The 10 Best Sugar-Free Drinks At Starbucks, According To RDs - Women's Health

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While there's a clear difference between morning people and night owls, I think there's one thing everyone can agree on—there's no better place than Starbucks for a first-thing-in-the-morning stop or a midday boost. Sure, you'll find caffeine there—praise be—but you can also score a breakfast sandwich, oatmeal, and even a lunchtime Tomato & Mozzarella Panini.

But back to the drinks. They are amazingly good, yes. But they also excel at another thing—packing in the sugar. "It is often shocking to people just how much sugar—and unnecessary calories—are in some of these drinks," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and adjunct professor of nutrition at New York University. "Plus, because they are liquids, our bodies don’t register fullness."

The gist? A whole lotta sugar and calories for little to no satisfaction in terms of appetite. One grande caramel frappuccino, which holds about 54 grams of sugar, contains more added sugar than you should be eating in an entire day, Young points out. (The American Heart Association recommends women consume no more than 25 grams of sugar per day, FYI.)

Consider what else you'll be eating that day and you might realize your Starbucks habit could be contributing to short and long-term health complications. Among them? Excess sugar intake has been linked to an increased risk of type-2 diabetes and cardiovascular disease.

But even if you aren't overly concerned with your carbohydrate or sugar absorption, decreasing your intake of added sugars is a good idea, Lorencz says. "In the short term, drinking too much added sugar can result in weight gain, cause acne flare-ups, and affect your energy and mood. Reducing your sugar intake can help you to feel your best day-to-day and protect your health in the long term."

That doesn't mean you have to give up that caramel frap forever. Just try to swap in some sugar-free Starbucks drinks when you can.

Want to get started now? Here are Starbucks' top sugar-free or lower-sugar options, according to nutritionists.

1 Grande Cold Brew

The classic cold brew is a refreshing way to get your daily dose of caffeine sans sugar. Keep in mind, however, that its zero grams of sugar comes from drinking it straight up (read: no added creamers or sugar).

If you do want to add a splash of somethin', Young suggests adding low-fat milk or unsweetened dairy-free milk.

Per serving (one grande beverage): 3 calories, 0 g fat (0 g sat), 0 g carbs, 0 g sugar, 15 mg sodium, 0 g fiber, 0 g protein

2 Chai Tea with Steamed Milk

Note: This drink is not a chai tea latte (the grande at Starbucks packs approximately 40 grams of sugar depending on which milk you choose), but the taste comes pretty darn close.

Next time you're at the SB counter, ask for a chai tea with steamed milk for a "flavorful, low-sugar drink," suggests Lorencz. Add a dash of stevia and sip away.

Per serving (one grande beverage with steamed almond milk): 110 calories, 7 g fat (.5 g sat), 12 g carbs, 6 g sugar, 192 mg sodium, 3 g fiber, 3 g protein

3 Tall Cappuccino

Sure, some mornings call for a bigger-is-better approach when it comes to coffee. But if you're looking to decrease your sugar intake, a simple solution might be to cut back on the size of your drink, says Jasmine El Nabli, RDN, health and wellness director at Parentis Health.

"A grande cappuccino at Starbucks comes in at a whopping 12 grams of sugar, from the milk of course, but if you’re looking for a lower sugar option, make it a tall instead, which contains 8 grams of sugar." (That number holds true whether you choose whole, 2 percent, or non-fat milk, BTW.)

Not a cappuccino fan? Consider trying this trick out on your other favorite beverages.

Per serving (one tall beverage with whole milk): 90 calories, 4.5 g fat (2.5 g sat), 8 g carbs, 8 g sugar, 60 mg sodium, 0 g fiber, 5 g protein

4 Passion Tango Tea

The simple answer to cutting back on sugary drinks would appear to be nixing sugar altogether, right? One problem—unsweetened drinks don't always taste the best, Lorencz says, which is why she recommends the Iced Passion Tango Tea.

"Unlike many unsweetened teas, the hibiscus in this tea blend adds a subtle sweetness, so you won't miss the extra sugar," she notes.

Per serving (one unsweetened grande beverage): 45 calories, 0 g fat (0 g sat), 12 g carbs, 12 g sugar, 0 mg sodium, 0 g fiber, 0 g protein

5 Honey Almondmilk Cold Brew

If you want to make all your sugar-free drink dreams come true, try the Honey Almondmilk[sic] Cold Brew. Even the name sounds like a treat, amirite?

"With 5 grams of sugar in a tall, this is a great lower-sugar, dairy-free, flavorful iced coffee option," Lorencz says.

Per serving (one grande beverage): 50 calories, .5 g fat (0 g sat), 11 g carbs, 10 g sugar, 25 mg sodium, 0 g fiber, 0 g protein

6 Jade Citrus Mint Tea

Tea that also comes with total-body benefits? Sounds like a win-win. When it comes to the Jade Citrus Mint Brewed Tea, El Nabli says you can not only count on zero grams of sugar, but a health kick to boot.

"This antioxidant-rich drink contains organic green tea, lemon verbena, lemongrass, and a hint of spearmint that will leave your tastebuds feeling refreshed," she says. No added sugar required.

Per serving (one grande beverage): 0 calories,0 g fat (0 g sat), 0 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 0 g protein

7 Black Coffee

Yep, that's right. Order a straight-up Blonde, Pike's Place, or whatever brew suits your caffeine fancy, don't add sugar, and you have yourself the original sugar-free Starbucks beverage.

Bonus? A grande coffee is also carb-free. You're welcome keto diet followers.

Per serving (one grande beverage): 5 calories, 0 g fat (0 g sat), 0 g carbs, 0 g sugar, 10 mg sodium, 0 g fiber, 1 g protein

8 London Fog Latte

Pinkies in the air for this Starbucks' favorite, the London Fog Tea Latte. Grab it iced or hot and choose sugar-free vanilla syrup to "save yourself 20 grams of sugar," Lorencz says.

Per serving (one grande beverage): 70 calories, 0 g fat (0 g sat), 11 g carbs, 11 g sugar, 115 mg sodium, 0 g fiber, 7 g protein

9 Hot Tea with Honey

Keep your sugar content in check by asking the barista to let you add honey to your hot tea yourself, Lemein says. "A drizzle of honey goes a long way and teas like mint or citrus already have a lot of flavor," she notes.

Try the Peach Tranquility Tea for a naturally sweet kick.

Per serving (one grande peach tranquility tea with .5 tablespoon of honey): 32 calories, 0 g fat (0 g sat), 9 g carbs, 9 g sugar, >1 mg sodium, 0 g fiber, 0 g protein

10 Cafe Misto

Maybe you don't need sugar but you love the creaminess of a hot drink? If that sounds like you, Lorencz recommends trying a short Cafe Misto, adding: "If you want a little extra flavor, choose any sugar-free flavor shot."

Per serving (one grande beverage with 2 percent milk): 70 calories, 4 g fat (2 g sat), 10 g carbs, 10 g sugar, 100 mg sodium, 0 g fiber, 7 g protein

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