MoCo Monday Fit Tip: The Healthy Starbucks Cheat Sheet

When you step into Starbucks and see so many different options on the menu, it can be hard to decide which drink to choose! You also don’t want to accidentally pick a drink that will equate to 500 calories now do you (that’s right I’m talking to you grande frappucino)?

Lucky for you, over the years I have tracked my calories and macros very closely. During this time, I have had to get creative with my Starbucks drinks because I did not want to consume too many calories!

I’ve compiled several different options for you to choose from (with the macronutrients included of course): From keto drinks, to low sugar, and overall low calorie!

With this cheat sheet you can go to any local Starbucks in the DMV, show them your order from this sheet and have a delicious healthy drink in no time!

Keto (High Fat Low Carb)
Low Carb Flat White
Order it low carb: “Short Flat White. Replace the steamed milk with half heavy whipping cream & water steamed.”
Macros: 55 calories, 1g net carbs, 1g protein, 5g fat
Low Carb Mocha
Order it low carb: “Short Mocha with skinny sugar-free mocha sauce. Replace the milk with half heavy whipping cream and half water.”
Macros: 55 calories, 1g net carbs, 1g protein, 5g fat.
Low Carb Latte
Order it low carb: “Short Americano, filled with 3/4 water and the rest with heavy cream. Add foam on top please.”
Macros: 216 calories, 4g net carbs, 3g protein, 22g fat.
Low Carb Fresh Brewed Coffee
Order it low carb: “short Pike Place Roast.”
Macros: 5 calories, 0g net carbs, 0g protein, 0g fat
Low Carb Americano
Order it low carb: “Short Americano.”
Macros: 5 calories, 1g net carbs, 0g protein, 0g fat.
Low Carb Cafe Misto
Order it low carb: “Short Misto.”
Macros: 50 calories, 5g net carbs, 4g protein, 2g fat.
Low Carb Chai Tea Latte
Order it low carb: “Short Chai Tea Latte using 2 Chai brewed tea bags — not the concentrate — with 2 shots of heavy whipping cream, and 2 pumps of sugar-free cinnamon dolce.”
Macros: 206 calories, 4g net carbs, 1g protein, 22g fat
Low Carb Caramel Macchiato
Order it low carb: “Short Americano, filled with 3/4 water and 1/4 heavy whipping cream with 2 pumps of sugar-free vanilla syrup, shots on top, and extra-light caramel drizzle.”
Macros: 123 calories, 7g net carbs, 3g protein, and 11g fat
Low Carb White Chocolate Mocha
Order it moderately low carb: “Short White Chocolate Mocha with whip. Single pump of white chocolate mocha sauce (instead of the normal 2 pumps). Replace the milk with 3/4 water and 1/4 heavy whipping cream.”
Macros: 183 calories, 12g net carbs, 1g protein, and 16g fat.
Low Carb Vanilla Latte
Order it low carb: “Short Vanilla Latte, replace the milk with 3/4 water and the rest with heavy cream. Add 2 pumps sugar-free vanilla syrup.”
Macros: 216 calories, 6g net carbs, 3g protein, 22g fat

Hot Tea
Order it low carb: “Short Earl Grey tea made with 2 tea bags, 2 shots of steamed heavy whipping cream, and 1 pump of sugar free vanilla syrup.”
Macros: 206 calories, 3g net carbs, 1g protein, 22g fat.

Keto Cinnamon Dolce Frappuccino
Order it low carb: “Tall unsweetened iced coffee with extra ice, 2 pumps of sugar free cinnamon dolce syrup, and 2 shots of heavy whipping cream, blended frappuccino-style but with no frappuccino base & no frap syrups.”
Macros: 211 calories, 4g net carbs, 1g protein, 22g fat.


Low Calorie
Dark Chocolate Light Frappuccino
Ask for: Grande, Dark Mocha Light Frappuccino, no whip
Macros: F: 1 C: 34 P: 5
Calories: 160


Grande Toasted White Chocolate Mocha
Ask for: Grande Toasted White Mocha with 2 pumps toasted white mocha syrup, 2 pumps sugar-free vanilla (or Splenda) and Half water, Half coconut milk.
Macros F: 3 C:29 P: 1
Calories 150


Grande Cappuccino
Ask for: Grande 2% Cappuccino
Macros F: 4 C: 12 P: 8
Calories: 120


Skinny Non-Fat Mocha
Ask for: Grande, nonfat milk, Mocha
Macros F: 1.5 C: 24 P: 14
Calories: 160


Vanilla Chai Tea Latte
Ask for: Grande (Hot or iced), Coconut milk, 2 pumps chai, 2 pumps sugar free vanilla.
Macros: F: 4.5 C: 18 P: 8
Calories: 110


Skinny Peppermint Hot Chocolate
Ask for: Grande Skinny Peppermint Hot Chocolate
Macros F: 1.5 C: 23 P: 13
Calories: 160


Iced Pumpkin Spice Macchiato
Ask for: Grande Latte macchiato, 2 pumps pumpkin sauce, half coconut milk, half water, extra pumpkin spice topping.
Macros F: 2.5 C: 26 P: >1
Calories: 125


Gingerbread Latte
Ask for: Tall, nonfat milk, Gingerbread Latte, no whip
Macros: F: 0 C: 39 P: 12
Calories: 200


