Starbucks Survival Guide (2017)

May 26 2017
Time for the latest survival guide for Starbucks' ever-changing menu! From hot sips to snack picks, we've got your every craving covered. Read up, and share!

Hot Stuff

Caffè Latte 12-oz. Tall with nonfat milk: 100 calories, 0g total fat (0g sat. fat), 120mg sodium, 15g carbs, 0g fiber, 14g sugars, 10g protein -- SmartPoints® value 4*

A latte made with steamed nonfat milk feels fancy and fun! If you need some sweetness, ask for a Skinny Vanilla or Skinny Cinnamon Dolce Latte (made with sugar-free syrups)... or just stir in your sweetener of choice! Another solid option: a 60-calorie Tall Caffé Misto, made with steamed nonfat milk and brewed coffee instead of espresso (SmartPoints® value 2*). 

Flat White 12-oz. Tall with nonfat milk: 100 calories, 0g total fat (0g sat. fat), 115mg sodium, 15g carbs, 0g fiber, 13g sugars, 10g protein -- SmartPoints® value 4*

Think of this drink as the Australian cousin of the latte. It’s still espresso with steamed milk, but made with even stronger espresso! So, if you're looking to branch out from your usual order, here's something slightly off the beaten path (but not so far away that you'll get lost).

Cascara Latte 12-oz. Tall with nonfat milk: 140 calories, 0g total fat (0g sat. fat), 115mg sodium, 26g carbs, 0g fiber, 25g sugars, 9g protein -- SmartPoints® value 6*

If you want a bit more excitement without tanking your daily calorie intake, consider the Cascara Latte. Cascara is the dried fruit of the coffee cherry, inside of which coffee beans grow. This drink is sweetened with cascara syrup and sprinkled with coffee-cherry sugar. It's unique and under 150 calories!

Youthberry White Tea 12-oz. Tall: 0 calories, 0g total fat (0g sat. fat), 0mg sodium, 0g carbs, 0g fiber, 0g sugars, 0g protein -- SmartPoints® value 0*

Tea time! There are so many teas offered at Starbucks, and you can't really go wrong (so long as you don't get crazy with the add-ins). This tasty treat is described as "a delicate white tea with red currants, acai berry, hibiscus and rose petals, then completed with candied pineapple, mango pieces, Fuji and golden delicious apples." Um, YEAH!

Honey Citrus Mint Tea (a.k.a. the Coldbuster) 12-oz. Tall: 90 calories, 0g total fat (0g sat. fat), 0mg sodium, 24g carbs, 0g fiber, 22g sugars, 0g protein -- SmartPoints® value 5*

Once a "secret menu" item, this creation has made its way to the official menu! It's a combo of Jade Citrus Mint Green Tea and Peach Tranquility Herbal Tea, finished with steamed lemonade and a hint of honey. We feel better just thinking about it...

Nice 'n Iced

Nariño 70 Cold Brew 12-oz. Tall: 0 calories, 0g total fat (0g sat. fat), 10mg sodium, 0g carbs, 0g fiber, 0g sugars, 0g protein -- SmartPoints® value 0*

Iced coffee is good, but cold brew is next level! More mellow and smoother in flavor, this special blend is slow-steeped for 20 hours. You get the caffeine punch you want, but with less bitterness than regular iced java. To kick it up a notch, try the Vanilla Sweet Cream Cold Brew: a 12-oz. Tall has a reasonable 100 calories and 6g fat (SmartPoints® value 5*). 

Teavana Shaken Iced Passion Tango Tea 12-oz. Tall: 30 calories, 0g total fat (0g sat. fat), 5mg sodium, 8g carbs, 0g fiber, 8g sugars, 0g protein -- SmartPoints® value 2*

This tart hibiscus tea has been one of our go-to drinks for a while now. (We can't quit it!) It's just the most refreshing player in the game. Lightly sweetened, it's sheer perfection. Want a sweeter, fancier twist on this tea? Try the Sparkling Berry Sangria Herbal Tea: A 12-oz. Tall has 120 calories (SmartPoints® value 7*).

Pink Drink 12-oz. Tall: 105 calories, 2g total fat (2g sat. fat), 45mg sodium, 20g carbs, <1g fiber, 18g sugars, <1g protein -- SmartPoints® value 6*

This was THE secret-menu drink of summer 2016, and now the pastel-hued sipper has gone legit! Made from the Strawberry Acai Refreshers drink base and coconut milk, it tastes like a strawberry Starburst! So tasty, we made our own lower-cal version. (That's kind of our thing.)

