It’s holiday season at Starbucks, which means an explosion of seasonal drinks that range from the classic to the downright sugar-laden. And while holiday cheer may be intangible, Starbucks has managed to quantify it in terms of sugar, caffeine, and calories for those of us eager to sip our way into a holly-jolly state of mind. But if you’re considering these beverages a “harmless treat” or a “healthful option,” you may want to look a bit closer at the details. Let’s dive into the Starbucks holiday lineup and separate the festive from the frightening.
Cran-Merry Orange Refresher: The Low-Cal Option That’s Still Sugary
Let’s start with the cold one — because who says holiday drinks have to be warm? The Cran-Merry Orange Refresher is served over ice with freeze-dried cranberries floating on top, offering a surprisingly summery beverage option in November. Clocking in at 100 calories for a Grande, this is one of the lowest-calorie options on the menu. However, don’t get too excited yet, because those 100 calories are almost entirely from sugar — a whopping 20 grams per 16 ounces.
For reference, a can of Coke has 52 grams of sugar, so while this drink isn’t on that level, it’s certainly sweet for what’s marketed as a “refreshing” option. The lemonade version cranks it up to 31 grams of sugar, sneaking its way into dessert territory. Dietitian Lindsay Malone warns us that sugar “has no nutritional value and is a well-documented driver of chronic diseases like obesity and type 2 diabetes.” So, while the Cran-Merry may look light, it’s definitely sugar-coated.
And don’t let the “cranberry” title fool you into thinking this is a health tonic. The freeze-dried cranberries are basically for show. This drink lacks any meaningful protein, fiber, or nutrients to help keep you satisfied, so if you’re hungry, it won’t help much. With 55 mg of caffeine (similar to a cup of green tea), this drink is lower in caffeine than most coffee-based drinks but could still be a sneaky source for those sensitive to it.
Health Score: 🏷️ Best for light indulgence but packs a sneaky sugar punch.
Peppermint Mocha: The Dessert Disguised as Coffee
Ah, the Peppermint Mocha. It’s practically a holiday rite of passage. But before you get too nostalgic, let’s talk numbers. A Grande Peppermint Mocha with whipped cream serves up 440 calories, 54 grams of sugar, and 16 grams of fat. Yes, you read that right: 54 grams of sugar, which translates to around 13 teaspoons. In terms of calories, sugar, and fat, this drink is more akin to a peppermint milkshake than a cozy winter coffee.
Malone drives this point home, comparing the Peppermint Mocha to a breakfast-worthy milkshake. “Most people wouldn’t choose a peppermint milkshake for breakfast, but a coffee drink, even dressed up with sugar, cream, and chocolate, seems to be a more appropriate choice.” The standard version has about 150 mg of caffeine, giving it a strong kick for anyone who needs it.
Health Score: 🍬 If “full dessert” is your goal, this is your go-to.
Caramel Brulée Latte: The Decadent Option with a Dash Less Sugar
In the spirit of caramelized sugar and toasted flavors, the Caramel Brulée Latte joins the seasonal menu. Think of it as a cousin to the Peppermint Mocha, but with slightly less sugar. It’s made with espresso, caramel brulée sauce, milk, whipped cream, and caramel topping. The result? A Grande serves up 410 calories, 14 grams of fat, and 48 grams of sugar.
While it isn’t exactly a light option, it might feel marginally less indulgent than the Peppermint Mocha. That being said, it’s still an extravagant drink to consume regularly. Malone suggests adjusting it by requesting fewer pumps of syrup or swapping to a lower-fat milk, especially if it’s more of an everyday treat than a special occasion beverage.
Health Score: ☕ Only slightly “lighter” than the Peppermint Mocha; treat it like dessert.
Chestnut Praline Latte: For Those Seeking Moderation (Sort Of)
The Chestnut Praline Latte is Starbucks’ middle ground for those who want something festive but are wary of excessive sugar. This option includes espresso, steamed milk, chestnut praline syrup, whipped cream, and a sprinkling of spiced sugar on top. At 330 calories, 38 grams of sugar, and 14 grams of fat for a Grande, it’s still very much a dessert drink, but it’s a notch down from the Peppermint Mocha and Caramel Brulée Latte in terms of sugar.
