Starbucks Survival Guide (Best and Worst Orders)

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HG UPDATE: For the most recent Starbucks survival strategies, check out our 2015 Starbucks Survival Guide! It features up-to-date info on the coffee chain's current drinks ‘n snacks!

Before you head to Starbucks for a caffeine fix, READ THIS! You'll thank us.

  Safest Sips!

By "safest" we mean "most guilt-free." As far as we know, SB's drinks aren't actual dangers to society...

New Kid on the Block: Skinny Caramel Macchiato
PER SERVING (Grande, 16 fl.oz.): 140 calories, 1g fat, 150mg sodium, 21g carbs, 0g fiber, 18g sugars, 11g protein -- PointsPlus® value 4*

This drink is SO good! Yeah, it's pretty much a Skinny Vanilla Latte with some caramel squiggles on top... but when have we ever turned up our noses at caramel squiggles? You can also get this drink iced, which will come in handy in the months to come. (How long 'til summer?!)

Guilt-Free Standby: Skinny Latte
PER SERVING (Grande, 16 fl.oz.): 130 calories, 0g fat, 150 - 170mg sodium, 19g carbs, 0g fiber, 17 - 18g sugars, 12 - 13g protein -- PointsPlus® value 3*

Just say "skinny" and your latte will automatically be made with nonfat milk. (There's no telling what will happen if you just say "scrawny.") And don't hesitate to request a pump or two of sugar-free flavored syrup for zero extra calories. At a fully stocked location, you can choose from Vanilla, Hazelnut, Caramel, and Cinnamon Dolce. Hooray!

Under the Radar & Awesome: Caffè Misto
PER SERVING (Grande, 16 fl.oz., with nonfat milk): 70 calories, 0g fat, 90mg sodium, 10g carbs, 0g fiber, 10g sugars, 7g protein -- PointsPlus® value 2*

Half coffee, half milk, all good! It's a frothy masterpiece...

Decadent & Delicious: Frappuccino Light Blended Beverages
PER SERVING (Grande, 16 fl.oz. excluding seasonal flavors): 110 - 210 calories, 0 - 3.5g fat, 190 - 260mg sodium, 27 - 49g carbs, 0 - 2g fiber, 23 - 44g sugars, 3 - 6g protein -- PointsPlus® value 3 - 6*

Your year-round flavor options include Caffè Vanilla, Caramel, Cinnamon Dolce, Coffee (unflavored), Java Chip, Mocha, and Toffee Mocha. The least caloric of those are the basic Coffee (PointsPlus® value 3*) and the 140-calorie Mocha (PointsPlus® value 4*). Sweet!

Can't-Go-Wrong Classics: Unsweetened Brewed Coffee or Tazo Tea
PER SERVING (Grande, 16 fl.oz.): 0 - 5 calories, 0g fat, 0 - 10mg sodium, 0g carbs, 0g fiber, 0g sugars, 0 - 1g protein -- PointsPlus® value 0*

If beverages were wardrobe options, consider each of these your little black dress -- always a good choice. Just add your favorite calorie-free sweetener and sip away. Fans of plain sugar, simply tack on about 15 calories per packet. And a splash of fat-free milk adds just 10 calories per 2-tbsp. pour.

Wanna hear something crazy? A Grande (16 fl.oz.) Iced Peppermint White Chocolate Mocha made with 2% milk and topped with whipped cream has 520 calories, 20g fat, and a PointsPlus® value of 14*. Anyone else think that's a tad excessive? Skip it, people...


Best of the B-fast
Because a cup of coffee does not a morning meal make...

Stat Reduction: Reduced-Fat Turkey Bacon Breakfast Sandwich
PER SERVING (1 muffin sandwich): 230 calories, 6g fat, 560mg sodium, 28g carbs, 2g fiber, 3g sugars, 13g protein -- PointsPlus® value 6*

The first time we discussed this sandwich, we called it out as being too high in stats for a better-for-you option. Well, things have changed, the numbers have come down, and now we're on board. Chew on!

Longtime Fave: Spinach & Feta Breakfast Wrap
PER SERVING (1 wrap): 290 calories, 10g fat, 830mg sodium, 33g carbs, 6g fiber, 4g sugars, 19g protein -- PointsPlus® value 7*

Heaven in a tortilla! Mmmmmm. We love it SO much, we made our own version for an at-home fix! 

