Starbucks: Low-Sodium Food and Drink Options (Complete List) 

From hot breakfasts to boxed lunches to craft coffee creations, when you walk through the Starbucks doors (or open up the app) you have your pick of a plethora of menu options, many of which fit and fill various dietary lifestyles – whether you’re looking for something gluten-free, vegan, or low-calorie.

But with something like a quick-service coffee shop, sodium is bound to be lurking in many of the products it sells. That’s because sodium is a common ingredient in things like deli meat, soups, egg dishes, and processed snacks. Different from table salt, sodium is a mineral that’s used to preserve, cure, thicken, and flavor many foods that we eat every day. And because of its negative impact on blood pressure, it’s best to consume in moderation.

If you’re watching your sodium intake or need to adhere to a low-sodium diet, Starbucks does have options for you, too. For the purpose of this article, we’re defining low-sodium food and drink options as anything with 140 mg of sodium or less per serving. That’s based on a recommended daily value of 2,300 mg of sodium (which is equal to one teaspoon of salt per day)! 

Low-sodium food choices on the Starbucks menu

As we know, packaged food often comes as a package deal with elevated sodium levels, so this is certainly something to be wary of at a place like Starbucks that sells pre-packaged goods and ready-to-eat meals. 

Unfortunately most of the main-ticket items that would constitute a full meal won’t cut it in terms of the amount of sodium. You’ll want to steer clear of the breakfast and lunch sandwiches, as well as the protein boxes and salty snacks like potato chips. However, Starbucks does have some food options on their menu that keep the sodium at a low level of 140 mg or less.

The good news is that many of Starbucks’s snacks and pastries are lower in sodium (pro tip: Starbucks Shortbread Cookies have zero sodium)! Whether you’re there to grab breakfast or a small treat, here’s the full list of all the food on the current Starbucks menu that makes for a low-sodium choice.

Breakfast Items	Sodium [Per Serving]
Rolled & Steel-Cut Oatmeal [Classic, Blueberry]	140 mg
Berry Trio Parfait	125 mg
Snacks	Sodium [Per Serving]
Fresh Fruit	0 mg
Dipped Madeleines	100 mg
Madeleines	105 mg
Vanilla Biscotti with Almonds	135 mg
Rip van Wafels [Honey & Oat]	65 mg
Shortbread Cookies	0 mg
Dark Chocolate Covered Espresso Beans	10 mg
Justin’s Dark Chocolate Peanut Butter Cups	120 mg
Squirrel Brand Fruit + Nut Blend	95 mg
Peter Rabbit Organics Strawberry Banana	0 mg
Perfect Bar [Dark Chocolate Chip Peanut Butter]	110 mg
Perfect Bar [Peanut Butter]	60 mg
KIND Bar [Almond Coconut Cashew Chai]	15 mg
KIND Bar [Salted Caramel & Dark Chocolate Nut]	105 mg
That’s It Bar [Apple + Blueberry, Apple + Mango]	25 mg
This Bar Saves Lives [Dark Chocolate Cherry & Sea Salt, Madagascar Vanilla Almond & Honey]	70 mg
This Bar Saves Lives [Blueberry Pistachio]	80 mg
This Bar Saves Lives [Dark Chocolate Peanut Butter]	110 mg
Bakery Items	Sodium [Per Serving]
Birthday Cake Pop	95 mg
Cookies & Cream Cake Pop	70 mg
Chocolate Cake Pop	60 mg
Petite Vanilla Bean Scone	95 mg
Seasonal Sugar Cookie	135 mg

Starbucks hot and cold drinks that are low in sodium

Moving on to what most people go to Starbucks for: the drinks. Luckily, this category offers many choices when it comes to a low-sodium diet, since coffee is naturally very low in sodium.

Most of the coffee and espresso that Starbucks brews contains around 10 mg or less of sodium per serving. So the majority of sodium in their drinks will most likely come from whatever’s been added to it, whether it’s a milk, sweetener, or flavoring. 

Keep in mind that this nutrition information is based on the drinks as they are on the menu, so it doesn’t factor in any customizations you might make. Unless otherwise stated, Starbucks uses 2% milk as their default. Most of the drinks below are estimated at a size grande, but for those that meet a sodium level of 140 mg or below in smaller size, we’ve indicated where it’s necessary to order a different cup size like a tall or a short.

Whether you’re a coffee drinker or not, there are plenty of low-sodium hot and cold beverage options on the menu. Here’s everything you can order in one comprehensive list.

