Best Starbucks Drinks Under 100 Calories
- David Cozzens
- 5 days ago
- 16 min read
Want to enjoy Starbucks without the calorie overload? Here’s the good news: You can! With a few simple tweaks, you can sip on delicious drinks that are all under 100 calories. From rich coffee options to seasonal favorites, there’s something for everyone. The key is customizing your order with low-calorie milk, sugar-free syrups, and skipping extras like whipped cream.
Top Picks:
Nitro Cold Brew: Just 5 calories for a Grande. Add sugar-free syrup or almond milk for flavor without guilt.
Caffè Americano: Bold and smooth with only 15 calories for a Grande.
Chai Tea with Almond Milk: A lighter take on chai lattes at around 60 calories.
Hibiscus Iced Tea with Lemonade Splash: Refreshing and only 35 calories for a Grande.
Pumpkin Cream Cold Brew (Customized): Cozy fall vibes for just 75 calories.
Matcha Green Tea Latte with Almond Milk: Creamy matcha goodness at 75–90 calories depending on size.
Skinny Vanilla Latte: A classic espresso drink with just 80 calories for a Grande.
Quick Tips:
Switch to almond milk: Saves 30–50 calories compared to regular milk.
Go sugar-free: Opt for sugar-free syrups like vanilla or caramel to cut extra sugars.
Skip whipped cream: This simple change can save 80–110 calories.
Order "skinny": Automatically swaps in nonfat milk, sugar-free syrup, and no whipped cream.
Smaller sizes: Downsizing from a Grande to a Tall can save 50+ calories.
With these options, you can enjoy your Starbucks favorites while staying on track with your fitness goals. Small changes make a big difference - your perfect low-calorie coffee is just one order away!
1. Nitro Cold Brew
Calories per Serving (Under 100 Calories)
A Grande (16 oz) black Nitro Cold Brew contains just 5 calories, making it one of the lowest-calorie drinks on the Starbucks menu [3]. It’s naturally sugar-free and fat-free, making it an easy choice for those watching their calorie intake. Even with customizations, it stays under 100 calories. For instance, the Honey Almondmilk Nitro Cold Brew comes in at 30 calories for a Tall and 50 calories for a Grande [6]. Want to tweak your Nitro Cold Brew to suit your taste without adding too many calories? Keep reading for some simple tips.
Customizability
The Nitro Cold Brew is a low-calorie base drink that’s perfect for experimenting. Its rich flavor stands strong on its own, but if you’re craving a little extra, try adding one or two pumps of sugar-free syrups like vanilla, caramel, or cinnamon dolce - they add zero calories [3]. A splash of almond milk or 2% milk only adds 10–25 calories [6][7]. Want to take it up a notch without adding calories? Sprinkle cinnamon, nutmeg, or cocoa powder from the condiment bar for a flavorful boost [8].
Flavor Appeal and Variety
What makes Nitro Cold Brew special? Its nitrogen infusion. This process creates tiny microbubbles that give the coffee a creamy, frothy texture, similar to heavy cream - but without the added calories. Lindsay Cohen, RD, LD, CDCES, from ABC Nutrition Solutions, explains:
"Nitrogen infusion creates microbubbles, giving the coffee a frothy texture" [3].
Health journalist Helen Foster also highlights how nitrogen enhances the drink:
"The coffee is not only cold brewed but they use nitrogen to bump up the sweetness without adding extra sugar" [6].
Plus, the cold-brewing process makes Nitro Cold Brew less acidic than hot coffee, which can be gentler on your stomach [3]. It's a drink that’s as smooth and easy to enjoy as it is calorie-conscious.
2. Caffè Americano
Calories per Serving (Under 100 Calories)
If you're hunting for a Starbucks drink that’s light on calories but big on flavor, the Americano is a classic choice. Made with espresso shots and hot water, it creates a smooth crema on top [7]. A Grande (16 oz) contains just 15 calories, while a Venti (24 oz) has only 20 calories - both with zero sugar or fat [4][6]. Plus, a Grande delivers a solid 225 mg of caffeine, giving you an energy boost without the calorie guilt [3].
