Starbucks serves as a reliable option for those seeking a quick and flavorful cup of coffee. With numerous stores conveniently located, you can usually find one nearby. While Starbucks' coffee may not quite match the quality of a freshly roasted brew from a local cafe, it certainly gets the job done. It's also an ideal choice for coffee enthusiasts who prefer sweet and indulgent treats over a plain black coffee. Their menu boasts a wide variety of more than 100 flavors and drink options. However, it's important to exercise caution if you have a sweet tooth. Some of Starbucks' drinks, especially in the Grande size, contain an astonishing 70 grams or more of sugar!
Indulging in a sugary coffee as an occasional treat is generally harmless, but establishing a routine of consuming sugary beverages, whether coffee, soda, or fruit juices with added sugars, can potentially lead to health concerns. Research has linked regular consumption of sugary drinks to issues such as insulin resistance, digestive problems, a higher risk of cardiovascular disorders, and an increased likelihood of developing type 2 diabetes.
In order to mitigate potential health risks, the American Heart Association recommends that women should restrict their daily intake of added sugars to 25 grams (equivalent to 6 teaspoons or 100 calories), while men should limit their consumption to 36 grams (equivalent to 9 teaspoons or 150 calories).
Now, turning our attention back to Starbucks. The recommended daily added sugar limit falls within the range of 25-36 grams. However, many Starbucks beverages exceed this limit, with some even containing double or triple the daily recommended amount in a single order. This is not to discourage you from enjoying your favorite coffee treats occasionally, but regular consumption of such high sugar content may not be the healthiest choice.
To assist you in making more informed choices when selecting your beverages, we've compiled a guide that ranks every drink on the Starbucks menu by their sugar content in a Grande (16-ounce) size. We've categorized the drinks into distinct groups (Frappuccinos, cold coffees, hot teas, etc.) and highlighted the top three highest-sugar options within each category.
FRAPPUCCINOS
The iconic Starbucks Frappuccino offers a delightful blend of sweetness and satisfying flavors. However, this delectable treat also packs a significant number of added sugars. Even the Frappuccino with the lowest sugar content, the regular Espresso Frap, contains 42 grams of sugar, surpassing the recommended daily intake in a single serving. At the other end of the spectrum, the Peppermint White Chocolate Mocha Frappuccino boasts the highest sugar content at a whopping 73 grams.
3) Tie: Peppermint Mocha Frappuccino: 63 grams
The Grande-sized festive Frappuccino, prepared with whole milk, added pumps of peppermint and mocha syrup, garnished with whipped cream and chocolate curls, contains a total of 63 grams of sugar.
3)Tie: Caffè Vanilla Frappuccino: 63 grams
The Grande-sized festive Frappuccino, prepared with whole milk, added pumps of peppermint and mocha syrup, garnished with whipped cream and chocolate curls, contains a total of 63 grams of sugar.
2)Pumpkin Spice Frappuccino: 65 grams
Pumpkin Spice offers a delightful flavor that's tempting to enjoy throughout the year. However, these delightful autumnal tastes unfortunately come with a substantial dose of added sugars. In a 16-ounce Frappuccino, you'll find a staggering 65 grams of added sugar, far exceeding the daily limit recommended by the American Heart Association.
1) The Highest-Sugar Frappuccino is… the Peppermint White Chocolate Mocha Frappuccino: 73 grams
While the Peppermint Mocha contains 63 grams of added sugar, the Starbucks Peppermint White Chocolate Mocha takes it a step further with an additional 10 grams. This amounts to two days' worth of sugar for men and three days' worth for women, in accordance with the standards set by the American Heart Association.
OLEATOS
Starbucks' Oleato combines their arabica coffee with extra virgin olive oil (EVOO), a trend that has gained popularity in 2023. EVOO is associated with various health benefits, including reducing inflammation, mitigating oxidative stress, and potentially preventing heart disease.
Despite the potential health advantages of incorporating olive oil into your coffee treat, it's crucial to be aware that several of Starbucks' Oleato beverages still contain a considerable number of added sugars. For a healthier alternative, opt for a regular Oleato Caffe Latte with Oat milk, which contains just 6 grams of sugar.
3) Tie: Iced Matcha Tea Latte with Oleato Golden Foam: 29 grams
Matcha green tea and olive oil can indeed contribute to your health when consumed without added sugar. However, considering the substantial sugar content in the Iced Matcha Tea Latte with Oleato Golden Foam, it's advisable to avoid this particular beverage.
3) Tie: Paradise Drink Refresher with Oleato Golden Foam: 29 grams
The blend of pineapple, passionfruit, coconut milk, and olive oil cold foam creates a delightfully refreshing indulgence. However, with 29 grams of sugar, you're essentially reaching your daily sugar limit with just a single drink.