Coffee Light Frappuccino Blended Coffee 12-oz. Tall: 90 calories, 0g total fat (0g sat. fat), 150mg sodium, 18g carbs, 0g fiber, 18g sugars, 3g protein -- SmartPoints® value 5*

Frappuccinos are so ubiquitous on the Starbucks menu that we can't NOT mention 'em. This pick is the lightest version they offer, so it deserves a shout-out. And check out this fun addition to the menu: the Frappuccino Cookie Straw! Filled with chocolate ganache, it's a 90-calorie treat (SmartPoints® value 4*) you can nibble on after you slurp up your blended drink.

Mmmm, Mmmm Breakfast

Berry Trio Yogurt 1 order: 240 calories, 2.5g total fat (0g sat. fat), 125mg sodium, 39g carbs, 3g fiber, 26g sugars, 14g protein -- SmartPoints® value 9*

Some pre-made parfaits are calorie catastrophes, but not this one! Made with nonfat vanilla yogurt, honey-oat granola, and a mishmash of strawberries, blueberries, and raspberries, it's got plenty of protein plus a nice hit of fiber. Nicely done, SB!

Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich 1 order: 230 calories, 6g total fat (2.5g sat. fat), 560mg sodium, 28g carbs, 2g fiber, 3g sugars, 16g protein -- SmartPoints® value 6*

This is what all fast-food breakfast sandwiches should aspire to be. An organic wheat English muffin, cage-free egg whites, reduced-fat white cheddar cheese, and reduced-fat turkey bacon... It's basically what we would make ourselves if we had the time. (Gluten avoiders: Starbucks also has a gluten-free breakfast sammie!)

Hearty Blueberry Oatmeal 1 order: 220 calories, 2.5g total fat (0.5g sat. fat), 125mg sodium, 43g carbs, 5g fiber, 13g sugars, 5g protein -- SmartPoints® value 8*

Oooh, this oaty bowl features rolled and steel-cut oats, is sweetened with agave syrup, and is topped off with fresh blueberries. Plus, there's a medley of dried figs, dried cranberries, pepitas, and almonds. Tasty breakfast + healthy ingredients = a very good morning!

Spinach, Feta & Cage Free Egg White Breakfast Wrap 1 order: 290 calories, 10g total fat (3.5g sat. fat), 830mg sodium, 33g carbs, 6g fiber, 4g sugars, 19g protein -- SmartPoints® value 8*

This mega-yummy morning meal is a longtime love of ours! The wrap is whole-wheat, the egg whites are cage-free, and the whole thing is vegetarian-friendly. It just plain rocks. Starbucks, please never take it off the menu!

Snacks & Beyond

Seasonal Harvest Fruit Blend 1 order: 90 calories, 0g total fat (0g sat. fat), 0mg sodium, 24g carbs, 4g fiber, 19g sugars, 1g protein -- SmartPoints® value 0*

You can't go wrong with a simple fruit cup, featuring goodies like fresh grapes and cut cantaloupe. If you want a little something sweet yet super healthy, Starbucks has you covered. Some locations also have whole bananas and apples at the counter. We love a no-regrets impulse buy!

Smoked Turkey Protein Box 1 box: 360 calories, 12g total fat (6g sat. fat), 950mg sodium, 42g carbs, 5g fiber, 15g sugars, 24g protein -- SmartPoints® value 12*

If you're in need of lunch in a hurry, here's one of our top picks. The turkey sandwich pieces are paired with baby carrots and apple slices; grab-n-go perfection! Some of the other Protein Boxes are higher in calories, so check the labels before you buy.

Zesty Chicken & Black Bean Salad Bowl 1 salad: 360 calories, 15g total fat (2.5g sat. fat), 840mg sodium, 38g carbs, 8g fiber, 9g sugars, 14g protein -- SmartPoints® value 11*

The ingredient list for this salad makes us wanna sing like Julie Andrews: Feta and black beans and chicken that's grilled; jicama, roasted corn, quinoa that's chilled; mild chili vinaigrette over spring greens; these are a few of my favorite things! (And tomatoes. We couldn't fit them into the verse. But also, tomatoes.)

Chew on this:

It's May 26th, National Cherry Dessert Day! Our recent Very Cherry Pie Bites recipe is a perfect pick for the occasion...

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