Customizability
The Americano is a blank canvas, making it easy to tweak without piling on calories. Add sugar-free syrups like Vanilla, Caramel, or Hazelnut [6], or opt for natural low-calorie sweeteners. A splash of almond milk adds just 5 to 10 calories, while 2% milk brings about 40 calories - both options enhance flavor without much impact [3][9]. Want more depth? Sprinkle some cinnamon for added flavor at no extra calorie cost [2]. You can also tailor the espresso roast - Blonde for a smoother, slightly sweeter taste, or Decaf if you're looking to cut back on caffeine [4].
Flavor Appeal and Variety
The Americano is all about bold, rich coffee flavor - simple and satisfying. As Melissa Mitri, MS, RD, puts it:
"This is one of my favorite go-tos at Starbucks if I don't know exactly what I want but know I need a pick-me-up." [3]
You can enjoy it hot or iced, depending on your mood. Packed with antioxidants, it’s a drink that offers more than just great taste, with potential health benefits when enjoyed in moderation [6]. Whether you prefer it black or with a few simple additions, the Americano is a reliable, calorie-conscious choice for your daily routine. Up next, explore another Starbucks favorite that’s both flavorful and low in calories.
3. Chai Tea Latte with Almond Milk
Calories per Serving (Under 100 Calories)
Swap out the traditional Grande Chai Tea Latte (240 calories, 42 grams of sugar) [13][14] for a lighter alternative: a brewed Chai Tea made with Teavana tea bags. This base has zero calories on its own [13]. Add a splash of almond milk, Starbucks' lowest-calorie non-dairy option at 60 calories per cup [13], and your drink will come in at just around 60 calories [15]. Want to cut back even more? Ask for a small amount of steamed almond milk and sweeten it with stevia [14].
Customizability
This option lets you take full control over your drink's calorie content. Order "Chai Tea" (not "Chai Tea Latte") and add almond milk, which contributes about 8 calories per ounce [12]. Stick to sugar-free sweeteners to keep the calorie count at zero [13][14]. For an extra kick of flavor, sprinkle cinnamon, nutmeg, or vanilla powder from the condiment bar - none of which add calories [14]. Keep in mind, though, that this level of customization usually requires ordering in person, as it’s not always available through the app [13].
Flavor Appeal and Variety
Even with these adjustments, the flavor doesn’t take a hit. The brewed chai offers a bold, spicy taste without the overload of sugar [13]. As Melissa Mitri, MS, RD, puts it:
"Starbucks Chai Tea is a great option that is completely calorie and sugar-free but has a hint of sweetness from the chai spices." [3]
The almond milk adds a creamy touch that mimics the richness of a latte while slashing 75% of the calories compared to the standard version [15]. For something a little extra, add a shot of espresso to create a "Dirty Chai" that still stays under 100 calories [12][7]. It’s a smart way to indulge in Starbucks without straying from your calorie goals.
4. Hibiscus Iced Tea with Lemonade Splash
Calories per Serving (Under 100 Calories)
If you're looking for a flavorful drink that won’t weigh down your calorie count, Starbucks' Hibiscus Iced Tea is a great choice. Ordered plain, it’s a zero-calorie option [16][4]. Add a splash of lemonade instead of the usual half-and-half mix, and you’re looking at just 35 calories for a Grande [10]. For comparison, a full Grande Iced Passion Tango Tea Lemonade has 50 calories [4], while the Very Berry Hibiscus Lemonade Refresher comes in at 90 calories for a Tall [17]. Stick around to find out how to tweak this drink for maximum flavor without upping the calorie count.
