Low-calorie items at Starbucks
255 of the 260 items in Starbucks’ nutrition information are under 500 calories at their first listed size. With at least 15 g of protein, the lightest serving is the Iced Sugar-Free Vanilla Protein Matcha (Tall), at 130 calories and 18 g of protein; 53 items meet that rule at 500 calories or less.
Calories here are for the standard recipe at the size shown. Sauces, dressings, cheese, drinks and sides ordered with an item add to it, and the smallest size of a drink or side is often far lighter than the medium most people order. 2,000 calories a day is the general figure the FDA uses for the Daily Values on nutrition labels.
Under 500 calories with at least 15 g of protein
Top 15 of 53
Single servings of 500 calories or less with at least 15 g of protein, fewest calories first: the lightest items that are still a meal rather than a side or a sauce.
| Iced Sugar-Free Vanilla Protein MatchaTall, 12 fl oz | 130 | 18 | 7 | 3 | 80 |
|---|---|---|---|---|---|
| Iced Sugar-Free Caramel Protein MatchaTall, 12 fl oz | 130 | 18 | 7 | 3 | 85 |
 Iced Sugar-Free Caramel Protein LatteTall, 12 fl oz | 150 | 22 | 9 | 3.5 | 105 |
 Iced Sugar-Free Vanilla Protein LatteTall, 12 fl oz | 150 | 22 | 9 | 3.5 | 95 |
 Iced Protein MatchaTall, 12 fl oz | 150 | 18 | 14 | 3 | 80 |
| Iced Caramel Protein MatchaTall, 12 fl oz | 160 | 18 | 15 | 3 | 80 |
 Sugar-Free Vanilla Protein LatteTall, 12 fl oz | 180 | 23 | 12 | 4.5 | 125 |
 Sugar-Free Caramel Protein LatteTall, 12 fl oz | 180 | 23 | 12 | 4.5 | 130 |
| Sugar-Free Vanilla Protein MatchaTall, 12 fl oz | 180 | 22 | 12 | 4.5 | 120 |
| Sugar-Free Caramel Protein MatchaTall, 12 fl oz | 180 | 22 | 12 | 4.5 | 125 |
 Koia Cacao Bean Nutrition Shake11 fl oz, 11 fl oz | 180 | 20 | 12 | 6 | 240 |
 Koia Vanilla Bean Nutrition Shake11 fl oz, 11 fl oz | 180 | 20 | 12 | 6 | 250 |
| Iced Vanilla Protein LatteTall, 12 fl oz | 210 | 22 | 23 | 3.5 | 100 |
| Iced Caramel Protein LatteTall, 12 fl oz | 220 | 22 | 25 | 3.5 | 100 |
 Protein MatchaTall, 12 fl oz | 220 | 22 | 22 | 4.5 | 120 |
Under 300 calories with at least 5 g of protein
Top 10 of 95
Single servings under 300 calories with at least 5 g of protein, fewest calories first; drinks, sauces and plain add-ons with less protein are left out.
 Country Archer – Hickory Smoke Turkey Jerky28 g | 70 | 10 | 5 | 1 | 330 |
|---|---|---|---|---|---|
 Organic Valley Stringles Mozzarella String Cheese28 g | 80 | 7 | 1 | 6 | 200 |
 Caffè MistoTall, 12 fl oz | 80 | 5 | 8 | 3 | 80 |
 CortadoShort, 8 fl oz | 90 | 5 | 8 | 4.5 | 60 |
 CappuccinoTall, 12 fl oz | 100 | 7 | 10 | 4 | 90 |
 Steamed MilkKids, 8 fl oz | 100 | 7 | 10 | 4 | 95 |
| Caffè LatteShort, 8 fl oz | 100 | 6 | 10 | 3.5 | 85 |
| Iced Caffè LatteTall, 12 fl oz | 100 | 6 | 10 | 3.5 | 90 |
 Lavender LatteShort, 8 fl oz | 100 | 5 | 13 | 3 | 110 |
| Toasted Coconut LatteShort, 8 fl oz | 100 | 5 | 15 | 3 | 70 |
Values are per serving for the size shown, as Starbucks publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Lowest in calories in each menu section
| Section | Item | Calories |
|---|---|---|
| Hot Coffee & Espresso | Blonde Roast - Starbucks SunseraShort | 5 |
| Cold Coffee & Espresso | Cold BrewTall | 5 |
| Chai | Iced ChaiderTall | 60 |
| Matcha | Matcha LatteShort | 100 |
| Hot Tea | Chamomile Mint Blossom TeaTall | 5 |
| Iced Tea | Iced Passion Tango TeaTall | 5 |
| Refreshers | Strawberry Açaí RefresherTall | 70 |
| Energy Refreshers | Strawberry Açaí Energy RefresherTall | 80 |
| Coffee Frappuccino | Coffee Frappuccino Blended BeverageTall | 160 |
| Crème Frappuccino | Orange Cream Frappuccino Blended BeverageTall | 190 |
| Hot Chocolate, Lemonade & More | LemonadeKids | 80 |
| Bottled Beverages | Starbucks Iced Energy Blueberry Lemonade12 fl oz | 5 |
| Breakfast | Rolled & Steel-Cut Oatmeal | 160 |
| Bakery | Sweet Cream Cheese Icing | 140 |
| Treats | Chocolate Cake Pop | 150 |
| Lunch | Jalapeño Chicken Pocket | 200 |
| Snacks | Country Archer – Hickory Smoke Turkey Jerky | 70 |
Questions
What is the lowest-calorie meal at Starbucks?
Counting only servings with at least 15 g of protein, so that sides, sauces and drinks are left out, it is the Iced Sugar-Free Vanilla Protein Matcha (Tall) at 130 calories, according to Starbucks’ nutrition information.
How many Starbucks items are under 500 calories?
255 of 260 at their first listed size, and 221 are under 300. Each menu section page has a calorie filter.
More from the Starbucks menu
Full menuLow-calorie items at other chains: McDonald’s, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panda Express, Panera Bread, Popeyes, Sonic, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's.
Across all chains: Low-calorie fast food with protein (24 chains).
Sources
- 1 Starbucks, Starbucks online menu Covers menu · Checked 8 Oct 2026
- 2 Starbucks, Starbucks product pages (nutrition by size, ingredients and food allergens) Covers nutrition, allergens and ingredients · Checked 8 Oct 2026
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