- Many Starbucks drinks contain two to three times the sugar of a glazed doughnut.
- Some Starbucks offerings pack nearly 10 teaspoons of sugar per Tall (12-ounce) drink.
- To cut added sugar, skip the sweetener or ask for a single pump, and keep serving sizes small.
Whether you’re craving a caffeine kick or just want a cool, frosty drink, Starbucks has something for everyone. Unfortunately, that something can often include a boatload of sugar. In fact, some of Starbucks’ most popular drinks pack more sugar than the 13 grams of sugar in a Dunkin’ glazed doughnut.
To complicate matters, most of these drinks’ sugar is in the form of added sugar. That’s not totally surprising. After all, sugary drinks are our No. 1 source of added sugar. Trouble is, added sugar doesn’t just supply lots of unwanted calories. It can also spell all sorts of trouble for your health. “Too much added sugar over time increases your risk for chronic conditions like diabetes, inflammation, heart disease and obesity,” says Lisa Valente, M.S., RD. “But even too much in the short term can make you feel sluggish and crave more sweets during the day.” So, anything you can do to cut back on sugary drinks is a victory.
Before we dive into which drinks are the biggest offenders, there are a few helpful things to keep in mind, like how much added sugar is OK and how much is too much. According to the Dietary Guidelines for Americans, added sugar should make up no more than 10% of our total daily calories. That’s roughly 50 grams of added sugar for someone who eats about 2,000 calories per day. Next, know that Starbucks doesn’t differentiate between added sugar and total sugar on its nutrition stats. However, there are some hints that are hidden in the fine print as to where that added sugar comes from, and we’re going to share them with you.
Read on to learn about the Starbucks drinks that are swimming in added sugar, plus lower-sugar options that are equally delicious, but way healthier.
To keep the playing field even, all nutrition stats are for a 12-ounce (Tall) drink.
1. Pumpkin Spice Latte
This seasonal favorite tops Starbucks’ chart for added sugar with 38 grams of total sugar. Where is all that sweet stuff coming from? The answer is a mix of natural and added sugar. “Lattes are made with milk and are going to have some natural sugar coming from the milk,” says Valente. How much of this drink’s 38 grams of sugar is added? It’s hard to say for sure. But 8 ounces of milk contain just 12 grams of natural sugar. So, even if that 12-ounce cup was made with 11 ounces of milk, it would contain at least 20 grams of added sugar.
2. White Chocolate Mocha
Not far behind the Pumpkin Spice Latte is the White Chocolate Mocha, clocking in at 34 grams of total sugar. The bulk of this comes from that syrupy white chocolate mocha sauce, which lists sugar as the first ingredient. Since this drink is made with 2% milk, it’s fair to say it contains at least 17 grams of added sugar.
3. Cinnamon Dolce Latte
Cinnamon may be known as a super spice that helps balance blood sugar. But the 31 grams of sugar in this latte undo any of its benefits. Backing out the natural sugar from milk, you’re probably looking at a minimum of 14 grams of added sugar. You can lighten things up, though. “Something to consider is that flavored coffee drinks often have at least three to four pumps of syrup,” says Meme Inge, M.S., RD. “So, if you are trying to reduce added sugar, it can be helpful to ask for one or two pumps of syrup instead.”
4. Strawberry Acai Refresher
This seemingly lighter drink may seem like a safer choice, but don’t get your hopes up. “For a drink like a refresher made with tea and fruit juice, some of the sugar will be from the juice, but most is added sugar,” says Valente. In fact, after water, the top ingredient in this drink is sugar. Yes, there is some juice, and even a few freeze-dried strawberries—but they’re the last ingredient on the list. The result is a healthy-sounding drink with a surprising 16 grams of sugar.
5. Matcha Creme Frappuccino
Matcha may have a solid track record for fighting inflammation. But when it’s whipped into a syrupy drink with 31 grams of sugar, those benefits go down the drain. While it’s hard to tell how much sugar is added to this milk-containing drink, its low protein content is a big tip-off. While some of the other milk-based drinks on this list contain 11 grams of protein, this one has a mere 4 grams of protein. That’s a big hint that it has way less milk, and therefore less natural sugar and more added sugar.
Low-Added-Sugar Drinks to Try
Since Starbucks lets you customize your drinks, there are plenty of ways to lower the added sugar. With these dietitian-backed suggestions, you can still enjoy your coffee (or tea!) with a fraction of the added sugar.
- Classic Iced Passion Tango Tea: Craving a crisp, cool tea on a hot day? This order has zero grams of sugar and is a refreshing delight to enjoy morning, noon or night. It’s caffeine-free too, so it won’t impede your sleep.
- Vanilla Sweet Cream Nitro Cold Brew: If you love the taste of cold brew, this order has only 4 grams of total sugar thanks to a splash of vanilla sweet cream. Just be sure to keep things simple and skip all the optional sugary extras.
- Coffee with a Splash of Milk: Whether it’s dairy milk, oat milk, soy milk or coconut milk, a splash of milk contains negligible sugar and adds a nice little pop of flavor to your cup.
- Plain or Low-Sugar Latte: Yes, dairy milk has some natural sugar. In return, it provides high-quality protein plus calcium, potassium and more. If you’re craving a little extra sweetness, go with a pump of sugar-free syrup.
Our Expert Take
Starbucks may be a fan favorite, but some of their drinks pack more added sugar than a glazed doughnut. Considering that sugar-sweetened beverages are our top source of added sugar, it can be helpful to know which ones are OK to drink and which ones are best to skip. Some of Starbucks’ highest sugar offerings are their Pumpkin Spice Latte, White Chocolate Mocha, Cinnamon Dolce Latte, Strawberry Acai Refresher and Matcha Creme Frappuccino. Fortunately, this chain has nearly limitless ways to modify your drink. With a few strategic tweaks, you can still enjoy your favorite drink with a fraction of the added sugar (or none at all!). So, skip the sweetener, ask for just one pump of syrup or choose sugar-free syrup when available.
