October 17, 2021

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21 Sugar-Free Starbucks Drinks for Keto, Low Carb, and Diabetes

Whether you order them tall, grande, or venti, lots of Starbucks drinks are loaded with sugar.

So if you’re on a low carb diet like keto or need to limit your sugar intake for health reasons like diabetes, it can be tricky to navigate the menu beyond just a black coffee.

But don’t worry! You can have your orange mocha Frappuccino and drink it too. Here’s the ultimate low sugar and sugar-free Starbucks menu cheat sheet.

The American Heart Association recommends women consume no more than 25 grams of added sugar per day and men consume no more than 36 grams per day.

Meanwhile, a grande (16-fluid-ounce) caramel Frappuccino has 54 grams of sugar. So you might drink more than a day’s worth of sugar in a single serving 😱 . This is mostly because of the syrup.

If you’re looking to skip the sugar, you can add a ton of flair to your java with one of Starbucks’ sugar-free syrups. Here’s the current lineup:

  • vanilla
  • cinnamon dolce
  • skinny mocha sauce

Your local store might also offer special sugar-free syrups for each new season 🎃 ❄️ .

FYI: These sugar-free syrups contain artificial sweeteners like sucralose. Keep that in mind if you also prefer to avoid fake sugar.

We know you’re thirsty! Let’s start with the coffee basics. Here are the best sugar-free coffee drinks at Starbucks.

1. Black coffee

While Starbucks is known for fab flavors, you can still get a good ol’ cup of black coffee. It has 0 grams of sugar and very few calories. Add a squirt of sugar-free vanilla for a fun sugar-free twist.

2. Caffè misto

This delish combo of half coffee and half steamed milk is a twist on the French café au lait. To avoid extra sugar, don’t ask for this bevvy sweetened.

3. Flat white

The flat white has been uber-popular in Europe for years and is starting to pick up steam in the States. It’s sorta like a latte, but the espresso is paired with less milk and flat foam.

4. Caffè latte

This rich blend of espresso and steamed milk is the perfect way to start the day. Ask for a couple packets of stevia to sweeten things up if you like.

5. Cappuccino

We love a classic. This sultry blend of rich espresso and milk foam is yummy all year long. Make it snazzy with a pump of sugar-free vanilla. You can also ask for it over ice.

6. Iced coffee

Just ask for a black iced coffee with the sugar-free syrup of your choice. You can also add a small splash of milk for a hint of creaminess without too much sweet stuff.

7. Nitro cold brew

Nitro cold brew is the bomb. This small-batch cold-brew coffee is infused with nitrogen, which gives it a sweet flavor without any added sugar. Score! Just be careful of the caffeine content of this one.

8. Americano

This supersimple bevvy — shots of espresso with a splash of water — will bust your afternoon work slump. And it contains 0 grams of sugar.

Starbucks has a lot more to offer than coffee. Here’s the tea.

9. Iced passion tango tea

This blend of hibiscus, apple, and lemongrass is hella refreshing. It also has cinnamon for a subtle hint of spice. But the best part? It has 0 grams of sugar and no artificial sweeteners.

10. Peach citrus white tea infusion

Teavana white tea is shaken (not stirred) with a rad ripe peach flavor. Just ask your barista to skip the liquid cane sugar.

11. Very berry hibiscus refresher

OK, so TBH, this won’t be 10/10 sugar-free. But you can hack your way to a much lower sugar level. Ask your barista for the light versions of the apple, guava, and peach juice blends. And be sure to hold the extra syrups.

12. Chai tea latte

A chai is coziness in a cup, but even the lightly sweet chai latte is loaded with sugar. To make a sugar-free chai tea latte, ask for half steamed milk and hot water to steep a few chai tea bags in. The tea is naturally sugar-free, unlike the chai concentrates.

Pro tip: A sprinkle of cinnamon can take the flavor over the top, and you can add a sugar-free sweetener of your choice.

13. Regular hot tea

Keep it classic with a cup of piping hot tea. Starbucks has tons of options, so you’ll never get bored.

Now that you’ve mastered the basics, let’s take it to the next level. Here’s how to order a specialty drink like a pro.

14. Sugar-free caramel macchiato

You have to get a bit creative for this one, but the result will be pretty darn close to a traditional caramel macchiato.

Ask for an Americano with 3 parts water and 1 part milk. Then ask for one pump of sugar-free vanilla and one pump of sugar-free cinnamon dolce syrup. BAM! Delicious.

15. Skinny mocha

This drink will help you curb your chocolate cravings without the risk of a major sugar crash. It’s a classic latte with a pump or two of Skinny Mocha Sauce. Make sure to skip the whipped cream.

16. Skinny cinnamon dolce latte

Starbucks’ sugar-free cinnamon dolce syrup is a fan fave for a reason. This tasty treat won’t send you down a sugar spiral like a classic sweet latte. Again, just pass on the whipped topping.

17. Skinny hot chocolate

This hot chocolate is rich, frothy, and oh-so-chocolaty. It’s made with their bittersweet Skinny Mocha Sauce and the steamed milk of your choice.

18. London fog

This drink will make you say, “London, baby!” Here’s how to order it: Ask for an Earl Grey tea with 3 parts hot water and 1 part heavy cream. Then request two pumps of the sugar-free vanilla syrup.

19. Iced white

You won’t find this one on the menu, but your barista can whip it up upon request. Ask for an unsweetened peach citrus white tea with heavy cream or another milk of your choice. Then request three or four pumps of the sugar-free vanilla syrup. It’s like peach cobbler on ice 🍑 .

20. Pink drink

Starbucks’ pink drink is a cult classic, but it’s also extremely sweet because of its strawberry and açaí base. To make this truly sugar-free, you’ll have to get creative and go off-menu.

Ask your barista for a Passion Tango iced tea topped with heavy cream, four pumps of sugar-free vanilla syrup, and freeze-dried strawberries. You’ll want to skip the coconut milk since it includes added sugar.

Ah, the famous Frappuccino. These bad boys are tasty (and sweet) AF. Alas, Starbucks’ signature Frap base is packed with sugar. The good news? You can hack your way to a sugar-free version that has a similar vibe.

21. Frappuccino

Ask your barista to blend these ingredients with no Frap base:

  • black iced coffee
  • three or four pumps of your fave sugar-free syrup
  • two shots of heavy cream or the unsweetened nondairy milk of your choice (if available at your Starbucks)

It won’t have the same consistency and texture as a classic Frap, but it’ll still hit the spot!

Committed to the sugar-free life? Try these tips to keep your sugar levels in check at your next Starbucks visit:

  • Opt for sugar-free sweeteners. Most Starbucks locations offer artificial and nonnutritive sweeteners like Equal, Splenda, Sweet’N Low, and stevia.
  • Be wary of syrups. Regular syrups are pretty much pure sugar. But some popular flavors — vanilla and cinnamon dolce — are available in sugar-free versions. You can also get sugar-free mocha sauce.
  • Skip the whipped cream. It’s delicious but loaded with sugar.
  • Check the sugar content of your milk. Most Starbucks stores carry only sweetened versions of milk alternatives like soy, almond, and coconut. So you’ll get some added sugar from these options. Cow’s milk won’t have added sugar, but it does contain a natural sugar called lactose. While lactose might have some advantages over refined sugar, it can still affect some peeps’ blood sugar levels.

Starbucks has some dope drinks, but finding a sugar-free bevvy can seem more impossible than a barista spelling your name right. (We still love you, baristas❤️ .) But with some menu ingenuity and ingredient hacks, you can enjoy sugar-free Starbucks drinks that make your blood sugar levels and taste buds happy.