14 Best Low-Sodium Starbucks Drinks & Meals

Starbucks is one of my favorite places to stop when I’m on a road trip, but I had no idea how much sodium its meals and drinks had until I did my research.

Now that I’ve examined its menu, I can confidently say which menu items are great low-sodium options.

The best low-sodium drinks and meals at Starbucks are:

  1. Iced Teas (5-180mg)
  2. Cold Brew Coffee (10-390mg)
  3. Shaken Espresso (0-105mg)
  4. Hot Chocolate (105-330mg)
  5. Hot/Iced Lattes (50-340mg)
  6. Strawberry Overnight Grains (15mg)
  7. Frappuccinos (80mg-160mg)
  8. Starbucks Refreshers (10-125mg)
  9. Dipped Madeleines (100mg)
  10. Berry Trio Parfait (125mg)
  11. Rolled & Steel Cut Oatmeal (140mg)
  12. Egg Bites – Select Varieties (340-470mg)
  13. Eggs & Cheddar Protein Box (470mg)
  14. Baked Goods – Select Varieties (95-490mg)

To help you find a low-sodium menu item from Starbucks that you’ll enjoy, I’ve laid out all the meal options and drink flavors that will help you reduce your sodium intake. I’ve also explained how to customize your order to lower your sodium intake even further.

Is Starbucks High In Sodium?

No, Starbucks is not high in sodium. It has more menu items that are low in sodium (less than 500mg) than menu items that are high in sodium (greater than 700mg). 

There are still menu items at Starbucks that contain a lot of sodium, but most of its menu items have low to moderate amounts of sodium. This makes it a great fast food option for those trying to lower their sodium intake.

Other fast food restaurants that are good options for low-sodium meals are:

What Is Considered Low-Sodium at Starbucks?

Menu items that are considered low in sodium at Starbucks are those that have less than 500mg of sodium per serving. This recommendation is based on the recommended amount of sodium per day of 2300mg per day for healthy adults or 1200 to 1500mg for those trying to reduce their sodium consumption.

If you’re having three meals per day (as most people do), then based on the daily recommendation of 1200 to 1500mg of sodium when trying to lower your sodium intake, each meal should have between 400 to 500mg of sodium.

If one of your meals is higher than 500mg of sodium, your other meals of the day would have to contain even less sodium for you to meet the daily recommendation of 1200 to 1500mg.

Considering that many foods naturally contain sodium, it could be difficult to stay within the daily recommendation if you’re overdoing it in one meal.

Tips To Reduce Sodium at Starbucks

tips to reduce sodium at starbucks

Although most items at Starbucks are considered low in sodium, if you want to reduce your sodium intake further, you should do the following:

  • Order a smaller size drink
  • Opt for tea-based drinks
  • Skip the baked goods

Order a Smaller Size Drink

To reduce your sodium intake further at Starbucks, order a tall (small) or a grande (medium) rather than a venti (large) or a trenta (extra-large).

A venti Hot Chocolate, for example, has 200mg of sodium, while the tall has 105mg. A trenta Salted Caramel Cream Cold Brew Coffee has 390mg of sodium, while the tall has 230mg.

You can still get your Starbucks fix but save potentially hundreds of milligrams of sodium just by ordering a smaller drink.

Opt for Tea-Based Drinks

Another tip is to order tea-based like regular tea, iced tea, and refreshers over coffee-based drinks like lattes and frappuccinos.

For example, a grande Matcha Tea Latte has 120mg of sodium, while a grande Matcha Lemonade only has 15mg of sodium. You can reduce your sodium consumption by hundreds of milligrams by ordering a different type of drink that still has some similar flavors.

Skip the Baked Goods

If you want food rather than a drink from Starbucks it’s best to avoid the baked goods and opt for egg bites, overnight grains, oatmeal, or protein boxes instead.

One serving of a baked good like the Ham & Swiss Croissant (one 102g piece) has close to 500mg of sodium. But one serving (340g) of the Kale & Mushroom Egg Bites has 340mg of sodium, saving you 160mg of sodium.

Low-Sodium Meals & Drinks At Starbucks: 14 Options

This list consists of Starbucks signature meals and drinks, so it doesn’t include basic items like regular coffee, Americanos, or hot tea. But all of these options will also be low in sodium as they naturally are sodium-free.

1. Iced Teas

Starbucks iced teas

Starbucks’ Iced Teas are a low-sodium menu option with only 5 to 30mg of sodium per serving, depending on the flavor and size you order.

Although an iced tea won’t keep you full, it’s perfect for an afternoon energy boost on a hot day.