2) Dragon Drink Refresher with Oleato Golden Foam: 29 grams
The allure of combining mango, dragon fruit, and coconut milk into one delightful beverage is hard to resist. However, before you savor the Starbucks Refresher with Oleato Cold Foam, it's crucial to note that it contains 29 grams of added sugar, which equals the daily recommended limit for sugar intake.
1) The Highest-Sugar Oleato is… the Iced Chai Tea Latte with Oleato Golden Foam: 51 grams.
While many of the other Oleato beverages at Starbucks contain substantial amounts of added sugars, none quite compared to the staggering 51 grams you'll discover in the Iced Chai Tea Latte with Oleato Golden Foam.
HOT COFFEES
Starbucks offers a diverse selection of over 20 hot coffee beverages, spanning options like Americanos, brewed coffee, cappuccinos, and flavored lattes. If you wish to steer clear of sugar entirely, you can opt for a black coffee or keep sugar levels in check with choices like a Caffe Misto or Flat White. However, once you venture into the realm of flavored lattes, you'll encounter surprisingly high quantities of added sugar.
3) White Chocolate Mocha: 53 grams
Espresso combined with steamed milk and flavored syrup can provide a comforting experience during the chilly winter season. However, beverages like the White Chocolate Mocha contain such a significant amount of sugar that it essentially provides more sugar than most individuals require in just two days.
2) Peppermint Mocha: 54 grams
The Peppermint Mocha follows a similar pattern, packing in 54 grams of sugar in a Grande-sized serving. We're not suggesting you should completely abstain from enjoying it if it's one of your favorite holiday indulgences. However, it's essential to be aware of its sugar content when making your festive treat selection for the day.
1) The Highest-Sugar Hot Coffee is… the Peppermint White Chocolate Mocha: 72 grams
What happens when you blend two of Starbucks' most beloved flavors, White Chocolate Mocha and Peppermint? You end up with a whopping 72 grams of sugar in a single cup, which the AHA recommends spreading over a couple of days, at the very least. While indulging on occasion is perfectly fine, you might want to consider opting for a smaller size or requesting one or two fewer pumps when ordering this sweet treat.
HOT DRINKS
Starbucks caters to non-coffee enthusiasts and those seeking a caffeine-free warm beverage with choices like hot chocolate, steamers, and apple juice-based drinks. However, it's important to note that the absence of caffeine in these beverages doesn't necessarily make them healthier than the coffee options.
3) Peppermint Hot Chocolate: 56 grams
Peppermint Mocha enthusiasts looking to avoid caffeine can opt for the Peppermint Hot Chocolate. However, it's worth noting that this beverage includes a hefty eight pumps of syrup, resulting in a sugar content of 56 grams.
2) Caramel Apple Spice: 70 grams
Indulging in a Caramel Apple Spice is a delightful way to conclude a chilly day. However, this steamed apple juice infused with cinnamon syrup, topped with whipped cream and caramel drizzle, contains a substantial 70 grams of sugar in a 16-ounce serving. Opting for the Steamed Apple Juice trims down the sugar content slightly, but you'll still be consuming 50 grams per cup.
1) The Highest-Sugar Hot Drink is… the Peppermint White Hot Chocolate: 74 grams
The highest sugar content among all non-coffee hot beverages, and the single most sugary drink on the entire menu, is the Peppermint White Hot Chocolate. It contains 56 grams in a Tall, 74 grams in a Grande, and an astonishing 92 grams in a Venti size.
This exceptionally high sugar content is a result of the blend of four pumps of White Chocolate Mocha and four pumps of Peppermint, combined with milk, whipped cream, and chocolate curls, which significantly elevates your sugar intake.
HOT TEAS
Tea enthusiasts have plenty to savor at Starbucks, whether it's a hot herbal, black, or green tea, or something with a touch of sweetness like the English Breakfast Tea Latte or Chai Tea Latte. Despite these beverages typically containing less caffeine than most coffee drinks, some of them have alarmingly high sugar content.
3) Matcha Tea Latte: 32 grams
Matcha tea is inherently packed with health benefits and is renowned for its potent antioxidant properties. Nevertheless, when you introduce 32 grams of added sugar into the mix, you're very likely negating these potential advantages.
2) Chai Tea Latte: 42 grams
The Starbucks Chai Tea Concentrate offers a delightful blend of spicy and sweet flavors, making it a popular choice for many customers during the fall and winter seasons. The regular Chai Latte, however, contains a substantial 42 grams of added sugar. If you prefer a lighter option, consider ordering a tall size with one or two fewer pumps of concentrate.