Customizability
This drink is super flexible when it comes to tailoring the taste. Want to keep that citrusy kick but cut back on sugar? Ask for "light lemonade" or just a "splash" of it [2]. Also, be sure to request it "unsweetened" since some locations might add Liquid Cane Sugar by default [2][17]. If you prefer a touch of sweetness, go for Stevia, Splenda, or one of Starbucks’ sugar-free syrups [2][9].
Flavor Appeal and Variety
What sets this drink apart is its unique flavor profile. The hibiscus tea base offers a tart, floral taste with hints of lemongrass and apple, perfectly complemented by the bright citrus notes from the lemonade [2][16]. As Starbucks puts it:
"Our Hibiscus Tea features tart, floral notes best enjoyed over ice." [16]
Another bonus? It’s caffeine-free, making it a refreshing choice any time of day [2][4]. Hand-shaken with ice, it’s especially satisfying on a warm day - a great way to stay on track with your fitness goals while still enjoying a burst of flavor [16][17].
5. Pumpkin Cream Cold Brew with Customizations
Calories per Serving (Under 100 Calories)
A customized Pumpkin Cream Cold Brew can be a guilt-free treat, clocking in at just 75 calories for a Grande [10]. That’s a huge difference compared to the 390 calories in a standard Pumpkin Spice Latte [11]. The base of Starbucks' Cold Brew contains only about 5 calories [4], making it the perfect starting point for low-calorie tweaks.
Customizability
To keep the calories in check while still enjoying the fall flavors, try these adjustments:
1 pump of pumpkin spice syrup for that signature taste.
2 pumps of sugar-free vanilla syrup to add sweetness without any extra calories [10][11].
A splash of almond milk (about 60 calories per 8 oz) or oat milk for added creaminess [11].
Request "light" cold foam instead of the standard, which can add anywhere from 70 to over 200 calories depending on the recipe.
Alix Turoff, a registered dietitian, highlights the hidden calorie load in cold foam:
"Some of the flavored [cold foam] options are super tempting, but depending on the size and recipe, they can add 70–200+ calories, and most of the time, they disappear after two sips" [11].
Flavor Appeal and Variety
These simple tweaks don’t just cut calories - they make the drink even more enjoyable. You still get the cozy pumpkin spice flavor, but the sugar-free vanilla syrup adds an extra layer of sweetness. The cold brew’s naturally smooth and slightly sweet flavor pairs beautifully with the warm spice notes. Plus, the light foam gives you that creamy finish without overloading on calories. For an extra touch, sprinkle some cinnamon or pumpkin spice on top - it’s calorie-free but adds a burst of flavor [11].
This version is proof that you can indulge in fall flavors while sticking to your fitness goals. Who says you can’t have it all?
6. Matcha Green Tea Latte with Almond Milk
If you're on the hunt for a refreshing, low-calorie drink, the Matcha Green Tea Latte with Almond Milk is a great choice.
Calories per Serving (Under 100 Calories)
A Tall (12 fl. oz) Iced Matcha Green Tea Latte made with almond milk comes in at just 75 calories [18]. Opt for the Grande (16 fl. oz) size, and you're still looking at a modest 90 calories [2]. For comparison, the same drink made with standard 2% milk contains about 220 calories [11]. Starbucks’ almond milk itself is a low-calorie option, with only 60 calories per cup [5].
Customizability
This latte is easy to tweak to suit your preferences. The matcha powder Starbucks uses is a blend of ground green tea and sugar, so it already has a natural sweetness [2]. To trim calories further, ask for one less scoop of matcha powder [2]. You can also enhance the flavor by adding 2–3 pumps of sugar-free vanilla syrup [11].
As registered dietitian Alix Turoff puts it:
"This version comes in at ~100 calories but will still give you the antioxidants and L-theanine from the matcha, just without the sugar crash" [11].
To keep the drink under 100 calories, stick with the Tall size [18]. These small adjustments make it easy to enjoy a flavorful latte without overloading on calories.
