What to order at Starbucks for high protein (with macros)

Every number below comes from Starbucks' protein menu site, which lists calories, protein, carbs and fat for each drink as a grande made with Protein-boosted Milk. Starbucks notes that its drinks are handcrafted and protein grams may vary, and its protein menu page gives ranges (27 to 29 grams for the lattes, up to 36 grams for some matcha drinks). The tables use the single grande figure from each drink's own page, so treat these as close estimates, not lab values.

This guide covers drinks only. Starbucks shows current food nutrition in its app and on product pages we could not read, and its last published food fact sheet dates from June 2024, so we left food out rather than print numbers that may be out of date.

The building blocks

All drinks are grande with Protein-boosted Milk.

Two things stand out. Protein barely changes across the menu (27 or 28 grams), while carbs run from 17 to 38 grams, so sugar-free versus sweetened is the decision that matters. And the sugar-free drinks have 0 grams of added sugar, according to Starbucks, though they still list 15 to 16 grams of total sugar.

Four orders, by goal

Cut. The lowest-calorie protein drink on the menu, tied with the Sugar-Free Caramel Protein Latte. You get 27 grams of protein for 230 calories, which works as a snack or alongside a lean meal.

Lean bulk. Two sweetened drinks spread across the day add 55 grams of protein and 72 grams of carbs. Both have caffeine, so many people have one in the morning and one around a midday session.

Training day. The Caramel Protein Latte has the most carbs on the protein menu (38 grams), which is useful before or after a session, with the same 27 grams of protein.

Rest day. The sugar-free matcha keeps carbs at 18 grams while giving 28 grams of protein. If you prefer coffee, the Sugar-Free Vanilla or Caramel Protein Latte is almost the same.

Protein Cold Foam and protein scoops

Starbucks also sells two protein add-ons. Its protein menu page says Protein Cold Foam adds 15 to 18 grams of protein depending on the flavor, and one scoop of protein powder adds about 6 grams of protein and 25 calories, with 0 grams of sugar. Starbucks does not list calories for the cold foam or carbs and fat for either add-on on that page, so they are not used in the totals above.

Simple rules that work at any Starbucks

1. Start with a grande protein drink; it gives 27 to 28 grams of protein before you order anything else.
2. Choose sugar-free when calories are tight; you keep the protein and drop up to 90 calories.
3. Pick a sweetened protein drink on training days, when the extra carbs are useful.
4. Matcha and latte versions are within 10 calories and 1 gram of protein of each other, so pick the one you like.
5. Add Protein Cold Foam to a cold drink if you need more protein.
6. Frappuccinos and pastries are not built for protein; keep them as treats.

How this fits a full day

A single meal is only part of the picture. Many people who lift or run eat more carbohydrate on hard training days and less on rest days, which is why the training-day and rest-day orders above split the way they do. If you would rather not work this out every time, restaurant recommendations in Siloh Pro pick orders that fit your plan for that day.