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Everything Keto at Starbucks

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of Starbucks keto options. This tool is interactive so you can change what counts 'keto-friendly' depending on your own dietary requirements.

As a default we're using 20g net carbohydrates as the maximum for keto-friendly options. When you are tracking your diet for keto, you'll want to keep track of your net carbohydrate intake, which equals total carbohydrates minus fiber.

For foods with slightly more carbs you might be interested in low-carb options at Starbucks.

Net Carbohydrate Limit

Bakery

12018g18g0g2g5g15mg95mg8g
15019g19g0g1g7g10mg95mg15g
16022g23g1g2g8g15mg80mg18g
17023g23g0g1g9g10mg110mg18g
18023g23g0g2g9g10mg80mg12g
18023g23g0g2g9g10mg100mg28g
26026g27g1g5g15g40mg320mg5g
20028g28g0g6g8g20mg0mg2g
29032g33g1g7g14g45mg400mg11g
34036g38g2g5g20g50mg280mg13g
29037g38g1g3g15g45mg240mg28g
42038g40g2g8g25g85mg390mg13g
33041g42g1g7g15g70mg390mg16g
33042g43g1g4g15g70mg270mg21g
31044g45g1g4g13g45mg300mg19g
23044g44g0g1g5g15mg220mg24g
39044g45g1g4g23g30mg140mg23g
36045g47g2g6g18g60mg220mg31g
42045g46g1g9g22g160mg440mg14g
30047g50g3g12g5g10mg530mg5g
42050g52g2g6g22g65mg320mg30g
29050g53g3g11g4g5mg450mg5g
33050g57g7g12g6g0mg490mg4g
36051g52g1g5g16g50mg270mg33g
48052g55g3g6g28g75mg220mg37g
35052g53g1g5g14g55mg430mg34g
27054g57g3g9g1g0mg390mg9g
41054g54g0g4g21g60mg220mg36g
28054g56g2g9g2g0mg620mg2g
27055g58g3g9g1g0mg370mg11g
48055g56g1g5g27g20mg410mg30g
42059g61g2g5g17g60mg510mg20g
41061g63g2g6g15g55mg500mg39g
34064g68g4g9g5g0mg430mg15g
39064g71g7g7g12g0mg430mg33g
47067g68g1g6g20g100mg310mg42g
50069g70g1g4g23g70mg450mg46g

Snacks & Sweets

700g0g0g5g6g20mg160mg0g
2200g0g0g15g17g65mg720mg0g
901g5g4g1g8g0mg210mg0g
701g1g0g5g5g20mg0mg0g
801g1g0g7g6g20mg200mg0g
52g2g0g0g0g0mg0mg0g
1403g6g3g6g10g15mg160mg3g
2603g8g5g9g23g0mg170mg2g
705g5g0g10g1g20mg330mg4g
705g5g0g11g1g25mg330mg4g
2009g16g7g6g15g0mg125mg5g
10012g14g2g3g4g0mg115mg1g
13013g15g2g4g7g0mg0mg9g
15014g17g3g3g8g0mg630mg0g
14016g20g4g2g5g0mg180mg1g
14016g18g2g2g8g0mg30mg11g
16017g24g7g4g7g0mg80mg8g
13018g21g3g2g5g0mg130mg7g
11019g20g1g2g4g0mg40mg10g
13019g19g0g1g6g5mg65mg8g
21020g21g1g4g14g0mg120mg17g
30020g24g4g7g22g5mg200mg19g
17020g21g1g2g9g25mg0mg8g
20020g23g3g4g12g0mg100mg14g
13021g24g3g2g4g0mg100mg12g
9021g25g4g0g0g0mg0mg19g
33022g26g4g17g18g15mg60mg18g
10022g26g4g1g0g0mg25mg19g
20023g25g2g4g9g30mg0mg10g
11024g27g3g1g0g0mg0mg14g
10025g26g1g0g0g0mg10mg22g
32025g29g4g13g17g195mg250mg22g
32025g29g4g13g17g195mg250mg21g
26026g29g3g3g15g5mg10mg22g
10028g28g0g3g11g65mg120mg17g
30028g33g5g3g18g0mg140mg9g
27032g34g2g5g13g0mg640mg0g
28032g34g2g5g14g0mg240mg0g
27033g35g2g5g13g0mg410mg3g
29035g36g1g3g15g70mg0mg25g
25242g250g8g3g90g0mg0mg4g