Flavor Appeal and Variety
The earthy sweetness of matcha blends beautifully with the subtle nuttiness of almond milk [2]. This drink offers a vibrant green hue, a creamy texture, and a caffeine boost of 41–80 mg, along with antioxidants and L-theanine [18][2][11]. It’s a lighter, more balanced alternative to sugary coffee drinks, delivering a satisfying latte experience without the guilt.
7. Pumpkin Cinnamon Iced Coffee
Pumpkin Cinnamon Iced Coffee packs all the cozy fall vibes into a drink that’s just 90 calories. Here's how small tweaks make this seasonal favorite lighter without skimping on flavor.
Calories per Serving (Under 100 Calories)
A Grande Pumpkin Cinnamon Iced Coffee starts with a simple 5-calorie iced coffee base and, with the right adjustments, adds up to only 90 calories [10][4]. For comparison, the classic Pumpkin Spice Latte contains 390 calories and a hefty 52 grams of carbs [11].
Customizability
To hit that 90-calorie mark, order your Grande iced coffee with one pump of pumpkin spice sauce, three pumps of sugar-free cinnamon dolce syrup, and a splash of oat or almond milk [10]. Keep in mind, each regular pump of syrup adds roughly 20 calories [11], and skipping the whipped cream shaves off another 60–110 calories [11].
Flavor Appeal and Variety
The combination of pumpkin spice sauce and sugar-free cinnamon dolce syrup creates a warm, indulgent taste that's perfect for fall. For an extra festive twist, sprinkle on some cinnamon or nutmeg - zero calories, maximum flavor. If you’re craving a touch more sweetness, try adding 1–2 pumps of sugar-free vanilla syrup [11].
8. Coffee Light Frappuccino
The Coffee Light Frappuccino is a great option for anyone looking to enjoy a blended, icy drink without worrying too much about calorie counts. This drink delivers the signature Frappuccino texture and flavor but in a lighter version that aligns with fitness goals. A Tall (12 oz) serving comes in at just about 100 calories, making it a satisfying and calorie-conscious choice.
Calories per Serving
This low-calorie treat swaps the standard high-sugar base and 2% milk for a "light" Frappuccino syrup base and nonfat milk. For comparison, a regular Coffee Frappuccino in the same Tall size contains about 160 calories, meaning the light version saves you roughly 60 calories. For an even leaner option, you can try the Espresso Light Frappuccino, which brings the calorie count down to around 80 [5][7].
Customizability
The Coffee Light Frappuccino is highly customizable, allowing you to tweak it to suit your taste while keeping the calorie count low. For example, you can swap nonfat milk for almond milk for a slightly nutty flavor without adding many calories. Want a bit more sweetness? A pump of sugar-free vanilla syrup does the trick without the 20–30 extra calories that come with a regular syrup pump [1][4]. Skipping the whipped cream altogether is another smart move, saving you 60–110 calories [1]. These small adjustments make it easy to enjoy a personalized, guilt-free treat.
Flavor Appeal and Variety
Beyond its creamy and smooth texture, the Coffee Light Frappuccino delivers about 90 mg of caffeine in a Tall size, along with 18 grams of sugar and 2 grams of protein. This balance makes it a satisfying option for regular indulgence. If you’re looking for something pre-packaged, Starbucks introduced the Frappuccino Lite in March 2025. This ready-to-drink 9.5 oz bottle contains just 100 calories and is available in grocery stores for $2.99 [19].
9. Iced Pumpkin Chai with Almond Milk
The Iced Pumpkin Chai with Almond Milk is a lighter way to enjoy fall flavors without the calorie overload of a Pumpkin Spice Latte. It combines the warm spices of chai with a hint of pumpkin, creating a refreshing seasonal drink. A Grande size can be customized to just 100 calories [10].
Calories per Serving
To cut calories, opt for almond milk and ask for 2 pumps each of chai and pumpkin spice syrup instead of the standard 4. This simple tweak slashes about 40 calories [11].
