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The Healthiest Things You'll Find On the Starbucks Menu

Nitro Cold Brew

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This buzzy drink is now available straight from the tap in many Starbucks locations, and we couldn't be more excited about it. At just 5 calories, the Nitro Cold Brew's frothy texture and smooth taste means it doesn't need milk, sugar, or even ice. The only thing to watch out for? "Beware if you're sensitive to caffeine," says Gillean Barkyoumb, R.D., founder of Millennial Nutrition. "A grande has 280mg of caffeine—115mg more than an iced coffee."

Photo: Starbucks

Brewed Teas

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Aside from having a whole host of other health benefits, teas are an amazing choice for the health-conscious. From Peach Tranquility to the classic Earl Grey, these fresh-brewed teas have 0 calories, making it easy to stay on track with your goals.

Photo: Starbucks

Caffè Latte With Almond Milk

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Curious what a nutritionist orders herself? "The Caffè Latte is my go-to Starbucks drink, hot or iced," says Barkyoumb. "The almond milk adds a little creaminess but it is still low in calories and sugar."

Photo: Starbucks

Spinach, Feta & Cage-Free Egg White Breakfast Wrap

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A version of the Spinach, Feta & Cage-Free Egg White Breakfast Wrap has been on the Sbux menu for a long time, but the current incarnation uses cage-free egg whites and a whole-wheat wrap. As Barkyoumb notes, the healthy breakfast wrap boasts 19g of protein and 4g of fiber, so your stomach won't be grumbling for a second breakfast an hour later. 

Photo: Starbucks

Flat White with Nonfat Milk or Almond Milk

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Similar to a latte but with a slightly different taste, a Flat White also makes for a great option. "This drink tastes decadent because the milk is frothed into a creamy texture, but with nonfat milk, you're only consuming 130 calories for a grande—or 100 calories if you order with almond milk," Barkyoumb says.

Photo: Starbucks

Very Berry Hibiscus Refresher

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"If you want something sweet but don't want to overdo your sugar intake, the Very Berry Hibiscus Refresher—shaken with Green Coffee Extract—is a good solution," Barkyoumb says. A grande has 15g of sugar, so it's a healthier indulgence than reaching for a candy bar.

Photo: Starbucks

Smoked Turkey Protein Box

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Need lunch on the go? Grab the Smoked Turkey Protein Box, which has a nice mix of apples and carrots plus a well-portioned-out turkey sandwich, all for 360 calories with 24g of protein. "If you want to make it even healthier, you can create open-face sandwich halves and ditch some of the excess bread," Barkyoumb suggests. "If you need a condiment, go with mustard over mayo to avoid extra calories."

Photo: Starbucks

Latte Macchiato

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If you're tired of your regular old latte, test out the Latte Macchiato, which features espresso shots poured over aerated milk for a super frothy and satisfying beverage. A grande with almond milk clocks in at just 100 calories.

Photo: Starbucks

Sous Vide Egg Bites: Egg White & Red Pepper

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Sous Vide Egg Bites with Egg White & Red Pepper are easy to eat in transit and make for a great light breakfast at just 170 calories. "If you're looking for a high-protein, low-carb breakfast, you can't go wrong with these," Barkyoumb says.

(Want to make a healthy, portable egg breakfast at home? Scope these 13 easy and healthy frittata recipes.)

Photo: Starbucks

Cold Brew

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Another option for those who are making an effort to cut out sugar (and calories) in their morning coffee: A plain old Cold Brew. It offers more flavor than your standard black brewed coffee and only has 5 calories for a grande.

(BTW, here's how to make cold brew coffee at home.)

Photo: Starbucks

Reduced-Fat Turkey Bacon & Cage-Free Egg White Breakfast Sandwich

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Breakfast sandwiches don't exactly have a reputation for being nutritious, but the Reduced-Fat Turkey Bacon & Cage-Free Egg White Breakfast Sandwich is a special case. "This is the healthiest option of all the breakfast sandwiches at Starbucks," Barkyoumb says. A whole-wheat English muffin and reduced-fat white cheddar cheese make it just as tasty as more indulgent alternatives, but with just 210 calories and 5g of fat, it won't tank your meal plan.

