How to Order Keto at Starbucks

February 22, 2019 by Dominic

If it’s the Ultimate Keto Starbucks Guide you’re after… you’ve come to the right place! I would hate to admit how much time I actually spent typing out all of this information, but I just keep telling myself it’s for the greater good. And that works for me.

At any rate, let’s get this ball rollin!

Overview

  • Using the app is really convenient and it gives you the functionality to customize your order!
  • There’s a points system built into the app that offers promotions like a free beverage on your birthday.
  • Don’t feel self-conscious about a custom order — the baristas are used to it and are very accommodating.
  • Double-check for hidden sugars. For example, a standard grande iced coffee comes out to 20g carbs.
  • Avoid the obvious sugar culprits — the Frappucinos, caramel macchiatos and lemonades.
  • More of a Dunkin’ fan? There’s a guide for that, too!

How to Order at Starbucks

The biggest hang-up that most seem to have with Starbucks is the naming convention on the sizes. Fear not, it’s actually pretty simple.

  • Short – 8oz (equivalent of an extra-small)
  • Tall – 12 oz  (equivalent of a small)
  • Grande – 16 oz (equivalent of a medium)
  • Venti – 20 oz (equivalent of a large)
  • Trenta – 31 oz (equivalent of an extra-large)

If you’re looking for a specific Keto Starbucks drink, scroll down to the “Low Carb Drink Ideas” section.

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Starbucks Cup Size Differences

 

Food

In addition to coffee, Starbucks does an adequate job of providing food options for just about any eating lifestyle.

Breakfast

Not a ton of variety, but the Egg Bites may fit into your daily carb limit when you’re in a pinch.

Each order of Egg Bites comes with two pieces:

  • Bacon & Gruyere Egg Bites
    (310 calories, 22g fat, 9g carbs, 19g protein)
  • Ham, Cheddar & Peppers Egg Bites
    (250 calories, 16g fat, 11g carbs, 17g protein)
  • Egg White & Red Pepper Egg Bites
    (170 calories, 7g fat, 13g carbs, 1g fiber, 13g protein) 12g net
  • Chicken Chorizo Tortilla Egg Bites
    (230 calories, 13g fat, 13g carbs, 15g protein)

Bacon & Gruyere Egg Bites

Lunch

Most of the sandwiches are going to be out here. You could always order one without the bread, but I don’t find it to be too worthwhile. Also, without proper nutrition information listed, it’s a little hard to determine how much the numbers actually come out to.

There are options, though. Pay attention to your surroundings and not just the menu board. Some Starbucks locations offer snacks that are totally Keto-friendly. For example, I’ve seen Moon Cheese, individual mozzarella sticks, beef jerky and nuts available at most locations.

In addition, you could also try some of these low carb Starbucks offerings:

  • Grilled Chicken & Cauliflower Tabbouleh (half)
    (130 calories, 12g fat, 7g carbs, 3g fiber, 2g protein) 4g net
  • Grilled Chicken & Cauliflower Tabbouleh (full)
    (390 calories, 27g fat, 15g carbs, 4g fiber, 21g protein) 11g net
  • Garden Greens & Shaved Parmesan Salad
    (170 calories, 13g fat, 9g carbs, 2g fiber, 7g protein) 7g net
  • Chicken Quinoa Soup
    (120 calories, 3.5g fat, 10g carbs, 1g fiber, 13g protein) 9g net
  • Tomato Basil Soup
    (170 calories, 12g fat, 16g carbs, 3g fiber, 3g protein) 13g net

Condiments

  • Avocado spread
    (90 calories, 8g fat, 5g carbs, 4g fiber, 1g protein)
  • Kerrygold Butter, 1 pat
    (50 calories, 6g fat, 0g carbs, 0g protein)

Sweeteners & Syrups

The sugar-free vanilla syrup and Splenda both have maltodextrin, so please be aware if that is an ingredient you are watching out for.

  • Sugar-free Vanilla syrup, 1 pump
    (0 calories, 0g fat, 0.5g carbs, 0g protein)
  • Sugar-free Cinnamon Dolce syrup, 1 pump
    (0 calories, 0g fat, 1g carbs, 0g protein)
  • Skinny Mocha sauce, 1 pump
    (15 calories, 0.5g fat, 1g carbs, 1g protein)
  • Whole Earth Sweetener, 1 packet
    (0 calories, 0g fat, 0g carbs, 2g erythritol, 0g protein) 0g net
  • Splenda, 1 packet
    (0 calories, 0g fat, 0.5g carbs, 0g protein)

Dairy & Creamer

This is where things can get a little confusing. While I love that they aren’t skimpy with ingredients, I notice that the baristas at Starbucks tend to be a little heavy-handed when you order “a splash” of cream in your coffee. Because of this, I recommend ordering it on the side or adding your own at the condiment bar. This is the only real way to know how much you’re actually consuming.

