It’s that time of year again! Many of us get the shopping buzz, Mariah Carey is on repeat, and the cravings for warm holiday Starbucks drinks get real! Whether you’re watching your blood sugars, overall health, or holiday weight this year, don’t worry; you can still enjoy your favorite holiday drinks with the tricks below to order your favorite holiday blend as a low-sugar Starbucks drink.
*Please note these are all approximations based on the nutrition facts provided by Starbucks on their website and social media.
Sugar in Holiday Starbucks Drinks 2025
- Starbucks Peppermint Mocha (Grande 16-ounce): 54g of sugar, 63g of carb
- Starbucks Peppermint Hot Chocolate (Grande 16-ounce): 56g of sugar, 62g of carb
- Peppermint White Hot Chocolate (Grande 16-ounces): 74g of sugar, 75g of carb
- Sugar Free Protein Vanilla Latte (16-ounces): 15g of sugar, 17g of carb (27g of protein)
- Pecan Crunch Oat Milk Latte (Grande 16-ounce): 26g of sugar, 47g of carb
- Blonde Vanilla Latte (Grande 16-ounce): 35g of sugar, 37g of carb
- Chocolate Cream Protein Cold Brew (Grande 16-ounce): 26g of sugar, 28g of carb
- Caramel Apple Spice (Grande 16-ounces): 70g of sugar, 77g of carb
- Chestnut Praline Creme (Grande 16-ounces): 41g of sugar, 42g of carb
- Caramel Brulee Creme (Grande 16-ounces): 50g of sugar, 61 of carb
- Pumpkin Spice Creme (Grande 16-ounces): 52 g of sugar, 52 g of carb
- Gingerbread Latte (Grande 16-ounce): 33g of sugar, 35g of carb
- Sugar Cookie Almondmilk Latte (Grande 16-ounce): 27g of sugar, 32g of carb
- Caramel Brulee Latte (Grande 16-ounces): 48g of sugar, 61 g of carb
- Chestnut Praline Latte (Grande 16-ounces): 38g of sugar, 42g of carb
- Cinnamon Dolce Latte (Grande 16-ounce): 40g of sugar, 43g of carb
- Sugar Cookie Breve (Grande 16-ounce): 32g of sugar, 36g of carb
HOW TO ORDER LOW SUGAR STARBUCK DRINKS-Holiday Edition 2025
Starbucks Hot Chocolates
Starbucks Sugar-Free Vanilla Protein Latte (grande 16-ounce): 9g of sugar, 12g of carb
The protein cold foam adds about 15g of protein to the beverage for a total of 27g of protein. As is this order MAY not spike someones blood sugar. For those sensitive to sugar, you can cut back on the 9g of sugar which is likely from the milk by swapping out the dairy milk for unsteened almond or coconut milk.
Starbucks Peppermint Mocha (Grande 16-ounce): 54g of sugar, 63g of carb
Sugar comes from the mocha sauce, peppermint syrup, vanilla syrup, whipped cream, chocolate curls, and milk.
Order a Low Sugar Starbucks Peppermint Mocha: Choose a tall 12-ounce- save 14g of sugar; choose coconut milk or almond milk- save about 71-22g of sugar; choose 1 pump of peppermint syrup, save about 12g of sugar; choose 1 pump of sugar-free vanilla syrup- save about 14g of sugar.
This low-sugar Starbucks drink order will save you 43 grams of sugar, which is as much as a 12-ounce soda, and give you about 12g of sugar (that’s equal to 3 teaspoons of sugar). A note on no sugar added protein cold foam: I was not able to find carb totals for this addition so I am not able to give exact recommendations. The protein is about 15g so it will help blood sugars but carbs (which turn into sugar) are unknown
Starbucks Peppermint Hot Chocolate (Grande 16-ounce): 56g of sugar, 62g of carb
Sugar comes from the mocha sauce, peppermint syrup, vanilla syrup, whipped cream, chocolate curls, and milk.