Photo: Starbucks

Teavana Mango Black Tea

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Similar to the hot tea beverages, many of the iced brewed teas are great picks, as long as you watch out for any that are heavy on syrup flavorings. The Teavana Mango Black Tea clocks in at 80 calories for a grande, but ask for just one pump of the mango flavoring and you'll reduce the sugar and calorie count.

Photo: Starbucks

Brewed Coffee

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Sometimes the healthiest choice is also the simplest. If you really want to have milk and sugar in your coffee, grab a Pike Place Roast and add just a moderate amount. Since the base is only 5 calories, you're not doing much damage.

 

Photo: Starbucks

Ombré Pink Drink

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Most of Starbucks' trendy seasonal drinks leave a lot to be desired in the nutrition department, but their Ombré Pink Drink is a notable exception. With only 100 calories, this dairy-free option (it's made using coconut milk!) is a totally healthy way to indulge in an Instagram-friendly drink while still staying on track.

Photo: Starbucks

Evolution Fresh Sweet Greens and Lemon

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With all the great coffee, food, and tea choices, it's easy to forget that Starbucks *also* carries juices. Opt for the Evolution Fresh Sweet Greens and Lemon, which is on the lower end of the sugar spectrum (with 20g of the naturally occurring stuff), and a nice mix of fruits and veggies including celery, apple, cucumber, spinach, kale, romaine lettuce, lime, lemon, and parsley. Still, it's a good idea to enjoy this one in moderation if you're trying to watch your sugar intake, since there are two servings per bottle, Barkyoumb points out.

(Side note: Read this if you're wondering if it's healthy to replace meals with smoothies and green juices.)

Photo: Starbucks

Make This DIY Olive Oil Face Mask the Next Time You're Winding Down

You can buy a face mask (or butt mask, we kid you not) for any conceivable skin concern or Instagram need. But for an impromptu spa night, you can also light some candles and whip up an old-school DIY face mask in just a few minutes. This natural mask is made of three skin-loving ingredients you probably already have in your kitchen: olive oil, honey, and eggs.

Sesame Steak with Cabbage, Carrots, Onions, and Kimchi

Sesame Steak with Cabbage, Carrots, Onions, and Kimchi

Ingredients

  • 4 cups finely shredded savoy cabbage
  • 1/2 cup kimchi
  • 2 carrots, grated
  • 1 red onion, thinly sliced into half-rounds
  • 1/2 cup unsalted cashews
  • 2 tablespoons avocado or olive oil
  • 1 tablespoon tamari or soy sauce
  • 1 tablespoon orange juice
  • 2 8-ounce, 1-inch-thick sirloin steaks, patted dry
  • 2 teaspoons sriracha
  • 1 tablespoon white sesame seeds, plus more for serving
  • 1/4 cup roughly chopped fresh mint or cilantro
  • Cooked basmati rice, for serving

Directions

  1. Preheat oven to 450 degrees. On a large rimmed baking sheet, toss together cabbage, kimchi, carrots, onion, cashews, oil, tamari, and orange juice. Spread mixture in an even layer.
  2. Pat steaks dry. Coat all sides with sriracha then sesame seeds and place on top of cabbage mixture. Bake until steak has reached desired doneness, about 10 to 15 minutes for medium-rare to medium. Transfer steaks to a cutting board and let rest for 5 minutes, then slice crosswise into thick strips.
  3. Toss cabbage mixture, transfer to a serving dish, and top with sliced steak. Garnish with mint and sprinkle with additional sesame seeds. Serve with rice.

Nutrition Information

Per serving: 487 kcal cal., 21 g fat (4.3 g sat. fat), 43 g carb., 5 g fiber, 33 g pro.. Percent Daily Values are based on a 2,000 calorie diet