The time has come. Starbucks is decking the halls for the 2019 holiday season! This means a fresh set of the coffee giant’s signature holiday cups, a festive winter menu, and a reusable red cup giveaway.
Beginning today, Nov. 7, US locations will carry four new cup designs and a seasonal menu. After months of waiting, the holiday drink lineup is finally here: Peppermint Mocha, Toasted White Chocolate, Caramel Brulee Latte, Chestnut Praline Latte, and Eggnog Latte.
In anticipation, we’re here to spill the tea on how to cut unnecessary liquid calories in your favorite seasonal Starbucks drinks.
Spice up your morning Starbucks run with these lower-calorie options, inspired by fellow coffee enthusiasts. (Don’t forget your reusable cup!)
The Formula
Generally, a tall flavored beverage from Starbucks contains three pumps of syrup, while a grande contains four, and a venti includes five to six. Certain seasonal drinks contain double, like a Grande Salted Caramel Mocha totaling eight pumps, plus additional toppings.
Pro tip: certain non-flavored beverages may contain Starbucks Classic Syrup, like iced coffee. Always verify!
Although these sugary drinks can be delicious, it’s best to avoid adding syrup to your daily coffee and save it for a special treat. Each pump of sweetness packs nearly 20 calories and five grams of sugar. To paint a picture, a Pumpkin Spice Latte cashes out at 380 calories and 50 grams of sugar; almost the same as eating a slice of pumpkin pie with a scoop of ice cream.
This holiday season, cut the excess sugar and calories by slashing the pumps in half. For example, by following this formula when ordering a Grande Vanilla Latte, you automatically eliminate consuming an extra 40 calories and 10 grams of sugar.
Note: While some people suggest using sugar-free syrups to avoid calories, it also adds a heaping dose of chemicals. It’s a personal decision whether you opt for sugar-free or regular syrup.
Trim Down Your Order
Hot Coffee
Cinnamon Dolce Latte
The DIY order: A Grande Blonde Roast coffee with a skim or dairy-free milk steamed foam topper. Add one pump of cinnamon dolce and a dash of cinnamon. No whip.
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The DIY order: A Grande Blonde Roast coffee with a skim or dairy-free milk steamed foam topper. Add one pump of caramel brulee sauce and one pump of vanilla. No whip.
The DIY order: A Grande Caffè Misto with your choice of skim or dairy-free milk. Add one pump of peppermint and one pump of mocha. No whip.
The DIY order: A Grande White Mocha with your choice of skim or dairy free milk. Ask for just one pump of white mocha and add one pump of cinnamon dolce. No whip.
The DIY order: A Grande Caffè Misto with your choice of skim or dairy-free milk. Add one pump of toffee nut and one pump of mocha. No whip.
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Caramel Coffee
The DIY order: A Grande Blonde Roast coffee with one pump of vanilla and one pump of caramel sauce. Finish off with a splash of skim or dairy-free milk.
The DIY order: This low-cal, budget-friendly option is the best choice when trying to slim your holiday Starbucks order. Order your coffee of choice with or without a splash of skim or dairy-free milk. For a foamy treat, opt for a steamed foam topper. Add your own flavoring at the condiment bar, like vanilla bean powder or a dash of cinnamon.
Cold Brews
The DIY order: A Grande Cold Brew with half a pump of pumpkin and half a pump of white mocha. Optional: Add a splash of skim or dairy-free milk.
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French Vanilla Cold Brew with Cold Foam
The DIY order: A Grande Cold Brew with cold foam. Add one pump of hazelnut and one pump of vanilla. Add a splash of skim or dairy-free milk and ask for the foam to be made with the same milk.
The DIY order: A Grande Nitro Cold Brew. Add one pump of caramel and one pump of vanilla. Optional: Add a splash of skim or dairy-free milk.
Iced Coffee
The DIY order: A grande comes with three shots of espresso; cut down the caffeine if desired. Choose only one pump of seasonal syrup and add a splash of skim or dairy-free milk.
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The DIY order: A Grande Iced Coffee with no Classic Syrup. Add one pump of peppermint and one pump of white mocha. Add a splash of skim or dairy-free milk.
Cinnamon Dolche Iced Coffee
The DIY order: A Grande Iced Coffee with no Classic Syrup. Add two pumps of cinnamon dolce and a splash of skim or dairy-free milk.
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Non-Coffee
Hot Chocolate
The DIY order: A Grande Hot Chocolate with your choice of skim or dairy-free milk. Add two pumps of mocha. Skip the whipped cream and mocha drizzle. Pro tip: For an even lighter option, choose one pump of mocha.
Use the same formula for all seasonal hot chocolates. Add one pump of mocha and one pump of seasonal syrup. Always opt to skip the whip and festive toppings.
The DIY order: A Grande Passion Fruit Tea, unsweetened, with a splash of coconut milk and a small scoop of freeze-dried strawberries from the Strawberry Acai Starbucks Refreshers™.
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The DIY order: A steamer is a hot, dolled-up version of your favorite flavored milk. Order a Grande Steamer with your choice of skim or dairy-free milk and one to two pumps of vanilla. Opt for no whipped cream.
The DIY order: A Grande Chai Tea Latte — hot or iced — with your choice of skim or dairy-free milk. Add one pump of chai, one pump of vanilla, and one shot of Blonde Espresso.
The DIY order: Order a grande with one to two pumps of liquid cane sugar. If you’re feeling dangerous, opt for unsweetened. Pro tip: Ask for light or no water for a stronger flavor.
Medicine Ball
The DIY order: A Grande Honey Citrus Mint Tea with one packet of honey and half of the lemonade.
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The DIY order: This trendy kids’ drink is simply a cup of extra-foamy milk. Order with your choice of skim or dairy-free milk. Pro tip: For all foam, order it “bone-dry.”
Iced Black Tea Lemonade
The DIY order: Order a grande with one to two pumps of liquid cane sugar and half of the lemonade.
Brewed Tea
Order any flavor, unsweetened. Optional: Add a splash of skim or dairy-free milk and a dash of sugar, if needed.
Emily Stone earned a degree in journalism from Elon University in North Carolina. Along with writing, Stone has a passion for digital storytelling and photography. Her work has been published in Chicago Athlete Magazine. Stone is a supporter of St. Jude Children’s Research Hospital and the National Multiple Sclerosis Society. Stone is a fluent Spanish speaker who in her free time loves a good dance class.
