Keto Restaurant Guide
Keto at Starbucks
At Starbucks the coffee itself is almost never the problem. Starbucks lists a grande Pike Place brewed coffee and a grande Cold Brew at 0g of carbohydrate, and a grande Caffè Americano at 2g. The carbs arrive with the milk and the syrups: a plain grande Caffè Latte is 19g from the 2% milk alone, and a grande Pumpkin Spice Latte is 52g.
The simplest keto order is a black coffee, cold brew or Americano, with any cream added by you or by the barista as a splash. Starbucks publishes nutrition for each standard drink and size on its menu pages, but not for individual add-ins such as a splash of heavy cream or a pump of sugar-free syrup, so those are not counted in the figures below. All drink numbers are for a grande (16 fl oz) unless a different size is named.
By MeKeto Editorial · Last updated October 2026
Our go-to keto order
Grande Cold Brew + Bacon & Gruyère Egg Bites
9g net carbs
9g carbs, 0g fiber
Sum of two published items: a grande Cold Brew (0g carbs, 0g fiber, 5 calories) and one order of Bacon & Gruyère Egg Bites (9g carbs, 0g fiber, 300 calories, 19g protein). A splash of heavy cream is not included, because Starbucks does not publish values for its splash add-ins.
Best keto options
0g carbs, 0g fiber
Starbucks lists 0g carbs and 5 calories for a grande. Hot brewed coffee is the cleanest base on the menu.
0g carbs, 0g fiber
Listed at 0g carbs. Order it plain, not one of the "cream cold brew" versions, which add sweetened foam.
0g carbs, 0g fiber
Also 0g carbs as served plain. The nitrogen gives it a creamy texture without any milk.
2g carbs, 0g fiber
Espresso and hot water. The 2g comes from the three espresso shots in a grande.
0g carbs, 0g fiber
Listed at 0 calories and 0g carbs as served. Avoid the Tea Lemonade versions, which add lemonade.
9g carbs, 0g fiber
The lowest-carb hot breakfast item: 300 calories and 19g protein for the order of two. The Egg White & Roasted Red Pepper version is 11g carbs.
0g carbs, 0g fiber
A packaged snack Starbucks lists at 0g carbs and 10g protein, sold in the grab-and-go case.
| Item | Carbs | Fiber | Net | Why / how |
|---|---|---|---|---|
| Pike Place Roast brewed coffee (grande) | 0g | 0g | 0g | Starbucks lists 0g carbs and 5 calories for a grande. Hot brewed coffee is the cleanest base on the menu. |
| Cold Brew (grande) | 0g | 0g | 0g | Listed at 0g carbs. Order it plain, not one of the "cream cold brew" versions, which add sweetened foam. |
| Nitro Cold Brew (grande) | 0g | 0g | 0g | Also 0g carbs as served plain. The nitrogen gives it a creamy texture without any milk. |
| Caffè Americano (grande, hot) | 2g | 0g | 2g | Espresso and hot water. The 2g comes from the three espresso shots in a grande. |
| Iced Black Tea (grande) | 0g | 0g | 0g | Listed at 0 calories and 0g carbs as served. Avoid the Tea Lemonade versions, which add lemonade. |
| Bacon & Gruyère Egg Bites | 9g | 0g | 9g | The lowest-carb hot breakfast item: 300 calories and 19g protein for the order of two. The Egg White & Roasted Red Pepper version is 11g carbs. |
| Chomps Original Beef Stick | 0g | 0g | 0g | A packaged snack Starbucks lists at 0g carbs and 10g protein, sold in the grab-and-go case. |
Order with care
55g carbs, 0g fiber
Starbucks lists 54g of sugars in a grande. There is no low-carb way to order a blended Frappuccino.
52g carbs, 0g fiber
Seasonal sauce plus 2% milk and whipped cream. Close to three days of a strict 20g carb budget in one cup.
35g carbs, 0g fiber
Vanilla syrup, milk and caramel drizzle. An Americano is the low-carb swap if you want espresso.
33g carbs, 0g fiber
The chai is a sweetened concentrate, so even a "tea" latte carries 31g of sugars. Plain brewed tea is the alternative.
28g carbs, 1g fiber
A Strawberry Açaí Refresher base with coconutmilk. Fruit juice concentrate makes it high in sugar.
