15 Healthy Items To Order At Starbucks, According To Nutritionists

A black coffee or an Americano are easily the best options at Starbucks because there's nothing except coffee. You get all the benefits of caffeine without the calories and sugar.

If you can't stand the idea of black coffee, Silvia Carli, nutritionist and 1AND1 LIFE expert has suggestions: "Pick Stevia over Sweet and Low, Splenda, or Equal as it is of plant origin. If you really want to have the syrup, ask for half or one-third of the pumps it comes with. If you get a latte, pick nonfat, almond, or coconut milk. Starbucks soy milk is very high in added sugars."

Megan Byrd of The Oregon Dietitian previously recommended the Cold Brew with Cinnamon Almond Milk Foam, which is no longer on the menu. But, for an equally sweet, but not too sweet option, we recommend ordering a plain cold brew and topping it with cold foam. You can also order any of the cold brew drinks, but just keep an eye on sugar content as some contain added syrups.

Not into black coffee? Order a latte and keep it simple with no added sugar. "The first ingredient is milk, which is a plus," Jinan Banna, Ph.D, RD, said. "Milk contains nutrients that are important for the body, such as protein and calcium. A grande size latte has 190 calories and 13g of protein, which isn't too bad."

If you're out the door and skipped breakfast, don't worry: Starbucks has some great options. Jodi Greebel, MS, RDN, recommends the egg bites. They're available in several flavors including an egg white option. (We like them so much, we even have a copycat Starbucks Egg Bites recipe you can make at home.)

The grab-and-go Egg and Cheese Protein Box isn't just convenient, it's also delicious and full of nutrients. With two eggs, Justin's honey peanut butter, a serving of fresh fruit, white cheddar cheese, and a multigrain muesli bread, Carli says, "This is a perfect snack idea that could be easily replicated at home and carried to work in a Tupperware."

Not feeling coffee or tea? For a refreshing, quick drink, grab an Evolution Fresh juice. Starbucks offers a variety of flavors like Organic Super Fruit Greens, Organic Defense Up, and Pure Orange. Make sure to check the labels, as sugar and calorie content will vary.

A Flat White is really similar to a regular old latte, but it has a little less milk and less foam. "I love that it is made with simple ingredients—just milk and espresso," said Colleen Christensen, RD, of Nutrition INC. "The milk provides a protein punch as well as some fat when whole milk is chosen. Both of these contribute to helping you feel full and satisfied, allowing you to get on with your morning sans sugar crash."

If you need a boost of caffeine but you don't want actual coffee, try the Matcha Green Tea Latte. Trista Best, registered dietitian at Balance One Supplements and adjunct nutrition professor, says that it's "loaded with health promoting antioxidants."

"The sugar content is concerning at first, but the nearly 30 grams of sugar comes from the milk, which is naturally occurring," she notes. You can cut back on sugar but opting for no milk or plant-based milks.

"Matcha contains L-theanine, which is known to improve brain health by improving memory, attention, and reaction time," she adds. "The caffeine in the green tea also helps to improve these characteristics."

Stayed up late binge-watching Netflix? Order a Nitro Cold Brew for a boost of caffeine that won't also deliver a sugar rush. "My friend introduced me to the nitro drinks and I was stunned by how low the calories are," says Pederson.

When you don't have time to make your own oatmeal, the next best thing is to order it from Starbucks. It's filling, delicious, and gives you energy. "A splash of almond milk will also ensure that your oatmeal will be creamy," said Carli. "This item comes with two agave syrups, and my recommendation is to substitute that with a package of stevia for reduced added sugar."

Starbucks is definitely known for their coffee, but they also have an impressive selection of tea. New Jersey-based dietitian Erin Palinski-Wade, RD, CDE tells Delish that fresh-brewed teas are great choices. "With zero calories, they contain no added sugar or fats, while providing potential health benefits," Palinski-Wade says.

A handful of the nutritionists and registered dietitians that we spoke to said that this breakfast wrap was one of their favorites. "Why is this wrap a healthy option? For one, it’s low in trans fats, cholesterol, sugar, and calories, which cannot be said about most items on my beloved Starbucks menu," says Julie Mancuso, registered nutritionist and owner of JM Nutrition. It's also packed with protein and vitamins A and C.

When you're craving something sweet and nothing other than sugar will do, choose this vanilla bean scone over something like the chocolate chip cookie or a cake pop. "It's not impressive nutritionally, as it is a pastry, but this can be an option to satisfy a craving for dessert," says Carli.

The Petite Vanilla Bean Scone is 130 calories and 9g of sugar, while the chocolate chip cookie is 370 calories and 31g of sugar.

Another excellent breakfast option is this English muffin sandwich with turkey bacon, cheese, and egg whites. Carli says it's a good balance at 230 calories and 17 grams of protein, along with less sodium than other menu items. Did we also mention it's delicious?

The Starbucks yogurt parfait is so good, easy to grab and eat anywhere, and it's actually not bad for you. "Yogurt will keep you full, energized, happy, and will barely scratch 250 calories," says Pederson. It also has protein.