10 Best Keto Starbucks Drinks

  • When doing keto, opt for Starbucks drinks like Americano, Flat White, or Nitro Cold Brew.
  • You can also get keto-friendly, caffeine-free Starbucks drinks like bottled water and green tea.
  • Tips to keep your Starbucks drink keto-friendly: Choose unsweetened drinks and avoid thin drinks.
  • Visit Insider’s Health Reference Library for more advice.

Loading Something is loading.

When you are on the

Keto diet
, Starbucks may seem off-limits with its caramel frappuccinos, which contain 38 grams (g) of carbohydrates, or its vanilla lattes, which contain 15 g of carbohydrates.

However, if you take a closer look, you’ll find plenty of options that won’t exceed your daily carbohydrate limit of 50g per day, says Scott Keatley, RDN, nutritionist at the private practice Keatley MNT.

Keto-friendly Starbucks tips

If you’re on the keto diet and ordering from Starbucks, Keatley recommends you:

  • Opt for unsweetened drinks because sugar, sweeteners, sauces, powders, Flavors and toppings can add carbohydrates to your drink.
  • Also avoid the thin and sugar-free syrupsas many of them contain maltodextrin, a food additive that is quickly converted to glucose in the body, thus getting you out of ketosis.
  • Add milk to your drink for taste and nutrition. Cow’s milk is a complete protein with loads of vitamins and minerals. You can add up to 8 ounces of milk to your drink, which is roughly 12.3 grams of carbohydrates, depending on your preferences and the amount of carbohydrates. Alternatively, if you prefer dairy-free alternatives, unsweetened almond, coconut, or soy milk are keto-friendly options too.

Here are 10 keto-friendly drinks to grab the next time you visit Starbucks.

1. Americans

One large size contains:

  • Carbohydrates: 1 gram
  • Calories: 10
  • Caffeine: 150 milligrams

Americanos consist of two shots of espresso mixed with about 1 cup of water. Depending on your preference, you can opt for the hot Caffè Americano or the ice-cold Caffè Americano.

2. Cappuccino

A short size includes:

  • carbohydrates: 7 grams
  • Calories: 70
  • caffeine: 75 milligrams

Cappuccinos consist of a shot of espresso with steaming milk foam. Keatley recommends taking the short size, which contains about 6 ounces of milk and 7 grams of carbohydrates, compared to the large size, which contains about 12 ounces of milk and 10 grams of carbohydrates.

3. Roasted coffee

A large Pike Place roast coffee contains:

  • carbohydrates: 0 grams
  • Calories: 5
  • caffeine: 235 milligrams


Having keto flu can cause flu-like symptoms – here are 5 tips to prevent or treat keto flu

Starbucks offers roasted coffees such as Pike Place Roast, Blonde Roast and Dark Roasting. Thanks to its high caffeine content, black coffee can keep you awake and energetic, which is great for combating the drowsiness and fatigue of the keto flu, says Keatley.

4. Cold brew

One large size contains:

  • carbohydrates: 0 grams
  • Calories: 0
  • caffeine: 150 milligrams

Cold brew has a milder taste and is less bitter than traditional roast coffee due to the way it is prepared, says Keatley.

5. Nitro Cold Brew

One large size contains:

  • carbohydrates: 0 grams
  • Calories: 5
  • Caffeine: 215 milligrams

Nitro Cold Brew is made by infusing coffee with nitrogen bubbles. While it doesn’t add any nutrients, it does give the coffee a thicker and creamier consistency without adding any cream, syrup, or sugar.

6. Flat white

A short size includes:

  • carbohydrates: 9 grams
  • Calories: 110
  • caffeine: 130 milligrams

The Flat White mixes risotto – a concentrated espresso shot – with frothed whole milk. Keatley recommends replacing half of the milk with water to reduce the carbohydrate content to around 4-5 grams of carbohydrates.

7. Chai tea

One large size contains:

  • carbohydrates: 0 grams
  • Calories: 0
  • caffeine: 40 milligrams

If you prefer tea to coffee, opt for chai tea. It contains black tea and spices like cinnamon, cardamom, cloves, ginger, black pepper, and star anise that add flavor and antioxidants to the drink.

Medical term: Antioxidants are compounds that reduce inflammation and lower the risk of certain diseases like type 2

and cancer.

8. Green tea

A large imperial cloud and mist tea contains:

  • carbohydrates: 0 grams
  • Calories: 0
  • caffeine: 1 milligram

For those looking to cut down on their caffeine intake, opt for Emperor’s Clouds and Mist green tea. It only contains 1 milligram of caffeine, which is significantly less than many other Starbucks beverages. For example, a large roast coffee contains around 200 milligrams of caffeine. Green tea also contains catechin, an antioxidant with anti-inflammatory properties.

9. Black iced tea

One large size contains:

  • carbohydrates: 0 grams
  • Calories: 0
  • caffeine: 20 milligrams

If you’d prefer your tea chilled, black iced tea is a great option, says Keatley. Black tea, like coffee and green tea, is a rich source of antioxidants.

10. Sparkling water

A 12-ounce can of Spindrift grapefruit sparkling water contains:

  • carbohydrates: 4 grams
  • Calories: fifteen
  • caffeine: 0 milligrams

The Spindrift sparkling water at Starbucks is great if you’re looking for a refreshing drink with no caffeine. it’s also unsweetened. You can choose from several flavors available at Starbucks, such as grapefruit and raspberry.

If you’re on the keto diet, there is no need to give up Starbucks. However, it is important that you opt for unsweetened beverages like tea and coffee as they are low in carbohydrates.

You can easily find out if a Starbucks drink is keto-friendly by scanning the drink’s nutritional information online, on the store’s menu, or on the nutrition label if there is one.

It is important to note that the keto diet involves long-term risks such as liver disease, kidney stones,

Heart disease
and nutritional deficiency. Therefore, this diet is not suitable for everyone, especially people with liver or thyroid disease, pancreatic disease, and gallbladder disease.

You May Also Like