đĽ Updated October 2026
Starbucks Nutrition & Calories: Drinks and Food Guide
Calories for every Starbucks drink and food item in one place, the lowest- and highest-calorie picks, high-protein options with official protein counts, caffeine levels and easy ways to make any order lighter.
Starbucks calories range from 0 for unsweetened tea to about 480 for a Grande Mocha Cookie Crumble Frappuccino or Peppermint White Hot Chocolate. Black coffee, cold brew, Caffè Americano and unsweetened iced tea all have 15 calories or less in a Grande. On the food side, snacks start around 70 calories and the most filling breakfast wrap has 640.
All drink calories below are for a Grande (16 fl oz) made the standard way, with 2% milk where milk is used and whipped cream where the recipe includes it.
Lowest-Calorie Starbucks Drinks
| Drink | Calories (Grande) | Category |
|---|---|---|
| Unsweetened hot or iced tea (Black, Green, Passion Tango, Earl Grey) | 0 | Tea |
| Pike Place, Blonde or Dark Roast brewed coffee | 5 | Hot coffee |
| Tropical Citrus Iced Energy | 5 | Iced Energy |
| Cold Brew / Nitro Cold Brew | 10 | Cold coffee |
| Melon Burst Iced Energy | 10 | Iced Energy |
| Caffè Americano / Iced Coffee | 15 | Coffee |
| Iced tea lemonades | 50 | Tea |
| Mango Dragonfruit Refresher | 90 | Refresher |
| Iced Shaken Espresso | 100 | Cold coffee |
| Strawberry Açaà Refresher | 100 | Refresher |
| Caffè Misto | 110 | Hot coffee |
| Iced Caffè Latte | 130 | Cold coffee |
| Cappuccino | 140 | Hot coffee |
Highest-Calorie Starbucks Drinks
| Drink | Calories (Grande) |
|---|---|
| Mocha Cookie Crumble Frappuccino | 480 |
| Peppermint White Hot Chocolate | 480 |
| Caramel Ribbon Crunch Frappuccino | 470 |
| Chocolate Cookie Crumble Crème Frappuccino | 460 |
| Java Chip Frappuccino | 440 |
| Peppermint Hot Chocolate | 440 |
| White Hot Chocolate | 400 |
| White Chocolate Mocha (hot or iced) | 390 |
Most of these calories come from sauces, syrups and whipped cream rather than the coffee itself. See the Frappuccino menu and hot drinks menu for every flavor.
High-Protein Starbucks Drinks
Starbucks expanded its protein lineup in 2026. According to Starbucks, these Grande drinks contain approximately:
| Drink | Protein (Grande, approx.) |
|---|---|
| Iced Protein Matcha | 36 g |
| Caramel Protein Latte | 27 g |
| Iced Vanilla Cream Protein Latte | 26 g |
| Iced Banana Cream Protein Matcha | 24 g |
| Chocolate Cream Protein Cold Brew | 19 g |
| Pistachio Latte | 12 g |
| Iced Dubai Chocolate Matcha | 10 g |
| Add Protein Cold Foam to most protein drinks | +15 g |
Adding a Protein Cold Foam to an Iced Protein Matcha or Iced Protein Latte can push a drink past 40 grams of protein. Customizations cost extra.
Iced Protein Matcha
Vanilla Protein Latte
Iced Caramel Protein Latte
Caramel Protein Latte
Lowest-Calorie Starbucks Food
| Food | Calories |
|---|---|
| Country Archer Turkey Jerky | 70 |
| Peter Rabbit Organics Strawberry Banana pouch | 80 |
| Thatâs It Fruit Bars | 100 |
| Petite Vanilla Bean Scone | 130 |
| Cake pops | 140â160 |
| Rolled & Steel-Cut Oatmeal | 160 |
| Egg White & Roasted Red Pepper Egg Bites | 170 |
| Truffle, Mushroom & Brie Egg Bites | 200 |
| Turkey Bacon, Cheddar & Egg White Sandwich | 230 |
| Spicy Falafel Pocket | 230 |
Highest-Calorie Starbucks Food
| Food | Calories |
|---|---|
| Bacon, Sausage & Egg Wrap | 640 |
| Eggs & Gouda Protein Box | 530 |
| Crispy Grilled Cheese on Sourdough | 520 |
| Turkey, Provolone & Pesto on Ciabatta | 520 |
| Cheese Trio Protein Box | 520 |
| Sausage, Cheddar & Egg Sandwich | 480 |
| Double Chocolate Brownie | 480 |
Full lists are on the breakfast menu and food menu pages.
Caffeine in Popular Starbucks Drinks
| Drink (Grande) | Approx. caffeine |
|---|---|
| Energy Refresher | 125 mg (Starbucks) |
| Coffee Frappuccino | 95 mg |
| Chai Latte | 95 mg |
| Matcha Latte | 80 mg |
| Classic Refresher | 45â55 mg |
| London Fog Latte | 40 mg |
| Iced Green Tea | 25 mg |
| Herbal tea, Vanilla Crème, Strawberry Crème Frappuccino | 0 mg |
How to Make Any Starbucks Order Lighter
- Ask for fewer pumps. Each pump of a standard syrup adds roughly 20 calories, so âhalf the pumpsâ cuts a lot of sugar.
- Switch the milk. Nonfat or almond milk usually has fewer calories than 2% or whole milk.
- Skip the whipped cream and drizzle on mochas, hot chocolate and Frappuccinos.
- Choose sugar-free vanilla syrup where available.
- Size down. A Tall usually has about 20% fewer calories than a Grande (for example, 150 vs. 190 for a Caffè Latte).
- Go iced. Ice takes up space, so iced lattes usually have fewer calories than the same drink hot.
Allergen and Dietary Information
Starbucks prepares drinks and food in shared spaces with shared equipment, so it cannot guarantee that any item is free of allergens such as milk, soy, wheat, eggs, tree nuts or peanuts. Check the ingredient and allergen details for each item in the Starbucks app before ordering if you have a food allergy. Non-dairy milk options include oat, almond, soy and coconut milk.
Starbucks Nutrition FAQs
What is the lowest-calorie drink at Starbucks?
Unsweetened hot or iced tea has 0 calories. Brewed coffee has 5 calories, and cold brew 10 calories, in a Grande.
What is the healthiest drink at Starbucks?
For low calories and no sugar, choose unsweetened tea, brewed coffee, cold brew or a Caffè Americano. For protein, the Iced Protein Matcha has about 36 grams in a Grande.
How many calories are in a Grande latte?
A Grande Caffè Latte with 2% milk has 190 calories; an Iced Caffè Latte has 130.
Which Starbucks drink has the most protein?
The Iced Protein Matcha has about 36 grams of protein in a Grande, and adding Protein Cold Foam adds about 15 grams more.
Does Starbucks have gluten-free food?
Starbucks cannot guarantee any item is gluten-free because food is prepared in shared spaces. Check each itemâs allergen information in the Starbucks app.
Calories are from Starbucks nutrition information where available and published menu data. Protein figures are approximate values published by Starbucks. starbukmenu.com is not affiliated with Starbucks Corporation.