"Each pump adds about 20 calories and 5 grams of carbs. A Grande latte usually comes with 4 pumps. You do the math. Even just asking for 2 pumps instead of 4 can cut 40+ calories without totally sacrificing flavor." - Alix Turoff, Registered Dietitian [11]
These adjustments let you savor the flavors without overloading on calories.
Customizability
Want to tweak it even more? Swap one of the regular syrup pumps for sugar-free vanilla to keep the sweetness without adding extra calories [11]. Skip the whipped cream or cold foam to stay on the lighter side, and top it off with a dash of cinnamon or nutmeg for a cozy finishing touch [11].
Flavor Appeal and Variety
This drink strikes the perfect balance between spiced black tea and pumpkin, giving you that classic autumn vibe without the guilt. Compared to a standard Grande Pumpkin Spice Latte, which packs 390 calories, this customized Iced Pumpkin Chai saves nearly 300 calories - a 63% reduction [10][11]. It’s a great choice for those crisp but sunny fall days when you’re in the mood for something cool and seasonal.
10. Skinny Vanilla Latte
The Skinny Vanilla Latte offers a lighter take on the classic espresso-and-milk combination, making it a go-to for those watching their calorie intake. A Grande size with non-fat milk contains just 80 calories. If you opt for almond milk and three pumps of sugar-free vanilla syrup, it bumps up slightly to 100 calories[2][10].
Calories per Serving
Let’s compare: a standard Blonde Vanilla Latte packs 250 calories and 35 grams of sugar. The Skinny version? Just 80 calories and 10 grams of sugar - saving you about 170 calories per drink. Plus, it provides 7 grams of protein and 150 milligrams of caffeine to keep you fueled throughout the day[1][2].
"Instead of a 250 calorie grande vanilla latte, this [customized] version comes out to ~60 calories and still gives you the feeling like you're having a latte." - Alix Turoff, Registered Dietitian, Alix Turoff Nutrition[11]
Customizability
What makes the Skinny Vanilla Latte even better is how easy it is to tweak it to your liking. Swap non-fat milk for almond milk (about 60 calories per 8 oz) for a nuttier flavor, or adjust the sweetness by reducing the sugar-free syrup pumps from four to two or three. Want a naturally sweeter, smoother taste? Try it with Blonde espresso[10]. These small changes let you enjoy your coffee while staying mindful of your calorie goals.
Flavor Appeal and Variety
This latte delivers the rich, comforting flavor of vanilla without the guilt. Whether you prefer it hot or iced, it’s a versatile option that works perfectly year-round for anyone seeking a flavorful yet lighter coffee experience.
How to Customize Starbucks Drinks to Stay Under 100 Calories
Making small adjustments to your Starbucks order can help you enjoy your favorite drinks while keeping calories in check. By tweaking syrup amounts, choosing lower-calorie milk options, and skipping calorie-heavy toppings, you can savor your beverage without compromising on taste. Here’s how to do it.
A typical Grande drink includes four pumps of syrup, with each pump adding about 20 calories and 5 grams of sugar [22][24]. To cut back, ask for "half-sweet" or reduce to two pumps instead of four. You’ll still get the sweetness but with fewer calories. Another option? Go for sugar-free syrups like Vanilla or Cinnamon Dolce, which have zero calories [8][21]. Prefer to sweeten it yourself? Use free Stevia or Splenda packets available at the condiment bar [8][21].
Milk choice also makes a big difference. Switching from 2% milk (100 calories per 8 oz) to almond milk (39 calories per 8 oz) can cut your drink’s calorie count significantly [23][24]. Here’s a quick comparison of milk options:
Milk Option | Calories (per 8 oz) |
Almond Milk | 39 |
Coconut Milk | 45–65 |
Non-fat (Skim) Milk | 30–50 |
Soy Milk | 65–75 |
Oat Milk | 60–80 |
2% Milk (Standard) | 100 |
Another easy way to save calories is by skipping whipped cream, which adds 80–110 calories without much impact on flavor [23][24]. Sheri Gaw, RDN, CDCES, suggests opting for a smaller cup size for even more savings:
"When you choose a short instead of a tall, you can easily save on about 50 calories depending on the drink" [3].