  • Skim milk, 2 tbsp
    (10 calories, 0g fat, 1.5g carbs, 1g protein)
  • Whole milk, 2 tbsp
    (20 calories, 1g fat, 1g carbs, 1g protein)
  • Heavy whipping cream, 2 tbsp
    (100 calories, 10g fat, 1g carbs, 1g protein)
  • Half and Half, 2 tbsp
    (36 calories, 3g fat, 1.5g carbs, 1g protein)
  • Soy milk, 2 tbsp
    (16 calories, 0.5g fat, 2g carbs, 1g protein)
  • Almond milk, 2 tbsp
    (8 calories, 0.5g fat, 0.5g carbs, 0g protein)
  • Coconut milk, 2 tbsp
    (10 calories, 0.5g fat, 1g carbs, 0g protein)
  • Whipped Cream, 1 serving
    (100 calories, 9g fat, 2g carbs, 0g protein)

Additional ingredients

You can add these items to your order or add your own in the shakers at the condiment station. I honestly wouldn’t even worry about tracking these if you’re just adding a dash — aside from the vanilla bean powder.

The vanilla bean powder is made almost entirely of sugar, but the nutritional information isn’t listed online. To be on the safe side, I’d probably count each dash as 1 carb.

  • Vanilla bean powder
  • Cocoa powder
  • Cinnamon
  • Nutmeg

Hot Coffee

There are plenty of hot Starbucks Keto coffee drinks to sample on the menu. Experiment with something new, you may be surprised at what you discover!

Brewed Coffees

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If you’re a purist, you’ll be pleased to know that all of the fresh brewed coffee (black, nothing in it) is very low in carbs.

There are a variety of options to choose from and it varies depending on the time of year. My personal favorite is the Pike Place.

In general, you can expect:

  • Brewed Coffee, short
    (10 calories, 0g fat, 0g carbs, 0g protein)
  • Brewed Coffee, tall
    (10 calories, 0g fat, 0g carbs, 0g protein)
  • Brewed Coffee, grande
    (10 calories, 0g fat, 0g carbs, 1g protein)
  • Brewed Coffee, venti
    (10 calories, 0g fat, 0g carbs, 1g protein)

Caffè Americano

The Caffè Americano is a simple concoction of espresso shots and hot water that creates a light layer of crema. The nutrition is the same for the Blonde Caffè Americano.

  • Caffè Americano, short
    (5 calories, 0g fat, 1g carbs, 0g protein)
  • Caffè Americano, tall
    (10 calories, 0g fat, 2g carbs, 1g protein)
  • Caffè Americano, grande
    (15 calories, 0g fat, 3g carbs, 1g protein)
  • Caffè Americano, venti
    (25 calories, 0g fat, 4g carbs, 1g protein)

Caffè Misto

This beverage is a blend of fresh brewed coffee and steamed milk.

  • Caffè Misto, short
    (50 calories, 2g fat, 5g carbs, 0g protein)
  • Caffè Misto, tall
    (80 calories, 3g fat, 8g carbs, 0g protein)
  • Caffè Misto, grande
    (110 calories, 4g fat, 10g carbs, 0g protein)
  • Caffè Misto, venti
    (130 calories, 5g fat, 13g carbs, 0g protein)

Cappuccino

The Cappuccino at Starbucks isn’t particularly Keto-friendly, but still lower in carbs when compared to some of the other offerings. The nutrition is the same for the Blonde Cappuccino as well.

  • Cappuccino, short
    (80 calories, 3g fat, 8g carbs, 5g protein)
  • Cappuccino, tall
    (90 calories, 3.5g fat, 9g carbs, 6g protein)
  • Cappuccino, grande
    (120 calories, 4g fat, 12g carbs, 8g protein)
  • Cappuccino, venti
    (150 calories, 6g fat, 16g carbs, 10g protein)

Espresso Shots

  • Espresso, solo (1)
    (5 calories, 0g fat, 1g carbs, 0g protein)
  • Espresso, doppio (2)
    (10 calories, 0g fat, 2g carbs, 0g protein)
  • Espresso, triple (3)
    (15 calories, 0g fat, 3g carbs, 0g protein
  • Espresso, quad (4)
    (20 calories, 0g fat, 4g carbs, 0g protein

Espresso Con Panna

I had no idea that Starbucks served this and I’m really excited to try it! The Espresso Con Panna is just espresso with a dollop of their delicious whipped cream. It almost seems like it was made for the Keto Diet.