Breakfast

2309g11g2g1g14g180mg340mg1g
11012g12g0g15g0g10mg55mg9g
16024g28g4g5g3g0mg125mg0g
23025g28g3g18g6g20mg550mg2g
32027g28g1g14g17g65mg490mg5g
28030g34g4g20g8g20mg830mg5g
30031g35g4g5g16g0mg15mg20g
37032g33g1g18g18g170mg780mg24g
43033g36g3g22g23g190mg830mg4g
48033g34g1g18g29g165mg880mg2g
45034g35g1g26g22g85mg1160mg8g
24037g39g2g14g3g5mg125mg25g
22038g43g5g5g3g0mg125mg13g
42041g42g1g17g20g160mg1150mg8g
51041g42g1g22g28g220mg940mg8g
46043g43g0g21g23g240mg920mg7g
65054g57g3g27g33g340mg1100mg2g
58058g61g3g24g27g420mg1340mg3g

Add Ons

00g0g0g0g0g0mg5mg0g
300g1g1g6g0g0mg45mg0g
51g1g0g0g0g0mg0mg0g
51g1g0g0g0g0mg0mg1g
152g2g0g0g1g0mg4mg2g
602g2g0g0g6g20mg5mg1g
1103g3g0g1g11g40mg10mg2g
205g5g0g0g0g0mg0mg5g
256g6g0g0g0g0mg0mg5g
257g7g0g1g1g0mg0mg5g

Protein Boxes

17012g12g0g13g7g30mg630mg0g
11012g13g1g4g5g15mg180mg5g
30025g32g7g22g9g45mg780mg6g
47034g37g3g20g28g75mg770mg17g
47035g40g5g23g25g385mg460mg21g
52045g51g6g20g27g20mg630mg30g
52045g51g6g20g27g20mg630mg30g
63063g71g8g29g27g80mg1580mg17g

Sandwiches

48039g41g2g24g23g80mg1210mg2g
37039g42g3g18g14g25mg760mg2g
54043g47g4g21g29g75mg1060mg1g
55050g53g3g34g21g70mg1200mg3g
54054g57g3g32g20g70mg1100mg3g
60062g65g3g29g25g105mg1460mg12g

Salads

9020g24g4g1g0g0mg0mg19g
42033g42g9g27g17g50mg1030mg11g

Refreshers

7016g17g1g1g0g0mg15mg14g
9021g22g1g0g0g0mg15mg18g
9021g21g0g0g0g0mg15mg19g
9021g22g1g0g0g0mg15mg20g
10023g23g0g0g0g0mg15mg19g
13026g26g0g1g3g0mg60mg23g
14026g27g1g1g3g0mg65mg23g
12028g29g1g1g0g0mg15mg25g
14032g33g1g1g0g0mg15mg30g
14033g34g1g0g0g0mg10mg30g
14034g35g1g0g0g0mg15mg32g
14035g35g0g0g0g0mg15mg30g

Espresso Beverages

101g1g0g0g0g0mg0mg0g
102g2g0g1g0g0mg10mg0g
102g2g0g1g0g0mg0mg0g
353g3g0g0g3g10mg0mg1g
808g8g0g5g3g10mg70mg7g
1009g9g0g6g4g15mg75mg8g
909g9g0g6g4g15mg80mg8g
10011g11g0g1g6g0mg125mg9g
18014g14g0g9g9g30mg120mg13g
12016g16g0g5g4g15mg80mg15g
12017g17g0g6g4g15mg80mg16g
13018g18g0g6g4g15mg80mg17g
15019g21g2g7g4g10mg70mg17g
13019g19g0g6g3g15mg75mg18g
13020g20g0g6g3g15mg75mg19g
16020g24g4g14g2g5mg140mg15g
12021g22g1g2g4g0mg100mg18g
14021g22g1g2g5g0mg0mg14g
16025g25g0g7g4g15mg115mg24g
24027g29g2g10g10g25mg115mg25g
17027g27g0g6g4g15mg180mg25g
23028g28g0g8g10g75mg125mg26g
18028g28g0g3g6g5mg115mg27g
21031g31g0g9g6g20mg150mg28g
22032g32g0g9g6g20mg190mg29g
31032g33g1g11g15g30mg130mg30g
18033g33g0g6g3g10mg125mg25g
23035g35g0g9g6g20mg230mg33g
22036g36g0g8g5g20mg200mg35g
26052g54g2g8g5gmgmgg
4671g76g5g16g10g30mg180mg66g

Other Drinks

10010g10g0g7g4g15mg95mg10g
18020g20g0g6g9g35mg90mg19g
8021g21g0g0g0g0mg10mg19g
11021g22g1g0g3g0mg0mg19g
14022g22g0g1g5g0mg120mg19g
15023g24g1g8g3g10mg125mg23g
26025g25g0g17g10g40mg250mg25g
14025g27g2g1g3g0mg65mg24g
13025g26g1g1g3g0mg65mg22g
21027g27g0g8g9g35mg130mg27g
17028g30g2g2g5g0mg115mg27g
12029g29g0g0g0g0mg25mg26g
12030g30g0g0g0g0mg10mg27g
22041g41g0g0g6g20mg20mg37g
19041g41g0g1g3g0mg85mg33g
35044g44g0g13g14g50mg180mg43g
19046g46g0g0g0g0mg200mg45g

