Whether you're craving a hot or cold drink or an on-the-go meal, we've got you covered with these RD-approved picks.
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."
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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."
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.
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.
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.
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."
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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.
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.)
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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.
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.
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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.
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.
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.)