23g carbs, 1g fiber
Juice-based and sweetened. Iced Black Tea or Iced Coffee are the cold, zero-carb swaps.
| Item | Carbs | Fiber | Net | What to do |
|---|---|---|---|---|
| Caramel Frappuccino (grande) | 55g | 0g | 55g | Starbucks lists 54g of sugars in a grande. There is no low-carb way to order a blended Frappuccino. |
| Pumpkin Spice Latte (grande, hot) | 52g | 0g | 52g | Seasonal sauce plus 2% milk and whipped cream. Close to three days of a strict 20g carb budget in one cup. |
| Caramel Macchiato (grande, hot) | 35g | 0g | 35g | Vanilla syrup, milk and caramel drizzle. An Americano is the low-carb swap if you want espresso. |
| Chai Latte (grande, hot) | 33g | 0g | 33g | The chai is a sweetened concentrate, so even a "tea" latte carries 31g of sugars. Plain brewed tea is the alternative. |
| Pink Drink (grande) | 28g | 1g | 27g | A Strawberry Açaí Refresher base with coconutmilk. Fruit juice concentrate makes it high in sugar. |
| Strawberry Açaí Refresher (grande) | 23g | 1g | 22g | Juice-based and sweetened. Iced Black Tea or Iced Coffee are the cold, zero-carb swaps. |
How to order keto at Starbucks
- Start from brewed coffee, Cold Brew, Nitro Cold Brew, an Americano or espresso. Every one of them is 0 to 2g carbs in a grande before anything is added.
- If you want cream, ask for "a splash of heavy cream." Starbucks does not publish carb counts for splash add-ins, so keep it to a splash rather than a cup of cream.
- A standard latte or cappuccino is mostly 2% milk: a plain grande Caffè Latte is already 19g carbs before any syrup. Order an Americano with a splash of cream instead.
- The ordering menu lists sugar-free vanilla and sugar-free caramel syrups as customizations on many drinks. Starbucks does not publish their carbs per pump, and some sweeteners affect people differently, so use them sparingly.
- Starbucks lists its standard Iced Coffee and Iced Black Tea at 0g carbs as served. Skip anything named Frappuccino, Refresher, or "sweet cream."
- For food, Bacon & Gruyère Egg Bites (9g carbs) beat every sandwich, wrap and pastry in the case.
Net carbs are total carbohydrate minus dietary fiber, rounded to the nearest gram, from Starbucks's published nutrition information (checked October 2026). For a modified order, such as no bun, we subtract the published values of the part you leave off. Menus and recipes vary by location and change over time, so check current nutrition with Starbucks before you order, especially for sauces, dressings, and seasonal items.
Frequently asked questions
A grande Pike Place brewed coffee, Cold Brew, Nitro Cold Brew or Iced Black Tea, each listed at 0g carbs, or a grande Americano at 2g. For food, Bacon & Gruyère Egg Bites are 9g carbs. Add a splash of heavy cream to the coffee if you like; Starbucks does not publish a carb figure for the splash.
Yes, as long as it stays plain. Brewed coffee and cold brew are 0g carbs per grande and espresso is about 1g per shot. Milk, sauces, syrups and sweetened foams are what push Starbucks drinks into the 20 to 50g range.
A true latte is mostly milk, and a plain grande Caffè Latte with 2% milk is 19g carbs. The closest low-carb version is an Americano with a splash of heavy cream and, if you want sweetness, sugar-free vanilla syrup. Starbucks does not publish values for those add-ins, so treat the cream as a splash, not a substitute for all the milk.
Not really. A grande Iced Sugar-Free Vanilla Protein Latte is listed at 12g carbs and 9g sugars, because the protein milk still contains milk sugar. It is far lower than a regular vanilla latte, but an Americano or cold brew is lower still.
Bacon & Gruyère Egg Bites are the best hot option at 9g carbs, 0g fiber and 19g protein. Egg White & Roasted Red Pepper Egg Bites are 11g. The Chomps beef stick is 0g carbs. Sandwiches, wraps, bagels and bakery items are all much higher.
No. A grande Pink Drink is 28g carbs and a grande Strawberry Açaí Refresher is 23g, both mostly sugar from fruit juice. Iced Black Tea and Iced Coffee are the zero-carb cold drinks.
Sources
- Starbucks menu: Pike Place Roast (size nutrition), accessed October 2026.
- Starbucks menu: Cold Brew, accessed October 2026.
- Starbucks menu: Nitro Cold Brew, accessed October 2026.
- Starbucks menu: Caffè Americano, accessed October 2026.
- Starbucks menu: Iced Black Tea, accessed October 2026.
- Starbucks menu: Iced Coffee, accessed October 2026.
- Starbucks menu: Caffè Latte, accessed October 2026.
- Starbucks menu: Bacon & Gruyère Egg Bites, accessed October 2026.
- Starbucks menu: Egg White & Roasted Red Pepper Egg Bites, accessed October 2026.
- Starbucks menu: Chomps Original Beef Stick, accessed October 2026.
- Starbucks menu: Iced Sugar-Free Vanilla Protein Latte, accessed October 2026.
- Starbucks menu: Caramel Frappuccino, accessed October 2026.
- Starbucks menu: Pumpkin Spice Latte, accessed October 2026.
- Starbucks menu: Caramel Macchiato, accessed October 2026.
- Starbucks menu: Chai Latte, accessed October 2026.
- Starbucks menu: Pink Drink, accessed October 2026.
- Starbucks menu: Strawberry Açaí Refresher, accessed October 2026.