Starbucks is drink-heavy so we’ll start with that then move to food. If you check out their nutrition website, make sure to click on the actual items to get macros. Otherwise you can’t see them.
Nutrition Calculator: https://www.starbucks.com/menu/catalog/nutrition
Bold= Exactly what to say to the cashier*
*At coffee places, it’s especially important to be specific with your order. In the case of Starbucks (or any coffee spot for that matter), say what’s in bold here but also say exactly how you want the drink made so there is no room for interpretation or error. Quotations are included in the description for what to say exactly.
Some general guidelines:
- Order the smallest size. For hot drinks that’s a “short” and for cold drinks, that’s a “tall.”
- Replacing milk with half water/half heavy cream saves you carbs
- Sugar free syrups are your friends. No more than two pumps though.
- Don’t forget about certain spices like Cinnamon and Nutmeg to add more flavor.
- When in doubt and if you feel comfortable doing it, write your order down and give it to the cashier so they can reference.
Top Hot Drink Options:
Coffee- Coffee is naturally keto friendly. Order any size. The low carb brews are Starbucks are:
- Pike Place Roast
- Featured Dark Roast
- Blonde Roast
- Clover Brewed Coffee
- Decaf Pike Place.
Macros are: 5-10 calories, 0g net carbs, 0g fat, 0g protein
Hot Tea- Like coffee, most teas are naturally keto friendly. Any of these will do:
- Royal English Breakfast Tea
- Teavana Early Grey Brewed Tea
- Teavana Organic Chai Tea
- Teavana Joy
- Emperor’s Cloud and Mist Green Tea
- Jade Citrus Mint Green Tea
- Mint Majesty Herbal Tea
- Passion Tango Herbal Tea
- Peach Tranquility Herbal Tea
- Youthberry White Tea
Macros are: 0 calories, 0g net carbs, 0g fat, 0g protein
Americano- Naturally Keto Friendly. You’ll get espresso topped with hot water. Order any size.
Macros are: 5 calories, 1g net carbs, 0g fat, 0g protein
A Short Misto- Ask for a “Short Misto”. It’s naturally low carb and comes with half coffee and half steamed milk.
Macros are: 50 calories, 5g net carbs, 2g fat, 4g protein
Low Carb Flat White- Ask for a “short flat white, with half heavy whipping cream & half water steamed.” If they don’t have heavy whipping cream replace with half & half or whole milk. You’ll get espresso topped with the steamed cream/milk of your choice.
Macros are: 316 calories, 3g net carbs, 32g fat, 2g protein
Low Carb Latte- A latte is espresso with steamed milk and foam on top. To go low carb Ask for a “short americano, with 3/4 water and the rest heavy cream. Add foam on top.” Add 1-2 pumps of sugar free vanilla syrup for more flavor if you would like.
Macros are: 216 calories, 4g net carbs, 22g fat, 3g protein
Low Carb Chai Tea Latte- Typically made with chai syrup (added sugar and honey) and steamed milk. For low carb, Ask for “A Short Chai Tea Latte using Two Chai Tea Bags with two shots of heavy whipping cream and two pumps of the sugar free cinnamon dolce.” Make sure it’s not the concentrate syrup.
Macros are: 316 calories, 4g net carbs, 32g fat, 2g protein
Low Carb Mocha- Typically espresso, with steamed milk, mocha sauce and whipped cream. Ask for “A short mocha with sugar free mocha sauce and replace the milk with half heavy cream/half water.”
Macros are: 305 calories, 4g net carbs, 32g fat, 2g protein
Cold Drinks
Unsweetened Iced Coffee- You can get any of the coffees over ice or you can ask for Cold Brew Coffee. Just make sure to ask for it unsweetened. Ex. “Tall Cold Brew unsweetened.”
Macros are: 5-10 calories, 0g net carbs, 0g fat, 0g protein
Unsweetened Iced Tea- Any of the pre-made Iced Teas are going to be presweetened. Ask for any of the above mentioned hot teas to be brewed and poured over ice. Use Stevia to sweeten or leave unsweetened.
Macros are: 0 calories, 0g net carbs, 0g fat, 0g protein
Nitro Cold Brew- You’ll get a smooth, nitrogen fueled version of their cold brew.
Macros are: 5 calories, 0g net carbs, 0g fat, 0g protein
Low Carb Frappuccino- A typical Frappuccino here reaches upward of 40g carbs. To low carb modify, ask for “A tall iced coffee blended Frappuccino style with heavy whipping cream and sugar free syrup.” Top it off with whipped cream and cinnamon if you would like.
Macros are: 210 calories, 4g net carbs, 22g fat, 1g protein
Low Carb Caramel Macchiato- Ask for “A Tall Iced Americano, two shots of heavy whipping cream, two pumps of sugar free vanilla syrup, very light caramel drizzle on top.” Whip cream optional (will add 2g carbs)
Macros are: 274 calories, 7g net carbs, 28g fat, 3g protein
Low Carb Pink Drink- Ask for “Passion Tango Herbal Tea over ice with two shots of heavy whipping cream and two pumps of sugar free vanilla syrup.”
Macros are: 206 calories, 4g net carbs, 22g fat, 1g protein
Top Food Options:
Bacon, Gouda, & Egg Breakfast Sandwich (No Roll)- You’ll get bacon, gouda cheese, and a parmesan frittata egg patty. Available at select locations.
Macros are: 250 calories, 2g net carbs, 19g fat, 18g protein
Sausage, Cheddar, & Egg Breakfast Sandwich (No English Muffin)- You’ll get a sausage patty, cheddar cheese, and egg patty.
Macros are: 380 calories, 2g net carbs, 28g fat, 16g protein
Ham, Swiss & Egg Breakfast Sandwich (No Croissant)- You’ll get ham, swiss cheese, and an egg patty.
Macros are: 160 calories, 2g net carbs, 10g fat, 10g protein
Sous Vide Egg Bites- Bacon & Gruyere- You’ll get bite sized eggs infused with Gruyere and Monterey Jack cheese topped with bacon. Order of two.
Macros are: 310 calories, 9g net carbs, 22g fat, 19g protein
Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich (No Roll)- You’ll get a chorizo patty, monterey jack cheese, and egg patty.
Macros are: 300 calories, 3g net carbs, 22g fat, 25g protein