The Lowest Calorie Milk at Starbucks: A Simple Guide to Smarter Sips
If you’re someone who enjoys Starbucks on the regular, maybe it’s your morning go-to, your midday pick-me-up, or even just a weekend treat, you’ve probably realized how many small decisions go into one drink. Do you want it hot or iced? Grande or Tall? Syrup or no syrup? And then, there’s the one choice that can quietly change everything:
Which milk should I choose? If you’re counting calories or just trying to make slightly healthier decisions, that milk option can make a big difference. So today, we’re answering a common question in the most straightforward way possible:
What’s the lowest calorie milk at Starbucks?
The Clear Winner: Unsweetened Almond Milk
If your main goal is to keep your calorie count low, unsweetened almond milk is the best option Starbucks offers. Here’s why:
- A grande drink with almond milk typically has around 60–90 calories, depending on the type of drink.
- It’s made with mostly water and almonds meaning it’s naturally low in calories, carbs, and sugar.
- It works well in both hot and iced drinks.
- And best of all? It still adds some smoothness and flavor without feeling heavy.
So if you’re someone who likes to keep things light, almond milk is your go-to.
Other Milk Options Ranked by Calories
Just so you can see how almond milk compares, here’s a quick look at the calorie ranges for Starbucks’ common milk choices (based on a 16 oz Grande drink):
| Milk Type | Calories (Approx.) |
| Almond Milk (unsweetened) | 60–90 |
| Nonfat Milk | 90–120 |
| 2% Milk | 120–150 |
| Soy Milk | 130–160 |
| Oat Milk | 140–180 |
| Whole Milk | 150–180 |
As you can see, almond milk consistently lands at the bottom of the list in a good way.
Even compared to nonfat dairy milk, almond milk can save you 30–50 calories per drink. That’s a big deal if you order daily or if you’re watching your numbers closely.
Is Almond Milk Always the Best? Let’s Be Real.
Now, here’s the thing almond milk might be the lowest in calories, but that doesn’t automatically mean it’s the best option for everyone. Some people prefer the taste and texture of oat milk. Others might want the protein from soy or the creaminess of whole milk in their lattes. So instead of thinking about it as a “right or wrong” choice, think of it like this:
- If you want the lightest possible drink: Go almond.
- If you’re looking for more texture or natural sweetness: Try oat or soy.
- If you want the classic coffee shop taste: 2% milk might be the one.
It all depends on what you’re looking for in your drink — and what works for your body and your goals.
Hidden Calories: Sweetened Milks and Barista Blends
Before you go thinking all almond or oat milk is created equal, here’s a little heads-up: Some of the milk Starbucks uses especially in featured drinks might be a sweetened or barista blend version. That means:
- Added oils (for creaminess)
- Added sugar (for sweetness)
- And yes added calories
So even if your base milk is “almond,” it might have more calories than expected.
When customizing with our free tool, which is best for it, always choose unsweetened options when possible. It’ll give you the most accurate (and lowest) number.
Let’s Talk Taste
If you’ve never tried almond milk in your Starbucks drink before, you might be wondering what it actually tastes like. Here’s the real, no-fluff breakdown:
- Almond milk is light, slightly nutty, and less creamy than other options.
- It blends well in iced drinks, shaken espressos, and even cold brew.
- It’s not as thick as oat milk, but it doesn’t overpower the coffee either.
It’s a clean, simple choice and for many people, that’s exactly what they want.
A Quick Example: How Much Can You Actually Save?
Let’s say your usual drink is a Grande Iced Latte.
- With whole milk: around 180 calories
- With oat milk: around 160 calories
- With almond milk: around 90 calories
That’s nearly half the calories saved, just from the milk. You’re still getting the caffeine, the espresso, the comfort just without the extra weight. If you order that drink every day, you’re saving 600+ calories a week without really changing anything. That’s what smart swaps are all about.
Final Thoughts
At the end of the day, choosing the right milk isn’t about being perfect it’s about being intentional. If your goal is to enjoy your Starbucks while staying on track with your health or fitness goals, unsweetened almond milk is the lowest calorie milk on the menu and one of the easiest switches you can make. It might not be the richest or creamiest option out there, but it does its job: keeping your drink lighter without sacrificing too much taste.
Try It Yourself
Curious how your drink changes with almond milk? Head over to our Starbucks Calorie Calculator, plug in your usual order, and try switching between milk types. You’ll see the calorie difference instantly and you might be surprised how much it helps. Here’s to smart choices, great coffee, and feeling good about what’s in your cup.