Hot Drinks	Sodium [Per Serving]
Brewed Coffee [Featured Blonde Roast, Featured Dark Roast, Medium-Roast Pike Place, Decaf Pike Place, Veranda Blends, Caffé Verona Blends, Clover® Starbucks Reserve® Blends]	0 mg – 10 mg
Caffè Americano	10 mg
Espresso	0 mg
Espresso con Panna	0 mg
Espresso Macchiato	0 mg
Caffè Misto	100 mg
Cappuccino	120 mg
Flat White	115 mg
Honey Almondmilk Flat White	100 mg
Caffè Latte Size Tall	135 mg
Cinnamon Dolce Latte Size Tall	130 mg
Gingerbread Latte* Size Tall	115 mg
Sugar Cookie Almondmilk Latte* Size Tall	120 mg
Chestnut Praline Latte* Size Tall	130 mg
Oleato Caffè Latte with Oatmilk*	125 mg
Starbucks Reserve® Latte* Size Tall	120 mg
Starbucks Reserve® Hazelnut Bianco Latte* Size Tall	130 mg
Blonde Vanilla Latte Size Tall	125 mg
Caramel Macchiato Size Tall	120 mg
Caffè Mocha Size Tall	120 mg
White Chocolate Mocha Size Short	125 mg
Starbucks Reserve® Dark Chocolate Mocha* Size Tall	115 mg
Peppermint Mocha*	140 mg
Peppermint White Chocolate Mocha* Size Short	120 mg
Chai Tea	0 mg
Chai Tea Latte	115 mg
Gingerbread Oatmilk Chai*	75 mg
Black Tea [Earl Grey, Royal English Breakfast]	0 mg
Teavana® London Fog Tea Latte	105 mg
Royal English Breakfast Tea Latte	105 mg
Green Tea [Emperor’s Clouds & Mist, Jade Citrus Mint*]	0 mg
Matcha Tea Latte Size Tall	125 mg
Honey Citrus Mint Tea	10 mg
Herbal Tea [Mint Majesty, Peach Tranquility*]	0 mg
Hot Chocolate Size Tall	105 mg
White Hot Chocolate Size Short	130 mg
Steamed Apple Juice	20 mg
Caramel Apple Spice	35 mg
Steamed Milk Size Short	95 mg
Vanilla Creme Size Tall	140 mg
Cold Drinks	Sodium [Per Serving]
Iced Coffee	0 mg – 10 mg
Iced Coffee with Milk	40 mg
Cold Brew	15 mg
Nitro Cold Brew	10 mg
Cold Brew Coffee with Milk	40 mg
Vanilla Sweet Cream Cold Brew [Regular or Nitro]	20 mg
Cinnamon Caramel Cream Cold Brew [Regular or Nitro]	125 mg
Pistachio Cream Cold Brew*	100 mg
Chocolate Cream Cold Brew	35 mg
Chocolate Hazelnut Cookie Cold Brew*	45 mg
Iced Caffè Americano	15 mg
Iced Espresso	0 mg
Iced Shaken Espresso	50 mg
Oleato Golden Foam Iced Shaken Espresso*	110 mg
Iced Brown Sugar Oatmilk Shaken Espresso	115 mg
Iced Hazelnut Oatmilk Shaken Espresso*	60 mg
Iced Flat White	110 mg
Iced Honey Almondmilk Flat White	70 mg
Iced Caffè Latte	115 mg
Iced Cinnamon Dolce Latte	115 mg
Starbucks Reserve® Iced Latte* Size Tall	105 mg
Starbucks Reserve® Iced Hazelnut Bianco Latte*	120 mg
Iced Blonde Vanilla Latte	100 mg
Iced Gingerbread Latte*	120 mg
Iced Sugar Cookie Almondmilk Latte*	115 mg
Iced Chestnut Praline Latte*	110 mg
Iced Caramel Macchiato Size Tall	110 mg
Iced Caffè Mocha	100 mg
Starbucks Reserve® Iced Dark Chocolate Mocha*	115 mg
Iced Peppermint Mocha*	90 mg
Iced Peppermint White Chocolate Mocha* Size Tall	140 mg
Espresso Frappuccino Size Tall	140 mg
Iced Tea [Black, Green, Black Tea Lemonade, Green Tea Lemonade, Matcha Lemonade, Passion Tango, Passion Tango Tea Lemonade]	10 mg
Lemonade	10 mg
Blended Strawberry Lemonade Size Tall	135 mg
Iced Peach Green Tea	20 mg
Iced Peach Green Tea Lemonade	20 mg
Iced London Fog Tea Latte	70 mg
Iced Royal English Breakfast Tea Latte	70 mg
Iced Chai Tea Latte	110 mg
Iced Chai Tea Latte with Oleato Golden Foam*	130 mg
Iced Matcha Tea Latte	120 mg
Iced Matcha Tea Latte with Oleato Golden Foam*	105 mg
Starbucks Refreshers™ [Dragon Drink, Paradise Drink, Pink Drink]	65 mg
Paradise Drink Starbucks Refreshers with Oleato Golden Foam*	75 mg
Dragon Drink Starbucks Refreshers with Oleato Golden Foam*	75 mg
Starbucks Refreshers™ [Mango Dragonfruit, Mango Dragonfruit Lemonade, Strawberry Acai, Strawberry Acai Lemonade, Frozen Strawberry Acai Lemonade, Pineapple Passionfruit, Pineapple Passionfruit Lemonade, Frozen Pineapple Passionfruit Lemonade]	15 mg

Starbucks flavorings, syrups, toppings, and modifications

Just a quick note on Starbucks’ many add-on options – the good news is that most, if not all, of them are low in sodium! Most of Starbucks’s flavored syrups, sugar-free syrups, sauces, and toppings contain somewhere between 0 mg – 5 mg of sodium per serving, so just keep that in mind if you’re customizing your drink.

If you’re including or adding whipped cream, that’ll run anywhere from 5 mg – 10 mg in sodium depending on what size your drink is. 

Lastly, for milk substitutes, Starbucks currently offers oat milk, almond milk, soy milk, and coconut milk. All of the alternative milks are fairly comparable to traditional dairy milk in terms of sodium content, but your best choices might be almond milk or coconut milk.