However, with roughly the same fat content, it’s still a bit decadent for the health-conscious. The caffeine content is about the same as the other espresso-based holiday drinks, around 150 mg per Grande.
Health Score: 🎄 Lower sugar than the Peppermint Mocha but still festive, if indulgent.
Iced Sugar Cookie Almondmilk Latte: The “Healthiest” of the Warm Coffees?
If you want a holiday drink that might let you squeeze into your New Year’s Eve outfit, the Iced Sugar Cookie Almondmilk Latte could be your best bet. This iced drink with sugar cookie-flavored syrup and almond milk comes in at a modest 150 calories, with 25 grams of sugar and only 3.5 grams of fat.
Because it’s made with almond milk, it’s naturally lower in protein than dairy-based drinks, meaning it’s unlikely to fill you up for long. With only 2 grams of protein, it’s a light option, but it’s unlikely to stave off hunger or keep you full. Malone also advises that nonfat dairy milk may be a better choice if you can tolerate it since it provides more protein along with calcium and other nutrients.
Health Score: 🍪 If you’re opting for fewer calories, this is the “lightest” festive coffee option.
Iced Gingerbread Oatmilk Chai: Subtle Spice with a Twist
Another newcomer this season, the Iced Gingerbread Oatmilk Chai combines chai tea concentrate, gingerbread syrup, and oat milk. The result? A 310-calorie holiday drink with 25 grams of sugar and 3.5 grams of fat.
While the oat milk offers a creamier texture than almond milk, it’s not exactly low-cal. The gingerbread syrup keeps the sugar level in check (relatively speaking) compared to the other hot drinks on the list. However, like the Iced Sugar Cookie Almondmilk Latte, this drink is low in protein, so it’s not designed to keep you satisfied.
Health Score: 🍂 Less sugary than the Peppermint Mocha, but still a sugary indulgence.
Holiday Cold Foams: Are They Really Worth It?
Cold foam, that velvety topper for iced coffee, gets a holiday twist with a range of festive flavors. From Gingerbread Cream to Caramel Brulée, these drinks don’t come with full nutritional data. However, for reference, Starbucks’ Chocolate Cream Cold Brew has around 250 calories, 14 grams of fat, and 28 grams of sugar. It’s safe to say the holiday cold foams are similar — low in protein and likely to be high in sugar and fat.
Health Score: ❄️ A festive topping that adds sugar and calories but little nutrition.
Customization Tips for a “Healthier” Holiday Drink
If you’re determined to enjoy the seasonal offerings without the calorie overload, consider the following:
- Request fewer pumps of syrup. Most drinks can taste just as festive with half the syrup.
- Opt for sugar-free syrups. Some flavors offer sugar-free versions that can cut calories significantly.
- Skip the whipped cream. It’s fun but adds empty calories.
- Go “skinny.” Non-fat milk, sugar-free syrup, and no toppings cut down calories and sugar in a flash.
- Choose almond or nonfat milk. Lower-fat and calorie milk alternatives are a solid choice, though watch for low protein if you’re choosing almond milk.
The Bottom Line
Ultimately, the “healthiest” holiday drink depends on how you define “healthy.” Is it the lowest calorie, lowest sugar, or one with the best nutritional profile? Here’s the short version:
- Lightest Calorie Choice: Iced Sugar Cookie Almondmilk Latte (150 calories)
- Best Protein Option: Anything with nonfat or regular dairy milk for a protein boost
- Dessert in a Cup: Peppermint Mocha (indulgent and nostalgic)
Starbucks holiday drinks are best approached as treats — not part of your everyday routine. If you’re craving some holiday spirit without the nutritional side effects, consider a simple flavored brewed coffee or a non-fat latte topped with a sprinkle of pumpkin spice. Save the loaded drinks for a couple of special days, and your body (and perhaps your dentist) will thank you.
