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 cappuccino and drink it too. Here’s the ultimate low sugar and sugar-free Starbucks menu cheat sheet.

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Illustration by Alexis Lira

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 flair to your java with one of these sugar-free sweetener options:

  • sugar-free vanilla syrup
  • stevia in the raw
  • just skipping sweetener (we know, we’re sorry — these are the only sugar-free options right now)

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 some sugar-free syrup. 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. 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.

12. 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.

13. 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.

14. 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 🍑 .

15. Pink drink

Starbucks’ pink drink is a cult classic, but it’s also extremely sweet because of its strawberry and acai 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.

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 sugar-free vanilla is available. 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. ❤️ ) With some menu ingenuity and ingredient hacks, you can enjoy sugar-free Starbucks drinks that make your blood sugar levels and taste buds happy.