Dining Out on the Keto Diet: Starbucks

starbucks logo beside attractive woman smiling and holding a white mug with natural force logo

Dining out on the keto diet can be difficult, but it’s not impossible if you know what to do. To help make keto easy, even when you’re out and about, we’ve created this simple guide to the keto-friendly a la carte items and meal combos at Starbucks.

In this article you’ll discover:

A LA CARTE

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.
Moon Cheese
Oloves
Field Trip Jerky (Beef or Turkey)
Starbucks Avocado Spread

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

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

MEAL COMBOS

KETO Breakfast of Champions

  • Sous Vide Egg Bites: Bacon & Gruyere
  • Dark Roast Coffee with
  • One “shot” (1 fl oz) 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

 

Next up: 8 Tips to Cure the Keto Flu