What to Order at Starbucks If You’re Cutting Fat
- David Cozzens
- 4 days ago
- 9 min read
If you're watching your fat intake but still want to enjoy Starbucks, small changes to your order can make a big difference. Here’s how you can reduce fat, calories, and sugar in your drinks without giving up flavor:
Choose low-fat or non-dairy milk: Nonfat milk and unsweetened almond milk are great options that cut fat and calories significantly. Starbucks stopped charging extra for non-dairy milk in late 2025.
Reduce syrups and sugar: Ask for fewer pumps of syrup or switch to sugar-free syrups. Each pump adds about 20-25 calories and 5 grams of sugar.
Skip whipped cream and toppings: Whipped cream adds over 100 calories, while drizzles and cold foam can tack on even more. Opt for "no whip" or light toppings to keep your drink lighter.
Here are a few go-to low-fat options:
Cold Brew with Cold Foam: A grande size has only 35 calories and 0 grams of fat.
Iced Skinny Latte: Made with nonfat milk and sugar-free syrup, it’s creamy and under 100 calories.
Brewed Teas: Hot or iced teas are naturally fat-free and calorie-free.
Pair your drink with low-fat food options like Egg White & Red Pepper Egg Bites (170 calories, 8g fat) or a Reduced-Fat Turkey Bacon Sandwich (230 calories, 5g fat) for a balanced snack. These simple swaps allow you to enjoy Starbucks while staying on track with your health goals.
How to Customize Your Order to Reduce Fat
Making a few simple swaps can help lower the fat and calorie content of your Starbucks order. By adjusting your milk choice, syrup preferences, and toppings, you can enjoy your favorite drinks while sticking to your fat loss goals. Customizing your drink allows you to indulge without compromising your progress.
Switch to Low-Fat or Non-Dairy Milk
Milk is one of the main contributors to fat in many Starbucks drinks. Opting for nonfat (skim) milk eliminates fat entirely and still provides 8 grams of protein per 8 oz serving [4]. If you prefer non-dairy options, unsweetened almond milk is a great alternative - it has only about 60 calories per 8 oz compared to the 80 calories in coconut milk [4]. Choosing nonfat milk can save up to 19 grams of fat per drink [6], while swapping almond milk for 2% milk typically reduces calories by about 30% [5]. Plus, as of late 2025, Starbucks no longer charges extra for non-dairy milk substitutions [3].
"Skim is your best dairy bet to reduce your drink's saturated fat content, and there are plenty of non-dairy options available too." – Good Housekeeping Institute Nutrition Lab [3]
For drinks traditionally made with whole milk, like the Flat White, choosing soy or almond milk can lower the fat content by more than half [4]. You can also ask for a splash or light milk in iced coffees and cold brews to better manage calories. These small changes make a big difference in keeping your drink aligned with your fat loss goals.
Next, let’s tackle added sugars by adjusting syrup choices.
Use Sugar-Free Syrups and Request Fewer Pumps
Flavored syrups are a sneaky source of extra calories and sugar. Each pump adds about 20 to 25 calories and around 5 grams of sugar to your drink [3]. A Grande typically comes with four pumps of syrup, which means an additional 80 to 100 calories. You can cut this down by asking for fewer pumps - try "half-sweet" or request just one or two pumps instead of the standard four.
"Each pump adds about 20 calories and 5 grams of carbs. A Grande latte usually comes with 4 pumps. You do the math." – Alix Turoff, Registered Dietitian [4]
Switching to 2 pumps instead of 4 saves over 40 calories. For an even lighter option, choose sugar-free syrups like sugar-free vanilla, which eliminate added calories entirely. Ordering a "Skinny Vanilla Latte" automatically includes nonfat milk and sugar-free syrup, making it an easy choice. For extra flavor without calories, try adding a dash of cinnamon or nutmeg. These adjustments help keep your drink lighter and more in line with your goals.
Finally, let’s talk about toppings.
Skip Whipped Cream and Extra Toppings
Toppings can quickly add unnecessary calories and fat to your drink. For example, whipped cream alone adds over 110 calories from saturated fat [3]. Caramel or mocha drizzles contribute an extra 15 to 30 calories per swirl, and vanilla sweet cream cold foam can tack on about 70 calories [7]. These extras often don’t add much to the flavor but significantly increase the calorie count.