Brewed Coffee

50g0g0g0g0g0mg5mg0g
100g0g0g1g0g0mg0mg0g
50g0g0g1g0g0mg10mg0g
50g0g0g1g0g0mg10mg0g
50g0g0g0g0g0mg5mg0g
505g5g0g4g2g10mg50mg5g

Bottled Drinks

00g0g0g0g0g0mg10mg0g
00g0g0g0g0g0mg10mg0g
102g2g0g1g0g0mg0mg0g
154g4g0g0g0g0mg0mg3g
705g5g0g3g4g15mg50mg5g
709g10g1g6g0g5mg100mg8g
10012g12g0g6g3g15mg95mg11g
6013g13g0g1g0g0mg0mg11g
13021g21g0g5g3g10mg65mg19g
13021g21g0g5g3g10mg65mg19g
11021g21g0g1g1g5mg20mg20g
8021g21g0g0g0g0mg0mg20g
14023g23g0g5g3g10mg90mg21g
10024g24g0g0g0g0mg10mg22g
9026g26g0g0g0g0mg5mg20g
13027g29g2g2g0g0mg10mg25g
21030g31g1g11g3g15mg170mg28g
21031g33g2g20g3g10mg115mg20g
14034g34g0g2g0g0mg0mg32g
18038g41g3g3g0g0mg170mg36g
17039g39g0g3g0g0mg10mg35g
17041g41g0g2g0g0mg0mg37g

Frappuccino Beverages

38042g42g0g5g21g65mg240mg41g
21043g43g0g3g3g5mg210mg42g
23046g46g0g3g3g10mg230mg45g
31046g46g0g3g13g50mg150mg43g
34047g47g0g5g15g45mg230mg46g
35048g48g0g6g15g50mg270mg48g
38050g50g0g6g17g50mg280mg50g
42052g52g0g5g21g65mg270mg48g
45052g54g2g7g24g60mg290mg48g
37053g53g0g5g15g45mg240mg52g
41053g53g0g4g20g60mg220mg51g
37054g55g1g5g15g45mg220mg52g
37054g54g0g5g15g50mg250mg53g
37057g57g0g4g15g45mg230mg55g
38058g58g0g4g15g45mg280mg56g
45060g60g0g6g21g65mg230mg54g
47061g63g2g6g23g55mg260mg57g
41062g63g1g6g15g50mg240mg62g
44063g65g2g6g18g45mg260mg60g
41063g63g0g5g16g45mg260mg62g
40065g65g0g4g14g45mg230mg0g
47066g66g0g5g20g65mg280mg62g
42067g67g0g6g14g45mg280mg66g
36073g73g0g6g5gmgmgg
50095g98g3g14g9gmgmgg

Tea Drinks

00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
4511g11g0g0g0g0mg10mg11g
4511g11g0g0g0g0mg10mg11g
4511g11g0g0g0g0mg10mg11g
4511g11g0g0g0g0mg10mg11g
11016g16g0g5g3g15mg80mg16g
10019g19g0g3g2g5mg50mg19g
8020g20g0g0g0g0mg10mg19g
14022g22g0g5g3g15mg80mg22g
9023g23g0g0g0g0mg10mg22g
9023g23g0g0g0g0mg10mg22g
9023g23g0g0g0g0mg10mg22g
9023g23g0g0g0g0mg10mg22g
19024g25g1g10g5g20mg125mg24g
14025g25g0g4g3g10mg70mg25g
10025g25g0g0g0g0mg20mg23g
11027g27g0g0g0g0mg20mg23g
20028g29g1g9g5g20mg120mg28g
12028g29g1g1g0g0mg10mg27g
13031g31g0g0g0g0mg20mg29g
13033g33g0g0g0g0mg20mg29g
13033g33g0g0g0g0mg20mg29g
19034g34g0g6g4g15mg90mg32g
24044g44g0g7g4g15mg110mg42g

