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How to Order Keto at Starbucks

When you need caffeine on the go, be sure to pull up this Keto Starbucks Guide for all of the lowest carb options available.

Starbucks is easily the most popular coffee chain in the world. With a wide range of offerings, there is something for everyone!





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, chai tea lattes and lemonades.
  • Are you more of a Dunkin’ fan? I put together a guide for navigating their menu as well!

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)

Starbucks Cup Size Differences

Breakfast

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
  • Chicken Chorizo Tortilla Egg Bites: 230 calories, 13g fat, 13g carbs, 15g protein

Bacon & Gruyere Egg Bites

Lunch

There aren’t a ton of lunch options at Starbucks, but these may fit into your daily carb count.

  • Grilled Chicken & Cauliflower Tabbouleh (half): 130 calories, 12g fat, 7g carbs, 3g fiber, 2g protein
  • Garden Greens & Shaved Parmesan Salad: 170 calories, 13g fat, 9g carbs, 2g fiber, 7g protein
  • Chicken Quinoa Soup: 120 calories, 3.5g fat, 10g carbs, 1g fiber, 13g protein

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

I prefer to drink my coffee black, but there are options if you prefer yours a little sweeter.

Adding a couple pumps of sugar-free syrup or a few packets of sweetener couldn’t be easier.

  • 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
  • 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, 1g fat, 2g carbs, 1g protein
  • Almond milk, 2 tbsp: 8 calories, 1g fat, 0.5g carbs, 0g protein
  • Coconut milk, 2 tbsp: 10 calories, 1g 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.

  • Vanilla bean powder
  • Cocoa powder
  • Cinnamon
  • Nutmeg

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.

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

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, at any size.

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: 10 calories, 0g fat, 0g carbs, 0g 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
  • Tall Caffè Americano: 10 calories, 0g fat, 2g carbs, 1g protein
  • Grande Caffè Americano: 15 calories, 0g fat, 3g carbs, 1g protein
  • Venti Caffè Americano: 25 calories, 0g fat, 4g carbs, 1g protein

Caffè Misto

This low carb Starbucks drink 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

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

Espresso Shots

  • 1 shot of espresso: 5 calories, 0g fat, 1g 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: 30 calories, 3g fat, 2g carbs, 0g 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

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

Starbucks Reserve Latte

  • Reserve Latte, short: 110 calories, 6g fat, 9g carbs, 6g protein

Espresso Macchiato

A simple blend of rich espresso with a kiss of steamed milk and foam.

  • Solo Espresso Macchiato (1): 10 calories, 0g fat, 1g carbs, 0g protein
  • Double Espresso Macchiato (2): 15 calories, 0g fat, 2g carbs, 0g protein
  • Triple Espresso Macchiato (3): 20 calories, 0g fat, 3g carbs, 1g protein
  • Quad Espresso Macchiato (4): 25 calories, 0g fat, 4g carbs, 2g protein

Latte Macchiato

  • Short Latte Macchiato: 110 calories, 5g fat, 9g carbs, 6g protein
  • Tall Latte Macchiato: 170 calories, 9g fat, 15g carbs, 9g protein
  • Grande Latte Macchiato: 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 + no classic syrup (any size): 0 calories, 0g fat, 0g carbs, 0g protein
  • Tall Iced coffee: 60 calories, 0g fat, 15g carbs, 0g protein
  • Grande Iced coffee, grande: 80 calories, 0g fat, 20g carbs, 0g protein
  • Venti Iced coffee, venti: 120 calories, 0g fat, 30g carbs, 0g protein
  • Trenta Iced coffee, trenta: 160 calories, 0g fat, 40g 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 (any size): 5 calories, 0g fat, 0g carbs, 0g protein

Cold brew is my typical order at Starbucks, unsweetened of course. For a sweet treat, I like to add heavy whipping cream and a few pumps of sugar free vanilla syrup.

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 (any size): 5 calories, 0g fat, 0g carbs, 0g protein

Cold Foam Cold Brew

  • Tall Cold Foam Cold Brew: 25 calories, 0g fat, 4g carbs, 1g protein
  • Grande Cold Foam Cold Brew: 30 calories, 0g fat, 5g carbs, 2g protein
  • Venti Cold Foam Cold Brew: 30 calories, 0g fat, 5g carbs, 2g protein
  • Trenta Cold Foam Cold Brew: 35 calories, 0g fat, 6g carbs, 2g protein

Iced Caffè Americano

Totals are same for regular and blonde roasts.

  • Tall Iced Caffè Americano: 10 calories, 0g fat, 2g carbs, 1g protein
  • Grande Iced Caffè Americano: 15 calories, 0g fat, 3g carbs, 1g protein
  • Venti Iced Caffè Americano: 15 calories, 0g fat, 3g carbs, 1g protein

Hot & Cold Tea

Tea flavors vary depending on the seasons. Make sure that you order your tea unsweetened.

When I’m not in the mood for coffee, the London Fog is an old favorite.

Hot Tea

The nutrition information will be pretty standard for all sizes of unsweetened hot tea:

  • Hot tea (any size): 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.

  • Iced tea (any size): 0 calories, 0g fat, 0g carbs, 0g protein

All nutritional information from the Starbucks website and mobile app.

What is your favorite low carb Starbucks order?

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10 Comments

  1. Avatar elizabeth on June 4, 2020 at 10:20 pm

    I ordered a grande cappuccino from Starbucks using heavy whipped cream instead of milk but I don’t know how much they would use so I don’t know how many carbs would that be?
    And or if there’s any sugars in their almond milk or coconut milk & how that foams

    • Dom Geracia Dom Geracia on June 5, 2020 at 4:25 pm

      Starbucks says this drink is about 12g carbs with heavy cream. Not super high, but a little high for coffee.

      I think that the cappuccinos are slightly sweetened.

  2. Avatar Tosha on April 26, 2020 at 9:56 pm

    Hi,

    I live in the Los Angeles area and our Starbucks use a HWC that is 3 carbs per tablespoon. My nephew also says that a lot of their mixes and stuff come premade with sugar just to let people know. So basically here if you order with HWC a grande would have 3 ounces of HWC and comes out to 18 grams of carbs. Plus, you have to account for the base in a lot of their drinks to give it texture, which is a thick, sugar water substance. I think he said it’s around 30 grams alone.

  3. Avatar Debbie on May 15, 2019 at 9:41 pm

    The only thing I love is hot Chai Latte, how can I make it close to keto?

    • Dominic Geracia Dominic Geracia on January 29, 2020 at 9:27 am

      You could always get the chai tea (the actual bag) steeped and then have them add HWC + SF vanilla/cinnamon dolce syrup!

  4. Avatar Debbie Mills on April 28, 2019 at 9:36 am

    My favorite drink is the Iced White Mocha ?! I cannot stay away from this high carb sugar filled drink ??‍♀️ How can I turn the Keto Iced Mocha Into a Keto Iced WHITE Mocha? Help! Thank you in advance ✅

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

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

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

    I order a misto with HWC way less carbs ??

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

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

  8. 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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Dom Geracia is a long time Keto diet follower who is passionate about simplifying the low carb lifestyle for beginners. When he's not posting yummy food pics on Instagram, you can likely find him cuddling the nearest cat or guzzling down (yet another) iced coffee.

Hey, I'm Dom!

With a Keto diet, I lost 80 pounds, fixed my digestive issues and greatly improved my life-long anxiety. I love sharing my low carb recipes and guides with other Keto enthusiasts from all aross the globe!

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