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Keto Starbucks? Do I have to Give up Coffee on Keto?

400 million cups of coffee are consumed in America on a daily basis. This makes the United States the world’s largest consumer of coffee. This is why independent coffee shops in America are reporting $12 billion in annual sales. Americans love their coffee.

Beyond loving the taste and feeling that comes from a perfect cup of coffee, the health benefits of coffee have attracted many to this warm cup of goodness. While it is good in a general sense, many are wondering if it is appropriate to have coffee on a keto diet. Can you find keto friendly Starbucks options? In this article, we will address this question.

Before talking directly about Keto Starbucks options, let us take a look at some of the general health benefits of coffee.


Coffee Health Benefits

Coffee enhances physical performance: If you have a cup of coffee within an hour before your workout, our performance may improve by as much as 12%. This is so because caffeine increases adrenaline levels in your blood. This hormone is called the “fight or flight hormone and it helps to put your body in a prepared state for physical activity.


Coffee helps with weight loss: Coffee reduces your craving for sugary foods. This reduction results from the fact that coffee is loaded with magnesium and potassium that helps to optimize the body’s production and use of insulin. This optimization results in better regulation of blood sugar levels.


Coffee helps with the fat burning process: Caffeine supports fat cells in their effort to break down body fat to use it as a fuel source for the entire body. Being a major source of caffeine, coffee will help your body to more efficiently burn fat.


Coffee increases concentration and alertness: Drinking 1-6 cups of coffee on a daily basis can result in an increase in mental alertness and your ability to concentrate on your daily tasks. Research conducted by Masood Sadiq Butt and M. Tauseef Sultan found that coffee helps with efficient cognitive functionality. This is also supported by a study conducted by Thomas F. Whayne Jr.


Coffee has been reported to reduce risk of death: A study by Harvard that the risk of a coffee drinker experiencing premature death is 25% less than those who do not have coffee regularly.


Coffee consumption reduces the risk of stroke: Moderate consumption of coffee has been linked to a lower risk of stroke.


Coffee prevents Parkinson’s disease: It has been reported that coffee consumption reduces the risk of Parkinson’s disease by 25%. Coffee causes the activity in the area of the brain affected by Parkinson’s.


Coffee offers protection for your brain and body: Loaded with antioxidants, coffee protects your body from free radicals. It also protects your brain from Alzheimer disease and lowers the risk of dementia.

By having coffee frequently, you can tap into these awesome health benefits.

When you speak of coffee, the first brand that often comes to mind is Starbucks. Starbucks is one of the most successful companies in the entire world. This is not only in the realm of coffee but in the larger landscape of business. Its success is largely due to how they transformed how people enjoyed their coffee with an unbeatable consumer experience. Starbucks’ efforts have increased the consumption of coffee outside of our homes.

On a keto diet, you will naturally be concerned about consuming too many carbs and may wonder how to secure Starbucks keto options that will not cause you to fall out of ketosis.


Keto Friendly Starbucks

Eating out is one of the most challenging activities. This challenge extends to people who have adopted the keto lifestyle but still want to have their regular cup of coffee or more per day. 

Caffeine is not forbidden on the keto diet but there may be some ingredients in your favorite type of coffee that has too much sugar and carbs. 

This is especially a challenge if you have a great love for Starbucks coffee. You have to be very conscious of what you are ordering at Starbucks so as to prevent your body from shifting out of ketosis.

If you are on a keto diet, the most keto friendly Starbucks option will be a simple cup of black coffee. If you are not one for the plain black cup of coffee, you will have to go through the menu options with a fine teeth comb to find something that will not jeopardize ketosis. 

There are many Starbucks fans who have been successful in finding keto Starbucks coffee options and they have posted these on social media with the hashtag #KetoStarbucks. Let us discuss how to order a Starbucks keto coffee.

We have already established that a cup of black coffee is the best option on Starbucks’ menu for the keto lifestyle. 

This should be the base of every drink you offer at this major coffee store if you want to maintain ketosis. At Starbucks, order the Pike Place Roast. This is a great option because it is virtually free of carbohydrates.

You also want to keep your ratio of dairy to coffee in your cup low. When you are thinking of adding milk to your cup of keto Starbucks coffee, you should choose an alternative milk option such as coconut milk, almond milk, or soy milk. 

These add-ons have much fewer carbohydrates than the other options that you will find at Starbucks. An example of this is the carbohydrate content of a Café Misto. 

When it is made with almond milk, its carbohydrate level is 3 grams; however, when it is made with whole milk it is 5 grams. This is a very notable difference.