A simple way to cut back is to request "no whip." If you still want some creaminess, consider asking for "light" whipped cream or nonfat milk cold foam, which gives a similar texture with fewer calories. Skipping additional toppings like drizzles and cookie crumbles is another easy way to save on sugar and calories. These small changes help make your Starbucks order more calorie-conscious without sacrificing enjoyment.
Best Low-Fat Coffee and Tea Drinks
Now that you know how to tweak your order, here are some drinks that naturally align with a low-fat eating plan. These options start with minimal fat content and can easily be adjusted to keep both calories and fat levels in check.
Cold Brew with Cold Foam
Both standard Cold Brew and Nitro Cold Brew are excellent choices, with a 16-ounce serving containing just 5 calories and 0 grams of fat. Nitro Cold Brew even has a naturally creamy texture without added ingredients [8][9][1][10]. Want an extra creamy touch? Add cold foam on top. A grande size with cold foam still only totals about 35 calories, thanks to the light, nonfat milk foam used.
Iced Skinny Latte
If you're watching your fat intake but still crave a creamy drink, the Iced Skinny Latte is a fantastic option. Made with nonfat milk and sugar-free vanilla syrup - and skipping the whipped cream - it comes in at 80 to 100 calories for a grande size, with nearly 0 grams of fat and a solid 12 grams of protein [1].
"The drink is still creamy and delicious with under 120 calories... and just a little over 1 gram of fat." – Lisa Andrews, MEd, RD, LD, Owner of Sound Bites Nutrition [1]
You can also customize any latte to be "skinny" by requesting nonfat milk and sugar-free syrup in your favorite flavor.
Brewed Teas and Herbal Teas
Starbucks' brewed hot teas and unsweetened iced teas are naturally fat-free and calorie-free [8][1]. Options like Peach Tranquility herbal tea, Iced Green Tea, or Iced Passion Tango Tea are flavorful yet light choices. For instance, a grande Iced Green Tea contains 0 calories and 0 grams of fat [8]. Whether you prefer your tea hot or iced, you can enhance it with a splash of lemon or a packet of stevia for a hint of sweetness. Pair these teas with lean snacks to complement your low-fat eating plan.
Low-Fat Food Options to Pair with Your Drink
If you're already choosing low-fat drinks, why not pair them with smart food options to stay on track with your fat loss goals? Starbucks has several high-protein, low-fat choices tucked away in the refrigerated section beneath the pastry case. Skip the tempting baked goods and instead go for nutrient-packed options that align with your goals [14].
Egg White & Red Pepper Egg Bites
These egg bites are a creamy, satisfying option without the added fat. Each serving contains 170 calories, 8 grams of fat, and 12 grams of protein [13][15]. For an extra boost, pair them with a piece of fruit to add fiber and maintain steady energy levels throughout your day [16].
Reduced-Fat Turkey Bacon & Egg White Sandwich
This breakfast staple combines turkey bacon with egg whites, delivering a savory flavor while keeping the fat content low. It offers 230 calories, 5 grams of fat, and 17 grams of protein [11][15]. For a complete meal, enjoy it with a tall nonfat latte to up your protein intake without adding unnecessary fat [15].
"Add a tall nonfat latte to complete the meal (without added sweetener or with a no-calorie packet or sugar-free vanilla syrup)." – Lauren Harris-Pincus, MS, RDN [15]
Eggs & Cheese Protein Box
This grab-and-go protein box includes hard-boiled eggs, fresh fruit, cheese, and peanut butter for a well-rounded meal. It contains 460 calories and 24 grams of fat, but you can set aside the peanut butter or cheese to reduce the fat content. With 22 grams of protein, it’s a great option when you need something more filling.
"The hard-boiled eggs, peanut butter, and cheese [in the protein box] provide filling protein and fat, and the fresh fruit offers fiber, all of which together should help keep you full." – Michelle Hyman, RD, Simple Solutions Weight Loss [12]
How Starbucks Fits into Your Fat Loss Plan
Making smart choices at Starbucks can work hand in hand with a balanced fat loss strategy. Simple adjustments, like opting for nonfat milk or reducing the sweetness of your drink, can help keep your calorie intake in check. These small tweaks not only manage your calories but also help stabilize blood sugar levels, avoiding those energy crashes that can leave you feeling hungrier and less motivated for your workouts [2]. Combine these mindful choices with expert fitness guidance, and you're setting yourself up for long-term success.
