We’ve all been there before. You’re on your way to get your caffeine fix. You roll up on Starbucks and have no idea what to order. Well you know what you want to order, but you don’t want 75 net carbs before you eat a meal. Don’t be scared, it’s not so difficult to order low carb Starbucks drinks. Let us help you!
Hot or Iced
The first thing you need to decide is whether you want hot or iced. If you don’t say, they will probably ask you. But if they do not ask you, you get hot by default. Simple enough, right?
Starbucks Drink Sizes
Next is the whole size issue. When people go to Starbucks they can be confused by the terminology they use for the size of their drinks. Or just annoyed. Why can’t they just do small, medium, large like the rest of the world? Well, let us help you sort out the size conundrum at Starbucks.
Alright so what do these sizes mean exactly?
Well first of all this isn’t all of the sizes. Short isn’t on the menu, but it is available. Could this get any more confusing?
Short: As stated, this isn’t even on the menu. It’s 8 oz. It can only be used for hot drinks. It’s the default size for kids drinks and it’s used for shots of espresso.
Tall: Tall ranks are 12 oz. Also known as “small.”
Grande: Grande drinks are 16 oz. Order a “medium” and you get one of these. Also, this is the default size for smoothie. They only come in this size.
Venti: Theshe are 20 oz. If you get a venti iced rinks it’s 24 oz. Order a “large” and you’ll get a venti.
Trenta: Trenta is 30 oz. It’s only available for iced coffee, refreshers and iced teas.
This part is pretty simple. If you don’t want coffee say decaf. If you don’t specify, you’re getting caffeine. But you already knew that, right?
If you want more or less shots than are normally in a drink, you need to specify. One shot is about 75mg of caffeine.
If you don’t specify how many shots here is how many you automatically get:
- Short (8 oz.): One shot
- Tall (12 oz.): One shot
- Grande(16 oz.): Two shots
- Venti hot (20 oz.): Two shots
- Venti iced (24 oz.): Three shots
Now on to the syrup. Remember if you are going keto, you MUST order sugar-free syrup. Here is the amount of pumps you get by default.
- Short: Two pumps
- Tall: Three pumps
- Grande: Four pumps
- Venti hot: Five pumps
- Venti iced: Six pumps
- Trenta iced (32 oz.): Seven pumps
And NOW…onto the sugar-free flavors. This can vary from store-to-store but you can usually count on these
- Cinnamon Dolce
Don’t underestimate how many carbs can be in milk! Heavy whipping cream is your best option when it comes to low carbs, followed by half and half.
Starbucks milk option:
Nonfat/skim milk, 1% milk, 2% milk, whole milk, soy milk, half and half, heavy whipping cream, vanilla soy milk, eggnog (seasonal
By default Starbucks makes most drinks with 2% milk unless you specify otherwise. There are, of course, exceptions. Cappuccinos are made with whole milk. The Flat White is also made with whole milk. Then there’s the Cafe Breve. It is made with half and half.
Now we get to the fun part. You can make custom requests.
Did you know you can be very specific about how hot you want your drink? By default they are about 160 degrees fahrenheit. You can specify up to 200 degrees.
By default kids’ drinks are 130 degrees. This is warm, but not too warm for a kid to take a drink immediately.
If you say “extra hot” you will get it 180 degrees. This is nice when you are traveling a long way with your drink.
Alright, here we go. It’s time to say what type of drink you want. Latte, Mocha, White Mocha, Cappuccino, Carmel Macchiato, Americano, Espresso…
Remember, coffee starts with zero carbs. If you are into black coffee or espresso you are in luck. That’s zero carbs! Low carb Starbucks is so easy for you!
Alright so now it’s decision time. Now it’s time to order some low carb Starbucks. Like I said before, if you’re into black coffee or espresso, then you are getting zero carbs. You can even had heavy whipping cream and it will only be another carb or two. If you’re not into black coffee or espresso, then look at the chart above to see which is more espresso forward. You want to stay in that direction. Doppio and Americano are great options. The more milk forward, the more carbs. Don’t forget about that when you are ordering.
For a low carb drink, it is good to start with the base of an Americano. Then you can add heavy whipping cream and a sugar free flavor.
If you’re not sure what an Americano is, it’s simply espresso with water. Here’s my go to:
So what do I order? I’m pretty boring. I get a Grande Americano with extra heavy whipping cream. Pretty boring. I’m fortunate enough to enjoy espresso. And Starbucks makes an awesome Americano.
Bulletproof Coffee at Starbucks
One option at Starbucks is a simple bulletproof coffee. While they do not provide MCT oil, they do have all of the other ingredients you need to put together bulletproof coffee. They have grass-fed butter and heavy whipping cream, which is enough to make a very fatty, filling coffee while at Starbucks.
You’re ready to go keto at Starbucks!
So what’s my advice? Sample things and make sure you check the nutrition before you order. Click here to see the nutrition information for the entire menu.
But if you look at the information above, you should be able to put together a drink for yourself. You will need to double check with either MyFitnessPal or the Starbucks nutrition info just to make sure it is a low carb option.
That wasn’t so hard was it? Now you’re ready to go in to Starbucks and order with confidence. You are armed with some low carb Starbucks drinks you can order.
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