Spoon-worthy Selection: Perfect Oatmeal
PER SERVING (1 container, nothing added): 140 calories, 2.5g fat, 105mg sodium, 25g carbs, 4g fiber, 0g sugars, 5g protein -- PointsPlus® value 3*

Customizable oatmeal? What's not to love? Here are the total stats with the different add-ins.

...with Brown Sugar
PER SERVING (1 container with 1 packet): 190 calories, 2.5g fat, 105mg sodium, 38g carbs, 4g fiber, 13g sugars, 5g protein -- PointsPlus® value 5*

...with Dried Fruit
PER SERVING (1 container with 1 packet): 240 calories, 2.5g fat, 115mg sodium, 49g carbs, 6g fiber, 20g sugars, ~5.5g protein -- PointsPlus® value 6*

...with Nut Medley
PER SERVING (1 container with 1 packet): 240 calories, 11.5g fat, 105mg sodium, 27g carbs, ~4.5g fiber, <1g sugars, 7g protein -- PointsPlus® value 6*

Smart Sweets

There ARE reasonable options in that pastry case...

BIGTIME Fun: Marshmallow Dream Bar
PER SERVING (1 bar): 210 calories, 4g fat, 250mg sodium, 43g carbs, 0g fiber, 15g sugars, <1g protein -- PointsPlus® value 6*

Most of the somewhat-safe treats on this list made the cut because of their small size -- something that's OK if we're looking for a little indulgence. (However, we don't want to start seeing "treat-sized" sandwiches.) This, on the other hand, is large. And with just over 200 calories, it's a much better choice than that Vanilla Bean Cupcake (410 calories, 22g fat, and a PointsPlus® value of 11*).

MINIATURE Fun: Birthday Cake Mini Doughnut, Double Fudge Mini Doughnut, or Petite Vanilla Bean Scone
PER SERVING (1 doughnut or scone): 130 - 140 calories, 5 - 7g fat, 90 - 170mg sodium, 16 - 21g carbs, 0g fiber, 9 - 10g sugars, 0 - <1g protein -- PointsPlus® value 3 - 4*

We wish everything this good was offered in downsized portions. Hear that, carnival operators?! We want mini funnel cakes and tiny fried Twinkies! (Okay, maybe not...)

POP-UP SHOCKER! There are certain things we expect to be high in calories and fat, but a fruit-studded scone isn't high on that list. SB's Raspberry Scone packs a whopping 500 calories, 26g fat, and a PointsPlus® value of 14*. No thank you!


Cold News...
The grab 'n go refrigerated case has been increasingly stocked with guilt-free picks...

Deluxe Fruit Blend
PER SERVING (1 salad): 90 calories, 0g fat, 10mg sodium, 23g carbs, 2g fiber, 19g sugars, <1g protein -- PointsPlus® value 0*

Picnic Pasta Salad

PER SERVING (1 salad): 320 calories, 5g fat, 480mg sodium, 53g carbs, 3g fiber, 3g sugars, 16g protein -- PointsPlus® value 8*

Chicken on Flatbread with Hummus Artisan Snack Plate

PER SERVING (1 plate): 250 calories, 9g fat, 520mg sodium, 27g carbs, 5g fiber, 3g sugars, 17g protein -- PointsPlus® value 6*

Dark Cherry Yogurt Parfait

PER SERVING (1 parfait): 310 calories, 4g fat, 150mg sodium, 61g carbs, 3g fiber, 39g sugars, 10g protein -- PointsPlus® value 8*

Strawberry & Blueberry Yogurt Parfait
PER SERVING (1 parfait): 300 calories, 3.5g fat, 130mg sodium, 60g carbs, 3g fiber, 39g sugars, 7g protein -- PointsPlus® value 8*

Farmer's Market Salad

PER SERVING (1 salad): 230 calories, 12g fat, 470mg sodium, 24g carbs, 5g fiber, 16g sugars, 8g protein -- PointsPlus® value 6*

Roasted Vegetable Panini

PER SERVING (1 panini): 350 calories, 12g fat, 770mg sodium, 48g carbs, 4g fiber, 5g sugars, 13g protein -- PointsPlus® value 9*


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Today, February 18th, is an oddly specific holiday -- National Crab-Stuffed Flounder Day. Maybe we'll try rolling a fish fillet around some of our Ab-Fab Artichoke Crab Dip... maybe not.

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

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