Remember that the keto diet is about consuming much more fat than you consume carbohydrates. As a matter of fact, many who practice the keto lifestyle do not allow their daily consumption of carbohydrates to exceed 20 grams. 

With this in mind, feel free to substitute cream. This contains a lot of fat and far fewer carbohydrates in any given serving.

Another thing that you will need to change as you seek to secure keto friendly Starbucks coffee options is your choice of sweeteners and syrups. When ordering coffee at the popular coffee chain, you should choose sweeteners that are low in sugar. 

One of the better options when it comes to syrups at Starbucks is the classic vanilla. This option is sugar-free but tasty at the same time. 

This has no additional carbohydrates and is made with Splenda (also known as sucralose). When it comes to sweeteners, choose stevia. This is complementary at any Starbucks shop.

Starbucks White Drink

Most baristas at Starbucks are familiar with this option. Keto dieters have formally dubbed it the “White Drink”. It is made from Starbucks’ unsweetened Peach Citrus White Tea, heavy cream, and sugar-free vanilla syrup. 

You will notice that there are some sugar substitutes in this drink but do not worry because it will not throw you out of ketosis. Try to only have two to three pumps of the sweetener to ensure that you do not take in too many carbs. 

On a keto diet, keeping the sugar level low will not be a major issue because the eating patterns of this lifestyle will reset your taste buds to be more accommodative of a healthier level of sugar. While on keto, a Starbucks drink with over 5 pumps of flavoring will give you a far different taste than you would experience before keto.

Iced Café Mocha

Another great option at Starbucks is iced café mocha. It is made with cream instead of milk along with a light drizzle of mocha. This drizzle only adds about 1 gram of carbs to the coffee. Iced café mocha features a balanced 1:1 ratio of dairy to coffee which is excellent. 

When you add whipped cream instead of dairy milk, it helps to reduce the number of carbs in the drink while increasing the fat content by 8 grams in a tall drink of iced café mocha.  

Using the basic principles of low carbs and high fat, you can work along with a barista to develop more drink options that will not threaten ketosis. One barista was able to develop a keto friendly Starbucks caramel macchiato. 

This drink is usually packed with a lot of sugar and carbs. However, if you order the iced version you will be safer. The iced version of this drink uses far less milk than the hot version. You can also ask for a “skinny” macchiato. 

This is a keto friendly Starbucks option that is made with almond milk and no caramel drizzle. Avoid ordering a venti because the carbohydrate count becomes a lot more at that size. Instead, settle for a tall size or a grande.


Many people cannot live without their tall cup of Frappuccino. However, the classic tall vanilla Frappuccino an alarming amount of carbohydrates. The average cup has about 48 grams of carbs. This will get you a first-class ticket out of ketosis. 

Even the lighter blended versions have as much as 20 grams of carbohydrates. If you are a frap lover, do not be discouraged. There are ways that you can significantly reduce the number of carbs in your Frappuccino. 

If you choose to have your frap made with almond milk instead of dairy milk and use sugar-free syrups and cream, you could reduce the carbohydrate content of your tall Frappuccino to as little as 15 grams of carbohydrates. 

Of course, this is still running it a little close, but if you ensure that you do not have too many carbs in your other drinks and meals throughout the day, you will be able to maintain ketosis.

Iced Chai Tea Latte

This is another popular option among those who are hunting for keto Starbucks options. Iced Chai Tea Latte is made with heavy cream or half-and-half and two or three pumps of sugar-free vanilla syrup. 

In most cases, drinks at this coffee chain that have a dark coffee base can be considered as a keto friendly Starbucks option.


An Americano can be enjoyed with heavy cream as opposed to other options that are loaded with carbohydrates. You can add flair to this drink by throwing on a dash of cinnamon or nutmeg. These will add much flavor and aroma to your drink without adding more sugar.

Your overall aim in finding keto friendly Starbucks options is to make smart substitutes and to reduce the presence of dairy in your drinks. 

By doing this, you will not need to worry about quenching your Starbucks craving on a daily basis. Also, remember to make your decisions within the context of the number of carbs you will be consuming for the day.

Final Words

No one can deny the joy of a great cup of Starbucks coffee. Thankfully, you do not have to deprive yourself of that joy when you become a keto dieter. 

By following the principles and recommendations in this article, you can enjoy an incredible cup of coffee from this major coffee chain while maintaining ketosis. As you buy your keto Starbucks drink, be sure to follow the principle of low carbohydrates and high fat. 

As we have said repeatedly in this article, keep the diary content of your Starbucks drink to a low and substitute syrups and sweeteners for low-carb and sugar-free options.

We are glad to help you to overcome the guilt of having a cup of keto Starbucks every now and again.

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