When you're on the way to an early morning meeting, fading fast during a long road trip, or just want to treat yourself, there's often no more welcome sight than a Starbucks sign. But ordering smart can mean the difference between lasting energy and a blood sugar crash. To help you navigate the menu, we asked 11 registered dietitian-nutritionists (RDNs) to share their go-to Starbucks coffee and food order.
Decaf Caffè Latte With Skim Milk and KIND Bar
“If I need a pick-me-up, I'll order a tall decaf skim latte and grab a KIND bar,” says Bonnie Taub-Dix, RDN, the author of Read It Before You Eat It: Taking You From Label to Table. “Thanks to the protein in the KIND bar, as well as the healthy fat from the nuts in the bar, you'll get energy and satiation that last.” During the warmer months, she adds a refreshing sip to her order. “In summer's heat, my favorite beverage is Tazo Iced Passion Tango Tea. I even make a tall pitcher of Tazo Passion at home, and I add a medley of cut fresh fruit — kind of like a mock sangria!”
Iced Caffè Americano and Rolled and Steel-Cut Oatmeal With Blueberries
Matcha Two Ways: Latte and Tea
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Iced Peach Green Tea and Evolution Fresh Organic Super Fruit Greens With Sous Vide Egg Bites
Cappuccino With Whole Milk and Classic Oatmeal
“My go-to at Starbucks is a decaf whole milk cappuccino and oatmeal with nuts on top,” says Katherine Younger, RD, the author of the blog Kath Eats. “I'm a decaf drinker because caffeine gives me major jitters, and the whole milk tastes the best and provides some staying power. I don't put in any sugar or sweeteners, as I've learned to love coffee's taste. Plain oatmeal gets in some whole grains, and the nuts on top add a little more protein and fat for satiety.”
Egg White and Roasted Red Pepper Egg Bites
“I try to keep my flour-product consumption low to nil because I find I feel very bloated after eating those foods,” says Cassandra Forsythe, PhD, RD, the author of Women's Health Perfect Body Diet. “When eating out, I like to choose items that are a foundation of protein and produce.” So, what's the best option if you're trying to steer clear of muffins and sandwiches? These Egg White and Roasted Red Pepper Egg Bites, at just under 200 calories and 3 g of sugar, pack a whopping 12 g of protein.
Spinach, Feta, and Egg White Wrap and KIND Bar
“When I am looking for a savory breakfast on the go, I like to order the Spinach, Feta, and Egg White Wrap,” says Erin Palinski-Wade, RD, CDCES, the author of Belly Fat Diet for Dummies. “I try to get in a serving of veggies with every meal, so this option really helps. In addition, it contains a great balance of filling protein along with whole grains to give me a natural energy boost. And the fiber in the wrap keeps me full for hours.”
Tempted to order a sugary baked good? “I have a major sweet tooth, so whenever I walk into Starbucks, I'm always tempted to grab a huge cookie,” Palinski-Wade says. “So instead, I love to grab the KIND Salted Caramel and Dark Chocolate Nut Bar. It completely satisfies my sweet tooth, but has only 5 g of sugar, plus protein-rich nuts.
Turkey Bacon, Cheddar, and Egg White Sandwich and Fruit Salad
“I go for the Turkey Bacon, Cheddar, and Egg White Sandwich, seasonal harvest fruit blend, and a Grande Nonfat Cappuccino,” says Kelly Kennedy, RDN. “For around 250 calories, I get a delicious and nutritious breakfast combo. The egg and turkey bacon on the breakfast sandwich give me a protein boost to help me stay full and energized until lunch, while the fresh fruit adds valuable vitamins, minerals, and fiber. A cappuccino makes my breakfast feel luxurious, and the skim milk adds protein and calcium to really round out this meal.”
Eggs and Cheddar Protein Box and Almonds
When the munchies hit, Christopher R. Mohr, PhD, RD, a nutrition spokesperson and consultant, reaches for snacks that pack a protein punch. And that means the Eggs and Cheddar Protein Box. “When I'm in a pinch, I'll turn to the box, which includes two cage-free hardboiled eggs, some cheese, peanut butter, a bit of fruit, and a few other foods,” he says. “If the location doesn't have that, I'll simply grab a bag of almonds — they're perfectly portioned protein and certainly convenient.”
Classic Oatmeal and Sugar-Free Vanilla Caffè Latte With Skim Milk
“Classic whole-grain oatmeal for breakfast, or even as a hearty snack, always gets my vote because it is what I would make for myself at home,” says Sheri Iodice, RDN, a dietitian in Massachusetts. “The combination of oats, fruit, and nuts provides a terrific mix of lean protein, energy-rich carbs, and heart-healthy dietary fiber, with the bonus of no added sodium. With a nonfat, sugar-free vanilla latte, I’d be charged up and ready to go.”
Sugar Cookie Almond Milk Latte
You don't have to skip the seasonal drinks. Amy Gorin, RDN, a plant-based dietitian in Stamford, Connecticut, and the owner of Plant Based With Amy, orders up the seasonal Sugar Cookie Almond Milk Latte. “It's lower in calories than many of the other holiday drinks,” she says. If you get a short (8-ounce) cup, you'll limit the calories to 90 per drink. It does have 13 grams (g) of sugar, which is on the high side, but you can reduce the added sugar by asking for one less pump of sugar cookie syrup and light or no sprinkles, Gorin says.
Pumpkin Cream Cold Brew
In fall, the seasonal Pumpkin Spice Latte is a favorite, despite the Grande size ringing in at 390 calories and 50 g of sugar. If you're craving a healthier spiced seasonal treat, there are options. “I actually really like the Pumpkin Cream Cold Brew,” says Maggie Michalczyk, RDN, who runs the blog Once Upon a Pumpkin. She orders it without the vanilla syrup added to the cold brew coffee. “To me, it's sweet enough with the creamy pumpkin cold foam, so I don't need the extra vanilla,” she says. “That helps cut down the sugar and calories in the drink.”
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Brianna Steinhilber
Author
Brianna Steinhilber has written about food, nutrition and fitness for Everyday Health, Joy Bauer, and Denise Austin, as well other health sites and publications. She received her bachelor’s degree in communications and media studies with a concentration in journalism from Fordham University, where she was the features editor and blog editor of The Observer.
Jessica Migala
Author
Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.
She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).