Interestingly, a Grande latte has the same two shots of espresso as a Venti, so choosing the smaller size gives you the same caffeine boost but with less milk and fewer syrup pumps [21][23].
Lastly, ordering your drink "skinny" is a simple way to cut calories. This option includes nonfat milk, sugar-free syrup, and no whipped cream [20][21]. For an extra kick of flavor without the added calories, sprinkle free toppings like cinnamon, nutmeg, or cocoa powder from the condiment bar instead of opting for calorie-laden drizzles [21][22].
Conclusion
You can enjoy Starbucks drinks under 100 calories with options like the Nitro Cold Brew (5 calories), Caffè Americano (10 calories), or a Skinny Vanilla Latte (80 calories) without giving up flavor.
The secret lies in customization. For instance, switching to almond milk can save 30–50 calories per cup compared to 2% milk. Cutting syrup pumps from four to two reduces around 40 calories, while skipping whipped cream shaves off another 80–110 calories. These simple tweaks can make your drink feel a lot lighter.
Opting for a smaller size is another smart move. A Grande and Venti both come with two shots of espresso, but the smaller size can save you 50–150 calories. If you're in a rush, ordering your drink "skinny" automatically swaps in nonfat milk, sugar-free syrup, and no whipped cream.
Small changes like these let you savor your Starbucks favorites while staying on track with your fitness goals. With just a few adjustments, you can create a drink that matches both your taste preferences and calorie needs. Your perfect low-calorie coffee is just one order away!
FAQs
What are the best ways to customize a Starbucks drink to keep it under 100 calories?
To keep your Starbucks drink under 100 calories, a few simple tweaks can go a long way. Start by choosing a smaller size, like a tall, which naturally reduces calorie intake. Go for unsweetened or lightly sweetened options, such as an iced coffee or cold brew, as these tend to have very few calories. You can also ask for fewer pumps of syrup or skip it altogether to cut down on sugar.
Switching to non-dairy milk alternatives, like almond or oat milk, is another smart move. Skipping extras like whipped cream can also make a noticeable difference. Low-calorie favorites include an iced Americano or a plain espresso with just a splash of non-dairy milk. By paying attention to portion size, sweetness, and add-ons, you can still enjoy your Starbucks favorites without overloading on calories.
Why is almond milk a good choice for Starbucks drinks?
Switching to almond milk in your Starbucks drinks can be a smart move, especially if you're trying to cut back on calories or avoid dairy. Almond milk is naturally much lower in calories than regular milk - just a splash adds about 5 calories, compared to the 20–50 calories you'd get from 2% or whole milk. Plus, it’s naturally free of saturated fats and contains less sugar, especially when you go for the unsweetened version.
This plant-based option is also a great choice for anyone who’s lactose-intolerant, has dairy allergies, or simply prefers non-dairy alternatives. Pairing almond milk with sugar-free syrups or other light customizations can keep your drink under 100 calories without sacrificing flavor. It’s an easy change that makes your Starbucks order a little lighter and more tailored to your needs!
What sugar-free syrups does Starbucks offer?
Starbucks has a range of sugar-free syrups that let you enjoy tasty drinks without the extra sugar. Some favorites include vanilla, cinnamon dolce, caramel, and sometimes peppermint, which may be available seasonally or at specific locations. These syrups are sweetened with sucralose, offering a flavorful way to cut back on calories.
For a drink under 100 calories, combine sugar-free syrups with options like non-dairy milk or skim milk. This lets you savor a delicious Starbucks treat while staying aligned with your health goals!
Comments