Guide · Keto    

Keto at Starbucks: Best Low-Carb Drinks & Food Items to Order

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Itching for a Starbucks run but not sure what you can order now that you've gone keto? To help make your keto lifestyle a little easier, we've gone through the entire Starbucks menu to bring you a comprehensive list of Starbucks drinks and food that are safe to order when you're on a keto diet. 

Why Keto Ordering at Starbucks Matters — Smart Swaps & Macros

Eating out when you’re on a ketogenic diet can be tricky—especially at a big-chain coffee shop like Starbucks, where many drinks and food items include hidden sugars, syrups, or high-carb bases. Knowing which items to pick, which to customise, and which to skip gives you the freedom to enjoy your favourite café without derailing your low-carb goals. This guide makes it simple: drinks, food, and snacks that fit keto macros—and how to tweak them.

In this article, you will discover:

Keto Starbucks a La Carte Items

Food

Sous Vide Egg Bites: Bacon & Gruyere

  • Macros: Calories 310; Fat 22g; Net Carbs 9g; Protein 19g

Grab-and-Go Snacks

Note: Snack selection will vary per location.

Iced Drinks

Starbucks® Cold Brew Coffee (Grande, no syrup)

  • Macros: Calories 5; Fat 0g; Net Carbs 0g; Protein 0g

Nitro Cold Brew (Grande, no syrup)

  • Macros: Calories 5; Fat 0g; Net Carbs 0g; Protein 0g

Freshly brewed Starbucks® Iced Coffee (Grande, No Syrup)

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

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Hot Drinks

COFFEE

Espresso (solo shot)

  • Macros: Calories 5; Fat 0g; Net Carbs 1g; Protein 0g

Americano

  • Macros: Calories 15; Fat 0g; Net Carbs 3g; Protein 0g

Blonde Roast, Pike Place Roast, or Featured Dark Roast (Grande, No Sweetener)

  • Macros: Calories 5; Fat 0g; Net Carbs 0g; Protein 0g

TEA

Teavana® Earl Grey Brewed Tea (Grande, No Sweetener)

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

Teavana® Organic Chai Tea

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

Emperor's Cloud and Mist® Green Tea

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

Organic Jade Citrus Mint™ Brewed Tea

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

CAFFEINE-FREE

Comfort Wellness Brewed Tea

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

Mint Majesty™ Herbal Tea

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

Peach Tranquility® Herbal Tea

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g

Decaf Americano

  • Macros: Calories 15; Fat 0g; Net Carbs 3g; Protein 0g

Creamers

One “shot” heavy cream (1 fl oz)

  • Macros: Calories 103; Fat 11g; Net Carbs .8g; Protein .6g

Two “shots” heavy cream (2 fl oz)

  • Macros: Calories 206; Fat 22g; Net Carbs 1.6g; Protein 1.2g

Steamed/foamed half-and-half (4 fl oz)

  • Macros: Calories 157; Fat 13.9g; Net Carbs 5.2g; Protein 3.6g

Steamed/foamed almond milk (4 fl oz)

  • Macros: Calories 50; Fat 3.5g; Net Carbs 3g; Protein 2g

Sweeteners

Sugar-free Flavored Syrup (sucralose-based): Vanilla, Caramel, Cinnamon Dolce, Hazelnut, Peppermint (seasonal)

  • Macros: Calories 0; Fat 0g; Net Carbs 0g; Protein 0g
  • Note: Because these syrups are made with sucralose, an artificial sweetener that disrupts the gut microbiome, we don’t recommend them.

Whole Earth Sweetener Co. packets (stevia/monk fruit based)

  • Macros: Calories 0; Fat 0g; Net Carbs 2g; Protein 0g

Toppings

Sweetened Whipped Cream (Grande/Hot Drink)

  • Macros: Calories 70; Fat 7g; Net Carbs 2g; Protein .4g

Ground Cinnamon

  • Macros: Calories 50; Fat 3.5g; Net Carbs 3g; Protein 2g

Keto Starbucks Custom Meal Combos

Keto Breakfast of Champions

  • Sous Vide Egg Bites: Bacon & Gruyere
  • Dark Roast Coffee with
  • One “shot” (1 fl oz) of heavy cream
  • Total Macros: Calories 418; Fat 33g; Net Carbs 9.8g; Protein 20.6g

The Big Cheese Snack

  • Moon Cheese (Cheddar Flavor)
  • Starbucks® Cold Brew Coffee (Grande, no syrup)
  • Total Macros: Calories 75; Fat 5g; Net Carbs 1g; Protein 5g

On-the-Go Fat Coffee

  • Americano (Grande, no syrup)
  • Two “shots” (2 fl oz) heavy cream
  • 1 packet Whole Earth Sweetener Co.
  • Total Macros: Calories 221; Fat 22g; Net Carbs 6.6g; Protein 1.2g

Protein-Packed Pick-Me-Up

  • Field Trip Jerky (Beef)
  • Espresso (solo shot)
  • Total Macros: Calories 165; Fat 2g; Net Carbs 7g; Protein 28g

Keto Night Cap

  • Peach Tranquility® Herbal Tea (Caffeine-free) with
  • Steamed/foamed half-and-half (4 fl oz)
  • Macros: Calories 157; Fat 13.9g; Net Carbs 5.2g; Protein 3.6g

Frequently Asked Questions (FAQ)

  • What are easy keto-friendly drink orders at Starbucks? Choose plain Iced or Nitro Cold Brew (no syrup), a Grande Americano with heavy cream & sugar-free vanilla, or brewed hot coffee with a splash of heavy cream. All keep net carbs low.
  • Which food items at Starbucks are keto-safe? Items like the Sous Vide Egg Bites (Bacon & Gruyère), beef jerky packs, or avocado spread are among the lowest-carb options.
  • How can I customise my Starbucks order to stay low-carb? Ask for “no classic” syrup, swap milk for heavy cream or half-&-half, choose sugar-free vanilla syrup, skip sweet toppings, and select plain brewed drinks or hot teas.


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