Java Chip Frappuccino
Ask for: Tall, Java Chip Light Frappuccino, No Whip
Macros: F: 3 C: 29 P: 4
Calories: 160


Tazo Zen Tea
Ask for: Venti Zen Hot Tea
Macros F: 0 C: 0 P: 0
Calories: 0


Low Calorie Pumpkin Spiced Latte
Ask for: Grande Americano, One shot, 1 pump pumpkin sauce, steamed coconut milk (half water and half milk), have them steam extra pumpkin spice topping with coconut milk. Macros:1P/20C/2F
Calories: 100
Caramel Protein Frappe
Ask for: Ask for: Almond milk, 4 pumps caramel, 3 scoops protein powder, two Splenda or stevia, 1 pump light frap base, light ice
Macros: 20P/24C/3F
Calories: 203


Mocha Frappe
Ask for: Tall Iced Almond Milk, two pumps original mocha syrup, 1 scoop vanilla bean powder, two scoops protein, one shot espresso ( the more shots the more bitter), double blended, poured into a grande cup
Macros: 13P/19C/2F
Calories: 146


Iced Cinnamon Almond Milk Macchiato
Ask for: Grande, substitute for sugar-free cinnamon dolce syrup, light caramel drizzle on inside of cup, light cinnamon dolce topping
Macros: 2P/11C/4F
Calories: 90


French Vanilla Cold Brew
Ask for: Grande cold brew, 3 pumps sugar-free vanilla, 1 pump hazelnut, splash of half & half
Macros: 0P/7C/3F
Calories: 55


Fat-Free Frappe
Ask for: Quad Espresso in Venti cup, nonfat milk, No Frappuccino base, Double Blended, pick any sugar-free syrup: Cinnamon Dolce, Vanilla, Caramel, Hazelnut and Mocha syrup in sugar-free versions.
Macros: 4P/5C/0F
Calories: 36


Iced Coffee Creamy
Ask for: Venti iced coffee, 2% milk (Add sugar-free syrup if desired)
Macros: 4P/5C/2F
Calories: 54


Skinny Iced Mocha
Ask for: Venti iced coffee, non-fat milk, 6 pumps sugar-free mocha (add additional espresso if desired)
Macros: 14P/24C/1.5F
Calories: 160


Iced Skinny Cinnamon Dolce Latte
Ask for: Venti, one shot espresso, non-fat milk, sugar-free Cinnamon Dolce syrup, cinnamon dolce topping
Macros: 10P/17C/0F
Calories: 108


Iced Skinny Caffe Latte
Ask for: No need to ask here. They know this one!
Macros: (with almond milk) 7P/12C/0F
Calories: 173


Iced Blonde Americano
Ask for: A splash of heavy whipping cream
Macros: 0P/4C/6F
Calories: 70


Straight From the Menu
Tall
Cool Lime Starbucks Refreshers™ Beverage 45 calories, 0P, 11C, 0F
Iced Espresso Classics — Vanilla Latte 130 calories, 5P, 23C 2.5F
Teavana® Shaken Iced Green Tea Lemonade 35 calories, 0P, 9C, 0F
Skinny Vanilla Latte 0F 18C 12P
Iced Skinny Mocha Latte 70 calories, 0F/12C/7P
Light Caramel Frappuccino 100 calories 0F/22C/3F
Iced Coffee with splash of coconut milk 5 calories
Cafe misto with sf cinnamon dolce and sf vanilla 60 calories, 0F/8C/6P
Tall skinny peppermint mocha 101 calories 1F/13C/10P
Iced Americano with sugar free mocha and skim milk28 calories 0F/5C/2P
Double Blended Expresso 10 calories, 2 pumps of SF caramel/cinnamon dolce with splenda/no base
Mshell’s Infamous Blendicano Quad expresso, venti scoop of ice, your choice of SF syrup, blend
Nonfat Iced Caramel Machiato 140 calories 1.5F/26C/7P
Java Chip Light Frapp Blended 150 calories 3F/29C/4F
Unsweetened Passion Fruit Ice Tea 0 calories
Iced Cinnamon Dolce Latte with SF vanilla 60 calories 0F/9C/6P
Nonfat Chai Tea Latte140 calories 0F/25C/10P
Nonfat Caffè Latte with Sugar Free Mocha 70 calories 0F/10C//6P
Latte Macchiato 100 calories 0F/15C/10P
Iced Vanilla Spice Latte (No whip-nonfat milk) 120calories 0F/23C//6P
Vanilla Bean Creme Frapp Blended (No Whip-Nonfat Milk) 170 calories 0F/39C/4P
Caramel Waffle Cone Creme Frapp Blended 190 calories 1.5F/39C/4P


Grande
Pike Place Roast 5 calories, 1P, 0C, 0F
Starbucks Doubleshot on Ice Beverage: 35 calories, 3P, 5C, 0F
Cappuccino (nonfat milk): 80 calories, 8P, 12C, 0F
Iced Caffè Latte (nonfat milk): 90 calories, 8P, 13C, 0F
Coffee Light Frappuccino Blended Coffee (nonfat milk): 110 calories, 3P, 24C, 0F
Caffè Americano 15 calories, 1P3C,0F
Grande non fat misto with sugar free caramel or vanilla. 70calories 0F/10C/7P


For more articles on health and fitness, checkout my website www.demefit.com

Demetra is not a physician or registered dietitian. The content of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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