  • Espresso Con Panna, solo (1)
    (30 calories, 2.5g fat, 2g carbs, 0g protein)
  • Espresso Con Panna, doppio (2)
    (35 calories, 2.5g fat, 3g carbs, 0g protein)
  • Espresso Con Panna, triple (3)
    (35 calories, 2.5g fat, 3g carbs, 1g protein)
  • Espresso Con Panna, quad (4)
    (35 calories, 2.5g fat, 3g carbs, 2g protein)

Starbucks Espresso Con Panna

Flat White

The Flat White is a blend of espresso and steamed whole milk. This one is a little high in carbs too, so be conscious when making a decision that will fit into your daily carb count. Nutrition information is also the same for the Blonde Flat White.

  • Flat White, short
    (110 calories, 5g fat, 9g carbs, 6g protein)
  • Flat White, tall
    (170 calories, 9g fat, 14g carbs, 9g protein)
  • Flat White, grande
    (220 calories, 11g fat, 18g carbs, 12g protein)

Caffè Latte

The Caffè Latte is a blend of espresso and steamed milk, with a light layer of foam. Available in regular or blonde.

  • Caffè Latte, short
    (100 calories, 3.5g fat, 10g carbs, 6g protein)
  • Caffè Latte, tall
    (150 calories, 6g fat, 15g carbs, 10g protein)
  • Caffè Latte, grande
    (190 calories, 7g fat, 19g carbs, 10g protein)

Starbucks Reserve Latte

  • Reserve Latte, short
    (110 calories, 6g fat, 9g carbs, 6g protein)
  • Reserve Latte, tall
    (180 calories, 9g fat, 14g carbs, 9g protein)
  • Reserve Latte, grande
    (230 calories, 12g fat, 19g carbs, 12g protein)

Espresso Macchiato

Just rich espresso with a touch of steamed milk and foam. Simple and delicious!

  • Espresso Macchiato, solo (1)
    (10 calories, 0g fat, 1g carbs, 0g protein)
  • Espresso Macchiato, doppio (2)
    (15 calories, 0g fat, 2g carbs, 0g protein)
  • Espresso Macchiato, triple (3)
    (20 calories, 0g fat, 3g carbs, 1g protein)
  • Espresso Macchiato, quad (4)
    (25 calories, 0g fat, 4g carbs, 2g protein)

Latte Macchiato

  • Latte Macchiato, short
    (110 calories, 5g fat, 9g carbs, 6g protein)
  • Latte Macchiato, tall
    (170 calories, 9g fat, 15g carbs, 9g protein)
  • Latte Macchiato, grande
    (220 calories, 11g fat, 19g carbs, 12g protein)

Cold Coffee Drinks

Iced Coffee

If you are ordering an iced coffee at Starbucks, it’s important to know that they add their classic syrup in by default. You can request it without to lower the carbs dramatically.

  • Iced coffee, tall
    (60 calories, 0g fat, 15g carbs, 0g protein)
  • Iced coffee, tall + no classic syrup
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Iced coffee, grande
    (80 calories, 0g fat, 20g carbs, 0g protein)
  • Iced coffee, grande + no classic syrup
    (5 calories, 0g fat, 0g carbs, 0g protein)
  • Iced coffee, venti
    (120 calories, 0g fat, 30g carbs, 0g protein)
  • Iced coffee, venti + no classic syrup
    (5 calories, 0g fat, 0g carbs, 0g protein)
  • Iced coffee, trenta
    (160 calories, 0g fat, 40g carbs, 1g protein)
  • Iced coffee, trenta + no classic syrup
    (5 calories, 0g fat, 0g carbs, 1g protein)

Starbucks Iced Coffee Warning

Cold Brew

The cold brew from Starbucks does not come with anything in it. Be sure to not confuse this with the regular iced coffee, which comes with their classic sweetener (made with sugar) already included.

  • Cold brew, tall
    (5 calories, 0g fat, 0g carbs, 0g protein)
  • Cold brew, grande
    (5 calories, 0g fat, 0g carbs, 0g protein)
  • Cold brew, venti
    (5 calories, 0g fat, 0g carbs, 0g protein)
  • Cold brew,trenta
    (5 calories, 0g fat, 0g carbs, 0g protein)

Nitro Cold Brew

The Nitro Cold Brew is slow-steeped and infused with nitrogen for a super smooth and naturally sweet flavor. If it’s available, I usually get this.

  • Nitro Cold Brew, tall
    (5 calories, 0g fat, 0g carbs, 0g protein)
  • Nitro Cold Brew, grande
    (5 calories, 0g fat, 0g carbs, 0g protein)

Cold Foam Cold Brew

  • Cold Foam Cold Brew, tall
    (25 calories, 0g fat, 4g carbs, 1g protein)
  • Cold Foam Cold Brew, grande
    (30 calories, 0g fat, 5g carbs, 2g protein)
  • Cold Foam Cold Brew, venti
    (30 calories, 0g fat, 5g carbs, 2g protein)
  • Cold Foam Cold Brew, trenta
    (35 calories, 0g fat, 6g carbs, 2g protein)