Iced Coffee

Chocolate Beverages

23026g28g2g7g10g30mg85mg24g
24028g28g0g8g11g35mg135mg28g

Iced Espresso Beverages

102g2g0g1g0g0mg0mg0g
153g3g0g1g0g0mg15mg0g
404g4g0g3g1g5mg35mg3g
1008g12g4g9g1g5mg90mg8g
10010g10g0g6g4g15mg90mg9g
9010g10g0g1g5g0mg115mg8g
8012g12g0g7g0g5mg110mg10g
15013g13g0g8g8g25mg110mg11g
8014g14g0g3g1g5mg35mg13g
21017g17g0g11g11g35mg150mg16g
12019g20g1g2g3g0mg120mg13g
11019g20g1g2g3g0mg80mg16g
23019g19g0g12g12g35mg160mg17g
14023g23g0g6g3g15mg75mg22g
18024g27g3g7g5g10mg70mg21g
14026g27g1g2g4g0mg90mg22g
18026g26g0g7g5g20mg110mg24g
15026g26g0g6g3g15mg75mg25g
28029g30g1g10g13g25mg120mg26g
21030g31g1g6g8g30mg180mg30g
26031g33g2g10g10g25mg115mg28g
19032g32g0g5g4g15mg115mg28g
19033g33g0g8g4g15mg140mg32g
20034g34g0g6g5g15mg160mg29g
21034g36g2g3g6g0mg125mg25g
22036g37g1g4g6g0mg150mg35g
28049g49g0g9g5g20mg260mg46g

The basics of ordering Keto at Starbucks

  • Your best bet is to get a bunless and sauceless burger, then just ask for yellow mustard, mayo or ranch on the side.

  • Water, coffee and tea are safe beverages for keto. You'll want to avoid soda completely. Diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are all sugar free and keto-friendly. However, the artificial sweeteners in these drinks are known to increase sugar cravings, so we would not recommend them [Source].

  • The highest source of carbs in salads comes from croutons and dressing. Most dressings have a shocking amount of carbs.

What Counts as Keto?

Keto doesn’t necessarily mean zero carbs. A keto diet typically limits net carb intake to less than 50 grams per day—stricter versions of keto can be as low as 20 grams of net carbs a day. [Source]

What are net carbs and why do people doing keto count them instead of total carbs? Net carbs equal total carbs minus fiber, because the carbs in fiber are not digested and don’t cause the blood sugar increase that knocks you out of ketosis. [Source]

We’ve made a tool that lets you filter Starbucks menu items by net carbs. By default, this tool will show menu items under 20g of net carbs. Everybody has a different ketosis threshold, but most people will need to get under 50g net carbs to reach ketosis. General advice for people starting with this diet is to start with 50g, and go lower if your body is not reaching ketosis.

If you’re trying to eat a low-carb diet rather than a keto diet, we recommend you check out the list of low-carb menu items at Starbucks. How many carbs is low-carb? This depends on your weight, but is typically defined as less than 130g of carbohydrates per day [Source].

What Restaurants are Keto Friendly?

If you’re new to keto, you might be struggling with adjusting to this new way of eating. After all, it's not just a diet change, but an entire lifestyle change. Not only are your options more limited than ever, but sometimes you have to [explain what you're doing] to the people you're dining with!

Luckily in the few years alone, keto has gone from a niche diet a mainstream one. The spotlight has only grown on keto-friendly meals, with its proven track record of helping people with weight loss, as well as blood sugar control for type 2 diabetes [Source].

More and more restaurants are beginning to introduce low carb options to cater to those following a keto diet. Here are some our recommendations if you're looking for keto-friendly options at Beverages restaurants.

Chipotle

One of the most popular fast-casual restaurants, Chipotle offers a variety of keto-friendly options. For your entrée, you can choose from a chicken, steak, or carnitas burrito bowl with lettuce, cheese, sour cream, and guacamole. Just be sure to skip the rice and beans.

Chick-fil-A

Chick-fil-A is another great option for those following a keto diet. For your main entrée, you can choose from a grilled chicken sandwich (without the bun of course), grilled nuggets, or a Cobb salad. And don’t forget to add a side of avocado ranch dressing – it’s delicious!

Panera Bread

Panera Bread is a great place to go for a quick and healthy meal. For your main entrée, you can choose from a variety of salads, including the popular Greek salad and the chicken Caesar salad. Just be sure to ask for no croutons and skip the bread.

P.F. Chang’s

P.F. Chang’s is a great option if you’re looking for something a little more filling. For your main entrée, you can choose from a variety of chicken, steak, and shrimp dishes. Just be sure to ask for no rice.

Texas Roadhouse

Texas Roadhouse is the classic place to go when you’re craving a steak. For your main entrée, you can choose from a variety of steak, chicken, and shrimp dishes. As long as you don’t get rice you are eating very keto-friendly!

These are just a few of the many keto-friendly restaurants that are out there. Next time you’re feeling hungry, you can rest assured that you’ll be able to find a delicious and keto-friendly meal.

On our Every Keto Option At Every Fast Food Chain Index, we have keto options at restaurant. Good luck, and happy ketosis!

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

This is a common question; the answer will vary from person to person. Some people can eat 50g net carbs and maintain ketosis. Other people can't go over 25 without breaking ketosis (however this is more rare).

The point of keeping net carbs lower (say around 25g) is to get you into ketosis faster and help you adapt faster.

Keep in mind that higher activity levels mean you can go higher without breaking ketosis. This is because highly active people will have higher muscle insulin sensitivity, which will help take up glucose from the blood instead of it interrupting ketosis.

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