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The 10 best keto-friendly Starbucks drinks, according to dietitians

Summary List PlacementIf you're on the keto diet, Starbucks may seem off-limits with its caramel frappuccinos that contain 38 grams (g) of carbs or its vanilla lattes that pack 15 g of carbs. However, take a closer look and you'll find plenty of options that don't exceed your daily carbohydrate limit of 50 g per day, says Scott Keatley, RDN, a nutritionist with the private practice Keatley MNT.  Keto-friendly Starbucks tips  If you're on the keto diet and ordering at Starbucks, Keatley suggests you: Opt for unsweetened beverages because sugar, sweeteners, sauces, powders, flavors, and toppings can add carbs to your drink. Avoid the...

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Summary List Placement

If you’re on the keto diet, Starbucks may seem off-limits with its caramel frappuccinos that contain 38 grams (g) of carbs or its vanilla lattes that pack 15 g of carbs.

However, take a closer look and you’ll find plenty of options that don’t exceed your daily carbohydrate limit of 50 g per day, says Scott Keatley, RDN, a nutritionist with the private practice Keatley MNT

Here are 10 keto-friendly drinks you can get the next time you’re at Starbucks.

1. Americano

One tall size contains:

  • Carbs: 1 gram
  • Calories: 10
  • Caffeine: 150 milligrams

Americanos consist of two shots of espresso mixed with approximately 1 cup of water. Depending on your preference, you can opt for the hot caffè Americano or the iced caffè Americano.

2. Cappuccino

One short size contains:

  • Carbs: 7 grams
  • Calories: 70
  • Caffeine: 75 milligrams

Cappuccinos consist of a shot of espresso topped with steaming frothed milk. Keatley recommends getting the short size, which has around six ounces of milk and 7 grams of carbs, compared to the tall size, which has around 12 ounces of milk and 10 grams of carbs. 

3. Roast coffee

One tall-sized Pike Place roast coffee contains:

  • Carbs: 0 grams
  • Calories: 5
  • Caffeine: 235 milligrams

Related Article Module: Going keto can cause flu-like symptoms — here are 5 tips to avoid or treat the keto flu

Starbucks offers roast coffees, such as the Pike Place roast, blonde roast, and dark roast. Thanks to the high caffeine content, plain black coffee can keep you feeling alert and energized, which is great for fighting off the keto flu‘s grogginess and fatigue, says Keatley.

4. Cold brew

One tall size contains:

  • Carbs: 0 grams
  • Calories: 0
  • Caffeine: 150 milligrams

Cold brew has a milder flavor and is less bitter than traditional roast coffee because of how it is brewed, says Keatley. 

5. Nitro cold brew

One tall size contains:

  • Carbs: 0 grams
  • Calories: 5
  • Caffeine: 215 milligrams

Nitro cold brew is made by infusing coffee with nitrogen bubbles. While it doesn’t add nutrition, it gives the coffee a thicker and creamier consistency without adding cream, syrups, or sugar. 

6. Flat white

One short size contains:

  • Carbs: 9 grams
  • Calories: 110
  • Caffeine: 130 milligrams

The flat white mixes risotto — a concentrated espresso shot —  with steamed whole milk. Keatley recommends swapping out half the milk with water, to cut down the carb content to around 4-5 grams of carbs.

7. Chai tea

One tall size contains:

  • Carbs: 0 grams
  • Calories: 0
  • Caffeine: 40 milligrams

If you prefer tea to coffee, opt for chai tea. It has black tea and spices like cinnamon, cardamom, cloves, ginger, black pepper, and star anise, which add flavor and antioxidants to the drink.

8. Green tea

One tall-sized Emperor’s Clouds and Mist tea contains:

  • Carbs: 0 grams
  • Calories: 0
  • Caffeine: 1 milligram

For those trying to cut down on their caffeine intake, opt for the Emperor’s Clouds and Mist green tea. It has just 1 milligram of caffeine, which is significantly less than many of Starbucks’s other beverages. For instance, a tall-sized roast coffee has around 200 milligrams of caffeine. Green tea also contains catechin, which is an antioxidant with anti-inflammatory properties.

9. Iced black tea

One tall size contains:

  • Carbs: 0 grams
  • Calories: 0
  • Caffeine: 20 milligrams

If you prefer your tea iced, the iced black tea is a good option, says Keatley. Like coffee and green tea, black tea is a rich source of antioxidants.

10. Sparkling water

One 12-ounce can of Spindrift grapefruit sparkling water contains:

  • Carbs: 4 grams
  • Calories: 15
  • Caffeine: 0 milligrams

The Spindrift sparkling water at Starbucks is great if you’re looking for a refreshing beverage without the caffeine; it’s also unsweetened. You can choose from multiple flavor options stocked at Starbucks, such as grapefruit and raspberry. 

Insider’s takeaway 

If you’re on the keto diet, you don’t have to give up Starbucks. However, it’s important you opt for unsweetened beverages like tea and coffee because they’re low in carbs. 

You can easily figure out if a Starbucks drink is keto-friendly by scanning the nutrition info of the drink online, on the store menu, or on the nutritional label, if it has one.

It’s important to note that the keto diet can come with long-term risks, such as liver disease, kidney stones, heart disease, and nutrient deficiencies. Therefore, this diet isn’t for everyone, particularly people with liver or thyroid conditions, pancreatic disease, and gallbladder disease.

What is the keto diet and how it helps your body burn fat through ketosisIs coffee bad for you? It can have many health benefits — as long as you drink it in moderationShould you drink tea or coffee? Coffee gives you a quicker buzz, but tea provides more sustained energyWhy antioxidants are so important to your overall health

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