We Asked 4 Dietitians What Drink You Should Never Order at Starbucks—They All Said the Same Thing

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Dietitians don’t recommend the Caramel Ribbon Crunch Frappuccino as a regular Starbucks order.

• It’s very high in sugar, saturated fat and calories, while providing little nutritional value.

• Try lower-sugar Starbucks drinks for everyday orders.

Starbucks makes plenty of drinks worth loving, from a simple iced coffee to a foamy latte. Some options fit easily into a balanced diet, while others land closer to dessert than a morning cup of coffee. That range is exactly why the menu can feel tricky when you’re trying to make a more nutritious choice.

So, we asked registered dietitians a straightforward question: What’s the one drink they’d steer you away from? Their answers pointed to the same pick: the Caramel Ribbon Crunch Frappuccino Blended Beverage.

Learn why it’s not their top choice, plus some healthier options to choose instead.

Why Dietitians Don’t Recommend the Caramel Ribbon Crunch Frappuccino

A grande (16-ounce) Caramel Ribbon Crunch Frappuccino packs a lot into one cup:

• Total carbohydrates: 65 g

Here’s why it stands out to the experts.

It’s Very High in Sugar

Sixty grams of sugar is a striking amount, but where that sugar comes from matters, too.

“The sugar comes from multiple sources, including Frappuccino syrup, dark caramel sauce, caramel sauce, vanilla syrup in the whipped cream and a caramel-sugar topping,” shares Johannah Katz, M.A., RDN. “While some of those 60 grams are naturally occurring milk sugar, the ingredient list makes it clear that multiple forms of added sugar are layered throughout the drink.”

With this much sugar in one drink, it can easily function more like a dessert than a typical coffee beverage. It can also account for a substantial portion of the recommended daily limit for added sugar, which is 10% of total daily calories or less. The American Heart Association recommends even less, capping it at 36 grams of added sugar per day for men and 25 grams per day for women. This single drink contains nearly double that in mostly added sugar—all before you’ve even eaten a single meal.

Saturated Fat Adds Up Fast

At 14 grams of saturated fat, a single grande delivers about 70% of the Daily Value. Most of it comes from the whipped cream and cream-based caramel sauces layered throughout the drink.

Regularly consuming too much saturated fat can raise LDL (“bad”) cholesterol, which is one reason dietitians recommend limiting foods and drinks that are particularly high in saturated fat.

Dessert-Level Calories

At 470 calories with only 5 grams of protein and no fiber, this Frappuccino provides a substantial amount of calories without much to keep you full. “[It’s] one of the highest-calorie and added-sugar-containing choices on the menu,” shares Laura Burak, M.S., RD.

Liquid calories also tend to be less filling than solid foods, particularly when consumed on their own.

“It’s one of those drinks where people may underestimate just how dessert-like the nutrition profile is because it’s still marketed and ordered as a coffee,” says Katz. That gap between how a drink is ordered and what it actually contains is what makes this one an easy pick to reconsider.

“That doesn’t mean there’s anything wrong with enjoying one occasionally, but I wouldn’t choose a Frappuccino as an everyday coffee order,” shares Samantha Thorp, M.S., M.P.H., RDN.

Healthier Options

Skipping this Frappuccino doesn’t mean giving up flavor. These swaps can satisfy a caramel or coffee craving while keeping calories, sugar and saturated fat more manageable:

• Sugar-Free Caramel Protein Latte (grande, 2% milk): This drink contains 230 calories, 15 grams of sugar (from lactose) and zero grams of added sugars thanks to the sugar-free syrup. It also contains 27 grams of protein from milk and whey protein, which can help make it more filling.

• Iced Caramel Macchiato (grande, 2% milk): This offers about 250 calories, 33 grams of sugar and 10 grams of protein. While still high in sugar, it’s significantly lower than the Caramel Ribbon Crunch Frappuccino. You still get the caramel flavor you’re craving, and the milk provides some protein. To reduce the sugar further, ask for one pump of vanilla and light caramel.

• Caffè Latte (grande, nonfat milk): This contains around 130 calories, 18 grams of sugar and 13 grams of protein, with the sugar coming primarily from lactose in the milk rather than added sugar. It’s a warm, creamy option that lets the coffee flavor take center stage.

• Cold Brew with a Splash of Milk: The cold brew has roughly 5 calories on its own, or under 50 calories with a splash of milk and a light pump of sugar-free vanilla. If you want a cold, low-sugar option, this delivers plenty of coffee flavor without the added sugar from syrups and sauces.

Still want a Frappuccino? You can customize it. Try ordering it with nonfat milk, fewer pumps of syrup and no whipped cream to reduce calories, sugar and fat while keeping some of the drink’s signature flavor.

But if the Caramel Ribbon Crunch Frappuccino is calling your name, there’s no need to avoid it altogether. Just think of it as an occasional treat rather than an everyday coffee order. “I don’t think people need to avoid Starbucks drinks entirely to have a healthy diet. What matters more is how often you’re having them and what the rest of your day looks like,” says Lakelyn Lumpkin, M.P.H., RD, LDN.

Our Expert Take

The Caramel Ribbon Crunch Frappuccino is particularly high in calories, sugar and saturated fat compared with many of Starbucks’ other coffee options, making it an option dietitians say to keep to special occasions.

Still, one drink now and then won’t undo a balanced diet. If you enjoy it, consider it an occasional treat, and choose a lower-sugar option when you’re looking for an everyday Starbucks drink.

Read the original article on EatingWell