Passion Tango Tea Lemonade5mg10mg15mg20mg
Passion Tango Tea5mg10mg15mg20mg
Matcha Lemonade10mg15mg20mg25mg
Green Tea Lemonade5mg10mg15mg20mg
Green Tea5mg10mg15mg20mg
Black Tea5mg10mg15mg20mg
Black Tea Lemonade5mg10mg15mg20mg
Peach Green Tea15mg20mg25mg30mg
Peach Green Tea Lemonade15mg20mg25mg30mg

2. Cold Brew Coffees

Starbucks cold brew coffees

Another low-sodium option from Starbucks is its cold brew coffees, which have between 10 to 390mg of sodium, depending on the flavor and size you choose.

The lowest sodium flavor is the plain cold brew with no added flavor, which has up to 25mg of sodium.

The highest is the salted caramel with 390mg. As a rule of thumb, anything that has “salted” in the title is probably high in sodium.

Plain Cold Brew10mg15mg20mg25mg
Pumpkin Cream35mg55mg70mg80mg
Chocolate Cream25mg35mg40mg45mg
Vanilla Sweet Cream20mg25mg35mg45mg
Salted Caramel Cream230mg300mg350mg390mg

3. Shaken Espresso

Starbucks shaken espresso

Starbucks’ shaken espresso is also low in sodium and perfect for those cold coffee lovers who need a caffeine boost. The shaken espresso has between 0 to 105mg of sodium, making it an excellent option for those trying to reduce their sodium intake.

I highly recommend the Brown Sugar Oatmilk flavor – it seriously tastes amazing.

Plain Shaken Espresso0mg0mg0mg
Toasted Vanilla Oatmilk45mg60mg85mg
Brown Sugar Oatmilk90mg115mg180mg
Chocolate Almond Milk55mg80mg105mg

4. Hot Chocolate

Starbucks hot chocolate

If you’re looking for a caffeine-free low-sodium drink from Starbucks, Hot Chocolate is the way to go, ranging from 105 to 330mg of sodium.

I would pair a tall-size hot chocolate (105mg) with the chocolate-dipped madeleine (100mg) for a sweet treat with only 205mg of sodium in total. 

Hot Chocolate105mg160mg200mg
White Hot Chocolate200mg260mg330mg

5. Hot/Iced Lattes

Starbucks hot/iced lattes

All Starbucks latte flavors and sizes are low in sodium, with between 50 to 340mg, depending on the flavor and size you choose.

Grabbing a latte to start your day or as an afternoon caffeine boost won’t skyrocket your sodium intake. But if you’re pairing it with food, you should ensure the combo of latte and food isn’t too high in sodium (ideally < 500mg).

Plain Latte90mg115mg160mg
Cinnamon Dolce90mg115mg160mg
Blonde Vanilla75mg100mg130mg
Apple Crisp Oatmilk (Macchiato)170mg230mg340mg
Caramel (Macchiato)110mg150mg200mg
White Chocolate Mocha150mg200mg280mg
Caffe Mocha80mg100mg130mg
London Fog Tea Latte50mg70mg100mg
Chai Tea Latte80mg110mg160mg
Matcha Tea Latte90mg120mg180mg

6. Strawberry Overnight Grains

Starbucks strawberry overnight grains

Starbucks’ Strawberry Overnight Grains are its version of overnight oatmeal, which is a fantastic option for those reducing their sodium intake because it only has 15mg per 155g serving.

These overnight grains are a great low-sodium grab-and-go breakfast option that also tastes good. The Strawberry Overnight Grains contain oatmeal and strawberries with coconut and almonds for some added texture.

7. Frappuccinos

Starbucks frappuccinos

Frappuccinos are frozen blended drinks with caffeine, flavor, and ice. They are typically topped with whipped cream. They are definitely a dessert-style coffee, but they’re also low enough in sodium to be considered a low-sodium option.

All flavors and sizes of frappuccinos are low in sodium, with between 160mg and 380mg of sodium.

Mocha Cookie Crumble200mg270mg360mg
Caramel Ribbon Crunch200mg280mg380mg
Caffe Vanilla160mg230mg310mg
Java Chip180mg260mg350mg
White Mocha180mg260mg350mg

8. Starbucks Refreshers

Starbucks refreshers

Starbucks Refreshers are another low-sodium option with between 10 to 125mg of sodium, depending on the flavor and size you order.

A refresher is a cold drink that contains fruit juice and green coffee extract for a hint of caffeine. Green coffee extract is coffee that has been extracted from unroasted green coffee beans, which have less caffeine than regular coffee beans.

