Tis the season for Starbucks’ festive menu, and on Starbucks Red Cup Day, happening on November 14, the coffee giant is giving away a reusable, limited-edition holiday cup with the purchase of any holiday beverage.
This year, Starbucks is celebrating the season with a variety of drinks and two new food items: a turkey sage danish and a snowman cake pop, both available starting in November. While classic favorites like the Peppermint Mocha are back (now served in a colorful pink, green, and red cup), there are also exciting new additions featuring festive flavors such as cranberry and gingerbread.
While Starbucks holiday drinks are undeniably fun and festive, it’s important to consider their nutritional content. As dietitian Chris Mohr tells Yahoo Life, these seasonal beverages often contain high amounts of sugar, fat, and calories, which could lead to weight gain and affect metabolic health — impacting your ability to maintain balanced blood sugar, blood pressure, and cholesterol levels if consumed regularly.
Here’s a breakdown of some of the new holiday drinks and what you should know about their nutrition:
Cran-Merry Orange Refresher
For those looking for a refreshing, cold holiday drink, the Cran-Merry Orange Refresher is a great option. Made with a blend of white grape, orange, cranberry juices, and green coffee extract, it’s topped with freeze-dried cranberries. At just 100 calories for a Grande (16 oz), it’s the lowest-calorie holiday drink. However, it does pack in 20 grams of sugar, which is still significant. For comparison, a Coke of the same size has 52 grams of sugar.
An alternative to the Cran-Merry Orange Refresher is the Cran-Merry Orange Lemonade Refresher, which includes lemonade in the mix. This bumps the sugar content to 31 grams and the calories to 140. While this drink has no protein and minimal beneficial nutrients, it does contain caffeine — 55 mg in a Grande — much less than an espresso-based beverage like the Caffe Americano, which has about 225 mg.
Peppermint Mocha
A holiday classic, the Peppermint Mocha is a favorite among many, featuring espresso, steamed milk, mocha sauce, peppermint syrup, whipped cream, and chocolate shavings. A Grande size contains 440 calories, 54 grams of sugar, and 16 grams of fat — a hefty amount, comparable to a small meal. As dietitian Lindsay Malone notes, it’s more akin to a “peppermint milkshake” than a typical coffee drink. For a healthier alternative, consider swapping to a black coffee or a lightened-up version.
Caramel Brulée Latte
The Caramel Brulée Latte is another dessert-inspired drink, made with espresso, milk, caramel brulée sauce, whipped cream, and caramel topping. It comes in at 410 calories, with 48 grams of sugar and 14 grams of fat, making it a slightly lighter option than the Peppermint Mocha but still on the indulgent side.
Chestnut Praline Latte
The Chestnut Praline Latte is a spiced favorite with steamed milk, espresso, chestnut praline syrup, whipped cream, and a spiced sugar topping. It has 330 calories, 38 grams of sugar, and 14 grams of fat, offering fewer calories and sugar than the Peppermint Mocha but still a rich treat.
Iced Sugar Cookie Almondmilk Latte
For a lighter option, the Iced Sugar Cookie Almondmilk Latte is made with almond milk and espresso, sweetened with sugar cookie-flavored syrup. At only 150 calories, it’s much lower in calories than the others on the menu, though it still contains 25 grams of sugar and 3.5 grams of fat. However, it has just 2 grams of protein, so it might not leave you feeling as satisfied as some of the other options. If you’re after a fuller drink, you might opt for a nonfat milk version for added protein.
Gingerbread Oatmilk Chai
The Gingerbread Oatmilk Chai is an iced or hot option made with oat milk, chai tea concentrate, gingerbread syrup, and a spiced topping. It’s a bit higher in calories than the Iced Sugar Cookie Latte, clocking in at 310 calories, with 25 grams of sugar and 3.5 grams of fat, but it still doesn’t provide much protein.
Holiday Cold Foams
For those who enjoy cold brews, Starbucks has introduced several cold foam options this season, including Gingerbread Cream Cold Foam, Peppermint Chocolate Cream Cold Foam, Sugar Cookie Cream Cold Foam, and more. While exact nutritional details aren’t available yet, the Chocolate Cream Cold Brew contains 250 calories, 14 grams of fat, and 28 grams of sugar, with just 2 grams of protein.
The Bottom Line
There’s no single “healthiest” holiday beverage at Starbucks, but making informed choices can help you enjoy the festive season without overindulging. Some drinks, like flavored brewed coffee, are much lighter options, while others are more like indulgent desserts.
As Malone suggests, consider customizing your drink for a healthier version by opting for fewer pumps of syrup, sugar-free syrups, and lower-fat milk options. You can also skip toppings like whipped cream or chocolate shavings. For a lighter treat, try ordering your drink “skinny” to ensure a lower-calorie option.
For a festive drink you can enjoy daily, Malone recommends flavored brewed coffee or a non-fat latte with a sprinkle of pumpkin pie spice. Save the indulgent, sugar-packed drinks for special occasions — and enjoy them in moderation.