let’s explore how three grande (16 ounces or 473 mL) low-calorie options from Starbucks stack up in terms of sugar, calories, and carbohydrates:

13. Vanilla Sweet Cream Nitro Cold Brew

The Vanilla Sweet Cream Nitro Cold Brew stands out as Starbucks’s lowest sugar option when ordered without modifications. This drink is ideal for those who appreciate just a hint of sweetness in their coffee to balance out its natural bitterness.

14. Iced Passion Tango Tea Lemonade

Starbucks’s Iced Passion Tango Tea Lemonade combines refreshing lemonade with fruit juices that are infused with a delightful blend of hibiscus, cinnamon, lemongrass, and other flavors. It’s a vibrant explosion of taste and color!

15. Iced Shaken Espresso

The Iced Shaken Espresso is a straightforward blend of milk, espresso, and a touch of Starbucks simple syrup. This sweetened beverage offers a classic coffee experience. Typically, it comes with 4 pumps of simple syrup, but you can easily request your barista to reduce the sweetness by using just 1 or 2 pumps instead.

How to Select Healthier Sweet Beverages at Starbucks

Indulging in a sweet drink at Starbucks every now and then is perfectly acceptable. However, there are moments when you might wish to savor a delightful beverage while being mindful of your sugar consumption. To help you make better choices, consider these practical tips for selecting healthier sweet drinks:

• Request 1 to 2 fewer pumps of sweetener in your beverage.
• Opt for sugar-free syrup instead of the regular version.
• Consider sweetening your drink with stevia as a healthier alternative to classic syrup.
• Forego the whipped cream topping.
• Select smaller sizes; try a short (8 ounces or 237 mL) or tall (12 ounces or 355 mL) drink rather than a grande (16 ounces or 473 mL) or venti (20 ounces or 591 mL).

Additionally, it's wise to be aware of certain Starbucks beverages that are notably high in sugar and might be best to avoid. For instance, a grande (16 ounces or 473 mL) Starbucks Frappuccino can contain anywhere from 40 to 60 grams of sugar, varying by flavor. This amount is nearly double the sugar found in a regular can of soda or many other sweet options available at Starbucks.

Here are some other grandes (16 ounces or 473 mL) at Starbucks that are loaded with sugar:

• White Hot Chocolate: 55 grams
• White Chocolate Mocha: 53 grams
• Steamed Apple Juice: 50 grams
• Vanilla Crème: 43 grams
• Chai Tea Latte: 42 grams
• Cinnamon Dolce Latte: 40 grams

The Bottom Line

Starbucks coffee shops present a diverse menu filled with an array of sweet beverages that cater to a multitude of flavor preferences. While some offerings, such as their frozen Frappuccinos, can be notably high in sugar, it's advisable to enjoy these indulgent treats in moderation to maintain balance in your diet.On the other hand, there are options that contain significantly less sugar, such as their refreshing iced cold brews and robust espressos, making them excellent choices for those mindful of sugar intake. If you’re eyeing a specific drink but have concerns about its sugar content, don’t hesitate to consult your barista. They can provide valuable insight and tips on how to lower the sugar content of your beverage.