Dragon Drink50mg65mg95mg125mg
Mango Dragonfruit10mg15mg20mg25mg
Mango Dragonfruit Lemonade10mg15mg20mg25mg
Paradise Drink50mg65mg95mg125mg
Strawberry Acai Lemonade10mg15mg20mg25mg

9. Madeleines

Starbucks madeleines

Starbucks’ plain madeleines and chocolate-dipped madeleines have 120mg and 100mg of sodium, respectively, making them low-sodium options for those looking for a sweet treat to curb their sweet tooth.

The madeleines would pair well with a coffee for an afternoon pick-me-up or as a morning snack to hold you over until lunchtime.

10. Berry Trio Parfait

Starbucks berry trio parfait

The Berry Trio Parfait from Starbucks is a great breakfast or snack option with only 125mg of sodium per serving (164g container). This parfait has 14 grams of protein to help curb cravings and keep you full until your next meal or snack.

The Berry Trio Parfait contains creamy nonfat vanilla yogurt, a mixed berry compote, and granola for some texture.

11. Rolled & Steel Cut Oatmeal

Starbucks rolled and steel cut oatmeal

Another low-sodium option from Starbucks is the Rolled & Steel Cut Oatmeal, which only has 140mg per 100g serving of oatmeal.

The oatmeal is a great breakfast option with 7 grams of fiber and 8 grams of protein to help keep you full for longer.

It also tastes great because it’s served with dried fruit, a nut medley, and brown sugar that help to enhance its flavor.

12. Egg Bites

Starbucks egg bites

Starbucks’ egg bites, particularly the Kale & Mushroom Egg Bites and Egg White & Roasted Red Pepper Egg Bites, are low-sodium options for those looking for a quick protein boost.

FlavorSodium Content
Kale & Mushroom Egg Bites340mg
Egg White & Roasted Red Pepper Egg Bites470mg

13. Eggs & Cheddar Protein Box

Starbucks eggs and cheddar protein box

One exciting low-sodium option from Starbucks is the Eggs & Cheddar Protein Box, jam-packed with protein-rich ingredients to help you meet your protein goals and keep you full for longer.

I love that this box has less than 500mg of sodium (470mg), making it a low-sodium option that contains tons of nutrients, which is rare in a fast-food restaurant.

This protein box has two hard-boiled eggs, multigrain muesli bread, a Mandarin orange, an apple, white cheddar cheese, and a peanut butter spread. 

14. Baked Goods

Starbucks baked goods

If you’re in the mood for a baked good but want to keep your sodium intake low, you’re in luck because 14 of Starbucks’ baked goods are low in sodium. Starbucks baked goods range from 95 to 490mg of sodium.

FlavorSodium Content
Petite Vanilla Bean Scone95mg
Lime Frosted Coconut Bar200mg
Double Chocolate Brownie220mg
Blueberry Muffin270mg
Cinnamon Coffee Cake270mg
Iced Lemon Loaf300mg
Chocolate Croissant300mg
Butter Croissant300mg
Blueberry Scone350mg
Cheese Danish400mg
Glazed Doughnut410mg
Pumpkin Cream Cheese Muffins430mg
Pumpkin Scone450mg
Ham & Swiss Croissant490mg

Meals To Avoid

The meals to avoid at Starbucks are those with more than 1000mg of sodium because this is a very high sodium intake for a single food item.

Surprisingly, Starbucks doesn’t have any menu items that are extremely high in sodium. This is rare, considering most fast food restaurants have many menu items with over 1500mg of sodium (especially Burger King).

For reference:

  • Less than 500mg = low sodium
  • 500mg – 750mg = average
  • 751mg – 1000mg = high sodium
  • 1001mg – 1500mg = very high sodium
  • Greater than 1500mg = extremely high sodium

The meals and drinks to avoid at Starbucks when trying to watch your sodium intake are:

  • Crispy Grilled Cheese on Sourdough (1040mg)
  • Bacon, Sausage & Egg Wrap (1090mg)
  • Turkey, Provolone & Pesto on Ciabatta (1190mg)
  • Ham & Swiss on Baguette (1210mg)

Frequently Asked Questions

How Much Sodium Is in a Starbucks Latte?

Lattes from Starbucks range from 50 to 340mg of sodium across all flavors and sizes. The lowest sodium flavor is a regular caffe late, and the highest sodium flavor is apple crisp oatmilk macchiato.

How Much Sodium Is in a Starbucks Frappuccino?

Frappuccinos from Starbucks range from 160 to 380mg of sodium depending on the size and flavor. The flavors with the least amount of sodium are the caffe latte and regular caramel, and the flavor with the highest amount of sodium is the caramel ribbon crunch.

More Low-Sodium Fast Food Options

About The Author

Amanda Parker
Amanda Parker

Amanda Parker is an author, nutrition coach, and Certified Naturopath.  She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching.