High-Protein Starbucks Drinks Under 200 Calories 

High-Protein Starbucks Drinks Under 200 Calories 

Starbucks is one of my favorite places to unwind with a coffee, catch up with work, or simply enjoy a moment of calm. 

However, as a dietitian, I’m always on the lookout for menu options that offer higher protein, better nutrition, and moderate calories. 

In this blog, I will share some of the best picks from Starbucks with at least 8 grams of protein less than 200 calories, so you can sip and enjoy without compromising your weight-loss and other health goals. 

Unfortunately, while there are many high-protein options, many of them are loaded with added sugars, making them less ideal for weight loss. 

To help you expand your options, I will also give you a few ways to make your favorites higher in protein and lower in sugar. 

Disclaimer: The nutrition information in this article was obtained from the Starbucks website. It is provided for reference only and might change as products are updated. 

Starbucks Drinks Under 200 Calories and at Least 8 Grams of Protein

1.Latte 

A latte, made with espresso coffee, steamed milk, and a thin layer of frothed milk on top, is an obvious choice because the milk is a great source of protein. 

The original Starbucks recipe—according to their website—uses 2% milk, and that’s the milk used in their nutrition information.

  • Tall: 10 grams of protein, 150 calories
  • Grande: 13 grams of protein, 190 calories

TIP

  • Decrease calories by using non-fat milk
  • Looking for a plant-based option? Use soy milk, an alternative that’s higher in protein than other choices
Starbucks coffee cup (1)

2.Cappuccino 

If you prefer more milk foam, a cappuccino is the drink for you. With a thicker layer of milk froth and less milk overall than the latte, cappuccinos are another great high-protein option for weight loss at Starbucks.

Please note that the sizes of this coffee are larger to meet the protein requirements. 

  • Grande: 9 grams, 140 calories
  • Venti: 13 grams, 200 calories (okay, technically not under 200)

Tip

If you’re looking for a sweeter drink, you can add a sugar-free syrup. Ask your barista for the sugar-free syrups available.  You can also sweeten it with stevia or even a packet of sugar if you prefer a more natural approach. 

3. Flat White 

Another tasty version of strong espresso with smooth steamed milk. With a larger proportion of milk, this coffee feels creamier than lattes and cappuccinos. 

The original recipe for a flat white uses whole milk compared to the 2% used for lattes and cappuccinos. 

This is my personal favorite! 

  • Tall: 9 grams, 170 calories

4. Iced Flat White

Looking for a refreshing drink? Try the iced flat white! You’ll notice the nutrition information is a bit different from the hot version. That’s because of the added ice. Refreshing, right?

  • Grande: 8 grams, 150 calories

 5. Iced Caffe Latte

Another popular cold drink made out of espresso, milk, and ice. 

  • Grande: 8 grams, 130 calories
  • Venti: 12 grams, 180 calories

6. Steamed Milk

Did you know you can grab a nice, hot cup of steamed milk at Starbucks? Add sugar-free syrup, and you’ve got yourself a tasty, caffeine-free treat!

  • Tall: 10 grams, 160 calories
  • Grande: 13 grams, 200 calories

7. Matcha

Yes, it does have 24 grams of sugar, so this drink is not for everyone. However, a good amount of the sugar is naturally occurring in the milk. Plus, with the health benefits of matcha and the protein, it’s a decent high-protein choice. 

  • Tall: 10 grams, 190 calories

What About Plant-Based Choices?

You can swap cow’s milk for soy milk in any of the options above. Your drink will have a bit less protein, but soy milk is the closest plant-based option in terms of protein content. 

According to the USDA, a glass of cow’s milk has 8 grams of protein, while soy milk has 6.34 grams. 

Other types of milk alternatives such as oat and almond milk have a minimal amount of protein. 

Tips to Order High-Protein Drinks for Weight Loss

This blog offers straightforward high-protein Starbucks drinks using the original recipes, as those are the only nutritional details available on the Starbucks website.  

But what if you want to have your favorite drink but make it higher in protein and lower in calories? Or modify the drinks mentioned above? I got you covered!

Here are a few tips:

  • Decrease calories by choosing non-fat milk 
  • Sweeten with stevia or sugar-free syrup
  • Order your favorite with only one pump of syrup
  • Skip whipped cream 
  • Skip or go light on the caramel or chocolate
Tips to Order High-Protein Drinks for Weight Loss

Tips for Increasing Protein at Starbucks

In a nutshell, the difference in protein content in a coffee drink comes down to the type and amount of milk used. Through the years Starbucks has experimented with protein options, but they have nothing I can recommend at this time. 

Many social media influencers suggest bringing your own protein shake or adding protein powder to your coffee, so that could be a good option for you. 

Here is a straightforward way to make your high-protein coffee by @mishlovee

YouTube video

The nutrition facts are going to be based on the specific protein shake that you use. 

Potentially, you could also use protein powder, but it would be difficult to blend. 

Benefits of Protein for Weight Loss

  • Increases satiety: helps you feel full longer, reducing how much you eat after eating protein. 
  • Maintains lean muscle: helps maintain muscle mass while losing fat, improving your overall body composition.
  • Improves recovery: if you’re working out, protein will help you recover faster.
  • Burns more calories: breaking down and using protein burns more calories than digesting other nutrients. 
  • Supports hormone regulation: this includes those hormones involved in managing hunger and appetite. 

My Expert Opinion

Starbucks drinks that are high in protein can make an excellent snack or be part of a meal. 

They are tasty, satisfying and nutritious.

Other Helpful Blogs

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Printable List of High-Protein Foods [Free Download]

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