"You don't need to give up Starbucks to hit your health goals. You just need to stop ordering like you don't have options." – Alix Turoff, Registered Dietitian [4]
The real magic happens when you pair these drink swaps with structured fitness guidance. For example, switching from a Caffè Mocha to a Grande Iced Skinny Latte can significantly cut your calorie intake. But the real game-changer? Combining these nutritional adjustments with a solid exercise plan and expert coaching to achieve sustainable fat loss.
Combine Starbucks Choices with Professional Training
Your Starbucks order is just one piece of the puzzle. A well-rounded fat loss plan thrives when supported by structured exercise and nutrition guidance. Train with Dave offers in-person fitness training at three Orange County, CA locations - Irvine, Laguna Hills, and Orange. Each trainer is skilled in both exercise and nutrition, ensuring that your daily decisions, like your Starbucks habits, align with a broader plan that fuels your workouts and supports fat loss. These small, intentional changes can easily become part of a sustainable lifestyle.
Get Started with a Free Consultation
Kick things off with a free one-hour consultation designed to create a personalized fitness and nutrition plan. This session helps you find ways to incorporate everyday habits - like your favorite Starbucks run - into a lifestyle that promotes fat loss without feeling restrictive. Flexible in-person training options make it easier to stick to your goals while enjoying the things you love.
Conclusion
Yes, you can sip on your favorite Starbucks drinks and still work toward your fat loss goals. A few simple adjustments - like opting for nonfat or almond milk, cutting back on syrup, and skipping the whipped cream - can significantly reduce the calorie count of your drink. Something as basic as skipping whipped cream can save you anywhere from 50 to 110 calories[3][4]. Pairing a lighter choice, like an Iced Skinny Latte, with protein-packed egg bites not only supports your goals but also helps keep you full and energized.
These small changes are even more effective when part of a bigger plan. Combine smarter drink choices with Train with Dave's expert in-person training sessions in Irvine, Laguna Hills, or Orange, CA, to maximize your results. Learning how to customize your coffee and pair it with high-protein foods builds habits that improve your energy, curb hunger, and enhance your workouts[2]. These everyday decisions, paired with professional guidance, can make a big impact on your fat loss journey.
Ready to take the next step? Start with a free one-hour consultation to create a personalized fitness and nutrition plan. With in-person training options starting at $60 per session, you can enjoy your coffee runs guilt-free while staying on track. It’s all about finding that balance.
FAQs
What are the best low-fat non-dairy milk options at Starbucks?
If you're aiming to cut down on fat in your Starbucks drink, consider swapping in unsweetened almond milk or coconut milk. These plant-based choices typically have fewer calories and less saturated fat than whole milk or cream. Prefer dairy? Nonfat milk is an excellent alternative that keeps your drink creamy but light.
Whenever you go for plant-based milks, try to stick with the unsweetened options. This helps you skip the added sugars and keeps your drink on the healthier side!
How can I reduce sugar in my Starbucks order?
If you're looking to cut back on sugar in your Starbucks drink, a few simple tweaks can make a big difference. Start by adjusting the syrups - these are the main culprits when it comes to added sugar. You can ask for fewer pumps or skip them altogether. If you still want a touch of sweetness, consider using alternatives like stevia or, if available, a small drizzle of honey.
Another easy swap is to skip the whipped cream or sugary toppings. Instead, choose unsweetened milk options such as almond milk or non-fat milk to further reduce sugar. These small changes let you enjoy your favorite drinks while keeping your sugar intake in check.
What are some low-fat food choices to pair with Starbucks drinks?
Looking for a low-fat snack to enjoy with your Starbucks drink? Try their Protein Boxes, which are packed with lean proteins, fresh fruits, and vegetables. Fresh fruit cups or salads are also excellent options - they’re naturally low in fat and pair well with lighter drinks like an iced Caffè Americano or brewed coffee.
Want to cut back on fat even more? Skip the creamy spreads or cheese on sandwiches, and choose non-dairy milk or skim milk for your beverage. Sticking to lean proteins, veggies, and minimally processed choices can help you savor a satisfying, low-fat meal while keeping your goals in check.
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