Order a Low Sugar Starbucks Peppermint Hot Chocolate: Choose a tall 12-ounce- save 14g of sugar; choose coconut milk or Almond milk- save about 17-22g of sugar; choose 1 pump of peppermint syrup, save about 12g of sugar; choose 1 pump of sugar-free vanilla syrup- save about 16g of sugar. A note on no sugar added protein cold foam: I was not able to find carb totals for this addition so I am not able to give exact recommendations. The protein is about 15g so it will help blood sugars but carbs (which turn into sugar) are unknown
Peppermint White Hot Chocolate (Grande 16-ounces): 74g of sugar, 75g of carb
Sugar comes from the white chocolate mocha sauce, peppermint syrup, vanilla syrup, whipped cream, chocolate curls, and milk.
Order Low Sugar Peppermint Hot Chocolate: Choose a tall 12-ounce- save 14g of sugar; choose almond milk or coconut milk, save about 17-22g of sugar; choose 1 pump of peppermint syrup, save about 12g of sugar; choose 1 pump of sugar-free vanilla syrup- save about 16g of sugar. Order this way and save 64g of sugar! The new drink order is 10g of sugar. A note on no sugar added protein cold foam: I was not able to find carb totals for this addition so I am not able to give exact recommendations. The protein is about 15g so it will help blood sugars but carbs (which turn into sugar) are unknown
Caramel Apple Spice (Grande 16 ounces): 70g of sugar, 77g of carb
Sugar comes from apple juice, cinnamon dolce syrup, whipped cream, and caramel sauce.
Order Starbucks Caramel Apple Spice Low Sugar: Unfortunately, there is no real way to make this truly lower sugar because the base is juice, which is naturally high in carbs. You can significantly cut sugar by ordering a short 8-ounce and asking for one pump of the cinnamon dolce syrup and no caramel sauces. Ordering using these low-sugar Starbucks drink order tips would make the drink about 26g of sugar in an 8-ounce short.
Chestnut Praline Creme (Grande 16 ounces): 41g of sugar, 42g of carb
Sugar comes from milk, chestnut praline syrup, whipped cream, chestnut praline topping, and toffee sugar.
Order Chestnut Praline Creme as Low Sugar Starbucks: Choose a tall 12-ounce- save 10 g of sugar; choose steamed almond milk, save about 14g of sugar; choose one pump of chestnut praline syrup, save about 12g of sugar; skip the chestnut praline topping and save about 4g of sugar. Ordering this way saves about 36g of sugar, making this holiday low-sugar Starbucks drink version only about 5g of sugar.
Caramel Brulee Creme (Grande 16 ounces): 50g of sugar, 61 of carb
Sugar comes from milk, caramel brulee sauce, skim milk powder, whipped cream, vanilla, syrup, and caramel brulee topping.
Order Low Sugar Caramel Brulee Creme: Choose a tall 12-ounce- save 14g of sugar; choose steamed almond milk or coconut milk, save about 14g of sugar; choose 1 pump of caramel brulee sauce – save about 12g of sugar. Skip the caramel brulee topping with about 4g of sugar. Order this way and save 44g of sugar! The new drink order is about 6g of sugar.
Pumpkin Spice Creme (Grande 16 ounces): 52 g of sugar, 52 g of carb
Sugar in the Pumpkin Spice creme comes from pumpkin spice sauce, whipped cream, and vanilla syrup.
Order Low Sugar Pumpkin Spice Creme: Choose a tall 12-ounce cup and save 14g of sugar; choose steamed almond or coconut milk and save about 14g of sugar. Select one pump of pumpkin sauce instead of four pumps and save nearly 12g of sugar. Ask for EXTRA pumpkin spice topping. Order this way and save 44g of sugar! The new drink order is about 6g of sugar.
Low Sugar Starbucks Lattes
Gingerbread Latte (Grande 16-ounce): 33g of sugar, 35g of carb
Sugar in the Starbucks gingerbread latte comes from milk, gingerbread-flavored syrup, and whipped cream vanilla syrup.
Order Low Sugar Gingerbread Latte: Choose a tall 12-ounce instead of a 16-ounce cup and save 8g of sugar; choose steamed almond milk or coconut milk instead of dairy milk and save about 8g of sugar; choose one pump of gingerbread syrup instead of four pumps and save nearly 12g of sugar. Ask for EXTRA pumpkin spice topping. Order this way and save 28g of sugar! The new drink order is about 5g of sugar.
