Starbucks Macros: Complete Nutrition Guide for Drinks and Food

Your daily Starbucks run could be sabotaging your macros—or it could be completely fine. The difference? Knowing what to order.

A Venti Frappuccino can pack more calories than a Big Mac, while a smart coffee order can be nearly zero calories. This guide breaks down every Starbucks option so you can enjoy your coffee habit guilt-free.

The Starbucks Calorie Problem

Most people don’t realize how calorie-dense Starbucks drinks can be:

• Venti White Mocha: 580 calories
• Venti Caramel Frappuccino: 470 calories
• Grande Pumpkin Spice Latte: 390 calories

That’s a meal’s worth of calories in a single drink. But there’s good news: Starbucks is incredibly customizable.

Starbucks Coffee Drinks Macros (Grande, 16oz)

Espresso-Based Drinks

Drink	Calories	Protein (g)	Carbs (g)	Fat (g)
Espresso (Solo)	5	0	1	0
Espresso (Doppio)	10	1	2	0
Americano	15	1	3	0
Latte	190	13	19	7
Latte (with Nonfat Milk)	130	13	19	0
Latte (with Almond Milk)	100	3	11	4
Latte (with Oat Milk)	180	4	29	5
Cappuccino	140	10	14	5
Flat White	220	12	17	11
Caramel Macchiato	250	10	34	7
Mocha	360	12	47	14
White Mocha	430	12	53	18

Brewed Coffee & Cold Brew

Drink	Calories	Protein (g)	Carbs (g)	Fat (g)
Brewed Coffee (Black)	5	1	0	0
Iced Coffee (Black)	5	1	0	0
Cold Brew (Black)	5	0	0	0
Nitro Cold Brew	5	0	0	0
Nitro Cold Brew with Sweet Cream	70	1	4	5
Vanilla Sweet Cream Cold Brew	110	1	14	5
Pumpkin Cream Cold Brew	250	3	31	12
Salted Caramel Cream Cold Brew	230	2	32	10

Frappuccinos (Grande with Whip)

Drink	Calories	Protein (g)	Carbs (g)	Fat (g)
Coffee Frappuccino	230	3	46	3
Caramel Frappuccino	380	4	54	16
Mocha Frappuccino	370	5	51	15
Vanilla Bean Frappuccino	380	5	52	16
Java Chip Frappuccino	440	5	63	19
Strawberry Creme Frappuccino	370	4	54	15

Warning: Frappuccinos are desserts disguised as coffee. Treat them as treats, not daily drinks.

Starbucks Tea Drinks Macros (Grande)

Tea	Calories	Protein (g)	Carbs (g)	Fat (g)
Hot Brewed Tea	0	0	0	0
Iced Tea (Unsweetened)	0	0	0	0
Iced Green Tea Lemonade	70	0	17	0
Chai Tea Latte	240	8	42	4
Chai Tea Latte (Nonfat)	200	8	42	0
Matcha Green Tea Latte	240	7	34	7
London Fog Tea Latte	140	6	28	0

Starbucks Food Macros

Breakfast Items

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Egg White & Roasted Red Pepper Sous Vide Egg Bites	170	13	11	8
Bacon & Gruyere Sous Vide Egg Bites	300	19	9	21
Kale & Portabella Mushroom Sous Vide Egg Bites	230	14	13	14
Bacon, Gouda & Egg Sandwich	370	18	35	17
Impossible Breakfast Sandwich	430	22	38	21
Turkey Bacon, Cheddar & Egg White Sandwich	230	17	28	5
Spinach, Feta & Egg White Wrap	290	20	34	8
Avocado Spread	90	1	4	8
Butter Croissant	260	5	32	12
Cheese Danish	420	7	44	24
Blueberry Muffin	380	5	55	16

Protein Boxes & Lunch

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Cheese & Fruit Protein Box	470	16	42	27
Eggs & Cheddar Protein Box	470	25	36	25
Chickpea Bites & Avocado Protein Box	500	14	49	28
Chicken & Quinoa Protein Bowl	420	27	35	18
Turkey & Basil Pesto Sandwich	480	27	47	20
Tomato & Mozzarella Panini	380	14	47	14

Snacks & Sweets

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Banana	110	1	28	0
String Cheese	80	8	0	6
Almonds (1 oz)	170	6	6	15
Kind Bar	200	4	22	12
Perfect Bar	330	17	28	18
Chocolate Chip Cookie	360	4	51	16
Birthday Cake Pop	180	2	21	10
Brownie	410	5	53	21

Best Starbucks Orders by Goal

Best High-Protein Starbucks Order

Protein Breakfast Combo

• Bacon & Gruyere Egg Bites
• Grande Nonfat Latte

Macros: 430 calories | 32g protein | 28g carbs | 21g fat

Best Low-Calorie Starbucks Order (Under 200 Cal)