Iced Caffè Americano

  • Iced Caffè Americano, tall
    (10 calories, 0g fat, 2g carbs, 1g protein)
  • Iced Caffè Americano, grande
    (15 calories, 0g fat, 3g carbs, 1g protein)
  • Iced Caffè Americano, venti
    (15 calories, 0g fat, 3g carbs, 1g protein)

Iced Blonde Caffè Americano

  • Iced Blonde Caffè Americano, tall
    (10 calories, 0g fat, 2g carbs, 1g protein)
  • Iced Blonde Caffè Americano, grande
    (15 calories, 0g fat, 3g carbs, 1g protein)
  • Iced Blonde Caffè Americano, venti
    (25 calories, 0g fat, 4g carbs, 1g protein)

Cold Foam Cappuccino

Nutrition information is the same for the Blonde Cold Foam Cappuccino as well.

  • Blonde Cold Foam Cappuccino, tall
    (40 calories, 0g fat, 6g carbs, 4g protein)
  • Blonde Cold Foam Cappuccino, grande
    (60 calories, 0g fat, 9g carbs, 6g protein)
  • Blonde Cold Foam Cappuccino, venti
    (80 calories, 0g fat, 12g carbs, 7g protein)

Hot & Cold Tea

Most of the tea offerings are available with just a teabag + hot water. Careful not to order the latte instead.

If you’re sold on something like a chai tea latte, I suggest checking out my order suggestions towards the bottom for a more Keto-friendly version.

There are a variety of types and flavors that include: chai, earl grey (London Fog), green, Peach Tranquility, Mint Majesty, etc.

Much like the brewed coffee, these flavors sometimes change with the time of year. Make sure that you order your tea unsweetened.

Hot Tea

The nutrition information will be pretty standard and looking something like this:

  • Hot tea, short
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Hot tea, tall
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Hot tea, grande
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Hot tea, venti
    (0 calories, 0g fat, 0g carbs, 0g protein)

If you find a favorite, you can even order a package of the tea bags inside.

The Ultimate Keto Starbucks Guide

Iced Tea

If you order just an iced tea, it will come sweetened with an unnecessary amount of cane sugar.

Instead, order the unsweetened iced tea. It comes in a variety of types including: black, green, Passion, white and sometimes there are seasonal flavors as well.

The nutrition is pretty standard and similar to the hot tea:

  • Iced tea, tall
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Iced tea, grande
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Iced tea, venti
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Iced tea, trenta
    (0 calories, 0g fat, 0g carbs, 0g protein)

Iced Tea Infusions

One really unique offering at Starbucks is something called an Iced Tea Infusion. It’s a great way to add more flavor to your beverage and best of all — they’re sugar-free!

  • Pineapple Infusion
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Peach Citrus Infusion
    (0 calories, 0g fat, 0g carbs, 0g protein)
  • Strawberry Infusion
    (0 calories, 0g fat, 0g carbs, 0g protein)

Low Carb Starbucks Drink Ideas

  • Venti brewed coffee (no classic sweetener) + 2 heavy heavy whipping cream + 2 Whole Earth Sweeteners
    (100 calories, 10g fat, 1g carbs, 1g protein)
  • Grande coffee (no classic sweetener) + 2 pumps of sugar free vanilla syrup + 2 tbsp of heavy whipping cream
    (105 calories, 10g fat, 2g carbs, 1g protein)
  • Keto Pink Drink – Venti iced passion tea + strawberry infusion + 2 pumps of sugar free vanilla syrup + 2 tbsp of heavy whipping cream
    (100 calories, 10g fat, 2g carbs, 1g protein)
  • Keto Chai Latte – Grande iced chai tea + 2 pumps of sugar free vanilla syrup + 1 pump of Cinnamon Dolce + 2 tbsp of heavy whipping cream + dash of cinnamon
    (100 calories, 10g fat, 3g carbs, 1g protein)
  • Keto Iced Mocha – Grande cold brew + 2 pumps of sugar free vanilla syrup + 2 pumps of Skinny Mocha + 2 tbsp of heavy whipping cream
    (130 calories, 11g fat, 4g carbs, 3g protein)

All nutritional information from the Starbucks website and mobile app.

What do you order at Starbucks? Comment below!

4 Comments

  1. Avatar Lauren on March 17, 2019 at 9:55 pm

    This is AMAZING!!! Thank you so so so much! ❤️

  2. Avatar Karen on March 16, 2019 at 12:32 pm

    I order a misto with HWC way less carbs 👍😋

  3. Avatar Cris on February 22, 2019 at 9:21 pm

    Wowza! This is incredible. Thanks for all the work! Sooo helpful.

  4. Avatar Dee Gee on February 22, 2019 at 8:42 pm

    You have no idea how greatful I am! Now I can order something other than my usual Grande Americano with SF Cinnamon dolce and a light splash of heavy cream.

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