Sugar Cookie Almondmilk Latte (Grande 16-ounce): 27g of sugar, 32g of carb
Sugar in the Starbucks Sugar Cookie Almondmilk Latter comes from the sugar cookie flavored syrup, almond milk, and sprinkles
Order Sugar Cookie Almondmilk Latte as a Low Sugar Starbucks Drink: Choose the tall 12-ounce instead of the grande 16-ounce and save 7 g of sugar. Select one pump of sugar cookie flavored syrup instead of four pumps and save about 12g of sugar. Skip the sprinkles and save another 1-3g of sugar.
Order using all of these tips and save about 21g of sugar, making the Sugar Cookie Almond Milk Latte only 6g of sugar and one of the best low-sugar Starbucks drink options for the holiday!
Caramel Brulee Latte (Grande 16-ounces): 48g of sugar, 61 g of carb
Sugar in the Starbucks Caramel Brulee Latte comes from the milk, caramel brulee sauce, skim milk powder, whipped cream, and caramel brulee topping.
Order the Caramel Brulee Latte Low Sugar: Choose the tall 12-ounce instead of grande 16 ounce and save 12 g of sugar. Swap the dairy milk for steamed almond milk and save about 8g of sugar. Select one pump of caramel brulee sauce instead of 3 pumps and save nearly 14g of sugar. Skip the caramel brulee topping and save about 4g of sugar. Order using all of these tips and save about 38g of sugar, making the Caramel Brulee Latte about 10 g of sugar.
Chestnut Praline Latte (Grande 16 ounces): 38g of sugar, 42g of carb
Sugar in the Starbucks Chestnut Praline Latte comes from the milk, chestnut praline syrup, whipped cream, and chestnut praline topping.
Low Sugar Chestnut Praline Latte Order: Choose the tall 12-ounce tall cup instead of the grande 16-ounce and save roughly 9 g of sugar. Swap the dairy milk for steamed almond milk and save about 8g of sugar. Select one pump of chestnut praline syrup instead of 4 pumps and save about 12g of sugar. Skip the chestnut praline topping topping and save about 4g of sugar. Order using these tips and save about 34g of sugar in this holiday Starbucks drink. The Low Sugar Starbucks Caramel Brulee Latte has about 5 g of sugar using all of these low-sugar Starbucks ordering tips.
Cinnamon Dolce Latte (Grande 16-ounce): 40g of sugar, 43g of carb
Sugar in the Starbucks Cinnamon Dolce comes from cinnamon dolce syrup, milk, whipped cream, and cinnamon dolce topping.
Low Sugar Cinnamon Dolce Latte Order: Choose the tall 12-ounce cup instead of the grande 16-ounce cup and save about 9 g of sugar. Swap the dairy milk for steamed almond milk and save about 8g of sugar. Select one pump of cinnamon dolce syrup instead of 4 pumps and save about 12g of sugar. Skip the cinnamon dolce topping and save about 4g of sugar. Order using all of the above tips and save about 33g of sugar in your Cinnamon Dolce Latte. The total sugar in the lower-sugar version of the Cinnamon Dolce Latte holiday drink is about 7 g, using all of these low-sugar Starbucks ordering tips.
Starbucks does not make cutting sugar on our holiday Starbucks drinks easy, but it is possible. The new addition of the no protein cold foam MAY help balance blood sugars but proceed with caution since Starbucks does not disclose the total carbs in the cold foam. Try the above suggestiond to make your favorite fall Starbucks drink lower in sugar. Always pair these drinks with protein and enjoy a walk. I recommend the Kale and Mushroom or Bacon and Gruyere Egg Bites for a great high-protein option at Starbucks. The protein box containing apple slices, a hard-boiled egg, and cheese is an option, but you have a slightly increased risk for foodborne illness with this ready-to-eat option.
*Reminder: these calculations are approximate based on the nutrition information shared on the Starbucks website (1). The exact grams of sugar and carbohydrates will depend on your barista.