Light & Lean

• Grande Americano with splash of oat milk
• Banana

Macros: 135 calories | 2g protein | 30g carbs | 1g fat

Best Keto Starbucks Order

Fat Fuel

• Grande Cold Brew with heavy cream (ask for 2 oz)
• Bacon & Gruyere Egg Bites

Macros: ~400 calories | 20g protein | 10g carbs | 32g fat

Best Balanced Starbucks Order

Macro-Friendly Breakfast

• Turkey Bacon, Cheddar & Egg White Sandwich
• Grande Nonfat Cappuccino
• String Cheese

Macros: 450 calories | 38g protein | 42g carbs | 11g fat

How to Customize Your Starbucks Order

To Minimize Calories in Drinks:

Milk swaps (Grande Latte comparison):

• Whole milk: 190 cal
• 2% milk: 150 cal
• Nonfat milk: 130 cal
• Almond milk: 100 cal
• Oat milk: 180 cal (higher carbs)

Syrup adjustments:

• Standard pumps per size: Tall (3), Grande (4), Venti (5)
• Ask for half pumps to cut sugar/carbs in half
• Sugar-free vanilla is available (0 cal)
• Each regular syrup pump = ~20 calories, 5g carbs

Other modifications:

• Skip the whip – Saves 80-110 calories
• Light ice on iced drinks = more actual drink
• Extra espresso adds flavor, minimal calories
• Blonde espresso for more caffeine, same calories

The Best Modifications for Cutting:

1. Skinny Vanilla Latte – Nonfat milk + sugar-free vanilla

   • Grande: ~100 calories

2. Iced Coffee with Splash of Milk – Specify “splash” not regular

   • Grande: ~30 calories

3. Nitro Cold Brew – Naturally creamy without added calories

   • Grande: 5 calories

4. Americano with Almond Milk – Coffee-forward, low cal

   • Grande: ~25 calories

To Maximize Protein:

• Choose egg-based food – Egg bites, sandwiches, wraps
• Add a protein box – Most have 14-27g protein
• Nonfat lattes actually have decent protein (13g for Grande)
• Add a cheese stick – 8g protein, 80 calories

Zero and Near-Zero Calorie Starbucks Drinks

If you’re deep in a cut, these drinks are essentially free:

Drink	Calories
Black Coffee	5
Americano	15
Black Cold Brew	5
Nitro Cold Brew	5
Iced Black Tea	0
Iced Green Tea	0
Hot Tea	0
Espresso	5-10

Add a splash of nonfat milk (~10 cal) and sugar-free syrup (0 cal) for flavor without significant calories.

Starbucks Secret Menu: Macro-Friendly Versions

”Skinny” Frappuccino

Order: Light Frappuccino base, nonfat milk, no whip, sugar-free syrup Saves: ~150-200 calories

Protein Cold Brew

Order: Grande Cold Brew, add a scoop of protein powder from home (bring it with you), shake in cup with extra ice Result: ~130 calories, 25g+ protein

Low-Cal “Pink Drink”

Order: Passion Tango Tea, light coconut milk, no sweetener Saves: ~100 calories vs. regular Pink Drink

Frequently Asked Questions

How many calories are in a Starbucks Latte?

A Grande Latte with 2% milk has about 190 calories and 13g of protein. With nonfat milk, it drops to 130 calories. With almond milk, only 100 calories.

What is the lowest calorie drink at Starbucks?

Black coffee, cold brew, Americano, and unsweetened tea are all under 15 calories. For something with more substance, a Grande Nonfat Latte is 130 calories.

Are Starbucks egg bites good for macros?

Yes! Egg bites are excellent for macros. The Egg White & Roasted Red Pepper bites have 13g protein for only 170 calories. Bacon & Gruyere has 19g protein but more calories (300).

How do I order sugar-free at Starbucks?

Ask for sugar-free syrup (vanilla is the most common). You can also ask for “no classic” (classic is the liquid sweetener) and use Stevia or Splenda from the condiment bar.

What’s the best high-protein option at Starbucks?

For food: Eggs & Cheddar Protein Box (25g protein) or Turkey Bacon & Egg White Sandwich (17g protein). For drinks: Nonfat Latte (13g protein per Grande).

Can I drink Starbucks while cutting?

Absolutely. Stick to black coffee, Americanos, unsweetened tea, or nonfat lattes. Avoid Frappuccinos, mochas, and drinks with whipped cream. A smart Starbucks order can be under 50 calories.

How many pumps of syrup should I get?

Standard is 3/4/5 for Tall/Grande/Venti. For cutting, ask for half pumps or use sugar-free. Each regular pump adds about 20 calories and 5g carbs.

The Bottom Line

Starbucks can be a macro tracker’s best friend or worst enemy depending on your order. The difference between a black cold brew (5 cal) and a Venti White Mocha with whip (580 cal) is enormous.

Key takeaways:

• Black coffee/cold brew/Americano = nearly zero calories
• Frappuccinos are desserts, not everyday drinks
• Nonfat milk and sugar-free syrups are your friends
• Egg bites and protein boxes are solid macro-friendly food options
• Ask for half pumps to cut sweetener calories in half
• Skip the whip – saves 80-110 calories instantly

Know the menu, customize wisely, and your daily Starbucks run won’t derail your macros.