1) The Highest-Sugar Tea is… the Gingerbread Oatmilk Chai: 54 grams
During the holiday season, Starbucks introduces a range of gingerbread-inspired beverage choices, delivering a comforting blend of spicy sweetness. Among these options, the Gingerbread Oatmilk Chai Latte stands out with a sugar content of 54 grams, making it the highest-sugar tea-based drink available on the Starbucks menu.
COLD COFFEES
Starbucks offers a variety of cold coffee options for those warm weather days. You can choose from cold brew, nitro cold brew, iced macchiatos, and iced flavored lattes, each catering to different preferences. If you're looking for options with less added sugar, consider their plain cold brew or iced coffee. Another alternative is the Vanilla Sweet Cream Nitro Cold Brew, which contains only 4 grams of sugar, significantly less than the 14 grams found in their regular Vanilla Sweet Cream Cold Brew.
3) Iced White Chocolate Mocha: 48 grams
Starbucks' White Chocolate Mocha is a timeless favorite that suits any season. For those seeking a cooler option, the iced latte version of this drink is a tempting choice. However, it's worth noting that a single serving contains nearly 50 grams of sugar.
2) Iced Peppermint Mocha: 49 grams
The festive season doesn't necessarily mean you're limited to hot beverages, especially considering that many coffee enthusiasts enjoy iced coffee throughout the year. The Iced Peppermint Mocha is a favorite during the holiday season, offering a December-themed chilled option. However, with its 49 grams of sugar content, it might be best enjoyed as an occasional indulgence rather than a regular treat.
1) The Highest-Sugar Cold Coffee is… the Iced Peppermint White Chocolate Mocha: 68 grams
It's advisable to enjoy drinks with nearly 70 grams of added sugar sparingly, considering that this quantity of sugar is typically recommended to be spread across several days. In case you decide to treat yourself to the Iced Peppermint White Chocolate Mocha, consider opting for a smaller size and sharing it with a friend to moderate your sugar intake.
ICED TEAS
If you're fond of iced drinks but not in the mood for coffee, Starbucks offers a diverse selection of iced teas. Their range includes non-milk options such as Iced Green Tea and Iced Black Tea, as well as richer, milk-infused choices like the Iced Pumpkin Chai Crème Latte or Iced Matcha. However, be mindful of the sugar content in these cold teas, as it can accumulate more quickly than you might anticipate.
3) Iced Chai Tea Latte: 42 grams
Just like its hot counterpart but served over ice, the Starbucks Chai is especially popular during this season, perfectly blending spicy and sweet flavors to satisfy your cravings. However, it's important to note that this drink contains 42 grams of sugar, ranking it as the third highest in sugar content among the iced tea options.
2) Iced Gingerbread Oat Milk Chai: 45 grams
Given that the hot Gingerbread Oat milk Chai is among the sugariest drinks, it's expected that its iced counterpart also has a high sugar content. To reduce your sugar intake, consider requesting fewer pumps of chai syrup or consider sharing the drink with a friend.
1) The Highest-Sugar Iced Tea is… the Iced Pumpkin Cream Chai Tea Latte: 66 grams
The Pumpkin Cream Chai Tea Latte from Starbucks is undoubtedly a tempting choice, particularly during this season. However, considering it contains over 65 grams of added sugar, it might be best to reserve this indulgent treat for a very special occasion.
COLD DRINKS
If you're looking for a refreshing cold drink that isn't tea or coffee, Starbucks offers a variety of options including their range of refreshers and blended beverages.
3) Tie: Frozen Pineapple Passionfruit Lemonade Refresher: 33 grams
The blend of pineapple, passionfruit, and lemonade offers a truly refreshing experience. However, the mix of lemonade and fruit puree in this drink results in a sugar content of 33 grams, which is approximately the recommended daily sugar intake.
3) Tie: Frozen Mango Dragon fruit Lemonade Refresher: 33 grams
The Frozen Mango Dragon fruit Lemonade Refresher shares similarities with the Pineapple Passionfruit option, particularly in terms of its high sugar content due to the blend of lemonade and puree. It's best to enjoy this drink as an occasional treat on a hot day.
2) Frozen Strawberry Acai Lemonade Refresher: 35 grams
This frozen refresher contains two grams more sugar than other options, ranking it as the second highest in the cold drink category. While you don't need to completely remove it from your diet, be mindful that with 35 grams of added sugar per beverage, it represents a full day's worth of sugar intake in a single serving.
1) The Highest-Sugar Cold Drink is… the Blended Strawberry Lemonade: 45 grams
Despite its simplicity, the Blended Strawberry Lemonade surpasses even the more elaborate frozen refreshers in sugar content. With 45 grams in a Grande size, this frozen lemonade drink ranks as the sugariest option among cold beverages.