The holidays are upon us, as is the season for consuming gourmet coffee beverages without a second thought. We’ve all been there—staring doe-eyed at the Starbucks menu. Looking from picture to picture of perfectly curated dairy-filled fat bombs, only to choose the one that looks like it might be yummy. And you know what, it will be. This is because it is filled to the brim with sugar, fat, and carbs that when added on top of your regular diet frequently can lead to intense physique changes. These drinks are curated to sell, not to improve your health. Does this mean that you can’t enjoy one from time to time? Definitely not. The only way you will gain weight by drinking these drinks, is if you drink them quite often, without modifications. I personally choose to indulge only when I really want to and opt for a lighter daily coffee beverage. This helps me keep off the unwanted pounds while allowing me to enjoy the season guilt-free.

My mission today is to help you understand the calorie content of your seasonal coffee favorites so that you can make an informed decision that aligns with your health and fitness goals.

Seasonal Favorites

Peppermint White Chocolate Mocha
Nutritional Information:
12 fl oz – Tall • 400cal • 15g F / 11g P / 56g C • Caffeine 75mg

Flavors:
3 Pumps Peppermint Syrup
3 Pumps White Chocolate Mocha Sauce

Toppings: Regular Whipped Cream • Regular Chocolate Curls Topping

Milk: Steamed • 2% Milk

Toasted White Mocha

Nutritional Information:
12 fl oz – Tall • 330cal • 12g F / 11g P / 44g C • Caffeine 75mg

Flavors:
3 Pumps Toasted White Chocolate Mocha Sauce

Toppings: Regular Whipped Cream • Regular Holiday Sugar Sparkles

Milk: Regular Foam • Steamed • 2% Milk

Caramel Brulee Latte
Nutritional Information:
12 fl oz – Tall • 310cal • 10g F / 8g P / 46g C • Caffeine 75mg

Flavors:
3 Pumps Caramel Brulee Sauce

Toppings: Regular Whipped Cream • Regular Caramel Brulee Topping

Milk: Steamed • 2% Milk

Peppermint Mocha Frappuccino Blended Beverage

Nutritional Information:
12 fl oz – Tall • 300cal • 11g F / 4g P / 46g C • Caffeine 75mg

Flavors:
2 Pumps Mocha Sauce
1 Pump Peppermint Syrup

Toppings: Regular Whipped Cream • Regular Chocolate Curls Topping

Milk: Whole Milk

Toasted White Chocolate Mocha Frappuccino Blended Beverage
Nutritional Information:
12 fl oz – Tall • 280cal • 11g F / 4g P / 43g C • Caffeine 65mg

Flavors:
1 Pump Toasted White Chocolate Mocha Sauce

Toppings:
Regular Whipped Cream
Regular Holiday Sugar Sparkles

Milk:
Whole Milk

Caffe Vanilla Frappuccino Blended Beverage
Nutritional Information:
12 fl oz – Tall • 280cal • 10g F / 3g P / 45g C • Caffeine 65mg

Flavors:
2 Pumps Frappuccino- Roast

Toppings:
Regular Whipped Cream

Add-Ins:
2 Scoops Vanilla Bean Powder

Milk: Whole Milk

Chestnut Praline Latte

Nutritional Information:
12 fl oz – Tall • 270cal • 11g F / 9g P / 33g C • Caffeine 75mg

Flavors:
3 Pumps Chestnut Syrup

Toppings: Regular Whipped Cream • Regular Chestnut Praline topping

Milk: Steamed • 2% Milk

Salted Caramel Cream Cold Brew
Nutritional Information:
12 fl oz – Tall • 160cal • 10g F / 1g P / 17g C • Caffeine 140mg

Flavors:
3 Pumps Caramel Syrup

Pumpkin Cream Cold Brew
Nutritional Information:
12 fl oz – Tall • 140cal • 7g F / 2g P / 18g C • Caffeine 145mg

Flavors:
1 Pump Vanilla Syrup

Toppings: Cold Foam • Pumpkin Spice Topping

Standard Lighter Options

Iced Caffe Latte
Nutritional Information:
12 fl oz – Tall • 100cal • 3.5g F / 6g P / 10g C • Caffeine 75mg

Caffe Misto
Nutritional Information:
12 fl oz – Tall • 80cal • 3g F /5g P / 8g C • Caffeine 115mg

Iced Coffee with 4 Pumps of Classic Syrup
Nutritional Information:
12 fl oz – Tall • 60cal • 0g F / 0g P / 15g C • Caffeine 120mg

Caffe Americano
Nutritional Information:
12 fl oz – Tall • 10cal • 0g F / 1g P / 1g C • Caffeine 150mg

Cold Brew Coffee
Nutritional Information:
12 fl oz – Tall • 5cal • 0g F / 0g P / 0g C • Caffeine 155mg

Pike Place Roast Coffee
Nutritional Information:
12 fl oz – Tall • 5cal • 0g F / 0g P / 0g C • Caffeine 235mg

Blonde Roast Coffee
Nutritional Information:
12 fl oz – Tall • 5cal • 0g F / 0g P / 0g C • Caffeine 270mg

Recommended Modifications

• Decrease the number of pumps of syrup/ask for sugar-free syrup when ordering.
• Remove or go light on the whipped cream and toppings when ordering.
• Switch 2% or whole milk out for light almond or coconut milk when ordering.
• Always choose a short or tall size beverage when opting for calorically dense drinks.
• Opt to prepare your coffee at home to save money, and to ensure that all your modifications are precisely made to fit your goals.
• Choose a gluten-free creamer with less fat, more protein, and zero sugar such as our flavorful RTDs. A quick splash and you are good to go!

Conclusion

Coffee is a staple in our diets and is not something you ever have to give up in order to see results. You have access to the nutritional information above and so much more when ordering Starbucks and other coffees on the go. By making smart choices with toppings, creamers, and flavors—you will be able to enjoy your daily cup of joe, while creating the body of your dreams.

Works Cited
“Starbucks®.” Starbucks Coffee Company, www.starbucks.com/menu.