Frappuccinos are blended coffee drinks made by Starbucks. They are known for being sweet and indulgent treats, often packed with sugar from syrups, whipped cream, and other sugary ingredients. However, with the rise in popularity of low-sugar and keto diets, many customers want to know if they can enjoy a Frappuccino without all the added sugar. Luckily, Starbucks does offer some sugar-free options for people looking to reduce their sugar intake.
What is a Frappuccino?
A Frappuccino is a blended iced coffee drink made by Starbucks. It consists of coffee or crème base that is blended with ice and other various ingredients like flavored syrups, whipped cream, and toppings. Some of the most popular Frappuccino flavors include:
- Caramel Frappuccino – coffee blended with caramel syrup, milk, ice, and topped with caramel drizzle and whipped cream
- Mocha Frappuccino – coffee blended with chocolate syrup, milk, ice, and topped with whipped cream
- Vanilla Bean Frappuccino – crème base blended with vanilla syrup, ice, and topped with whipped cream
- Strawberries and Crème Frappuccino – crème base blended with strawberry syrup, ice, and topped with whipped cream
The blend of coffee, syrups, milk, and ice makes Frappuccinos thick, creamy, and indulgently sweet. A grande Caramel Frappuccino from Starbucks contains 420 calories and 59g of sugar. With this amount of sugar they are considered more of a dessert than a coffee drink.
Are there sugar free versions?
Yes, Starbucks does offer some sugar-free options for customers looking to reduce their sugar intake but still enjoy a refreshing blended Frappuccino. There are a few ways to order a sugar-free Frappuccino at Starbucks:
Option 1: Order with sugar free syrup
Starbucks has sugar-free syrup flavors that can be substituted in any Frappuccino. The sugar-free syrup options include vanilla, caramel, cinnamon dolce, and hazelnut. To order a sugar-free version, simply request the sugar-free syrup instead of the regular.
For example, ordering a Caramel Frappuccino with sugar-free caramel syrup instead of the regular caramel syrup. This eliminates 24g of sugar from the Caramel Frappuccino.
Option 2: Order with nonfat milk and no whipped cream
Another way to reduce sugar in a Frappuccino is to order it made with nonfat milk and no whipped cream. Regular Frappuccinos are made with 2% milk and topped with sweetened whipped cream, both of which add sugar. By eliminating both and opting for nonfat milk and no whipped cream, you can remove up to 15g of sugar.
Option 3: Order an unsweetened coffee or crème base
Starbucks allows you to customize Frappuccino by ordering an unsweetened coffee or crème base. The standard Frappuccino base contains syrup and sugar. Asking for an unsweetened base removes 20-25g grams of sugar from the drink. From there you can build up the Frappuccino flavor with sugar-free syrups and toppings to your liking.
Low sugar Frappuccino options
Here are some of the lowest sugar Frappuccino orders you can customize at Starbucks:
Sugar-free Vanilla Bean Crème Frappuccino
- Unsweetened crème base
- Sugar-free vanilla syrup
- Nonfat milk
- No whipped cream
- Total sugar: 4g
Sugar-free Cinnamon Dolce Latte Crème Frappuccino
- Unsweetened crème base
- Sugar-free cinnamon dolce syrup
- Nonfat milk
- No whipped cream
- Total sugar: 4g
Unsweetened Iced Coffee Frappuccino
- Sugar-free coffee base
- Nonfat milk
- No syrup
- No whipped cream
- Total sugar: 3g
Sugar-free Caramel Frappuccino
- Sugar-free coffee base
- Sugar-free caramel syrup
- Nonfat milk
- No whipped cream
- Total sugar: 4g
Additional ways to reduce sugar
Aside from swapping out syrups and toppings, there are a few other tweaks you can make to lower the sugar content in a Frappuccino:
- Ask for light ice to dilute the sweetness
- Request half pumps of syrups
- Substitute milk with a non-dairy milk like almond or coconut milk
- Add a shot of espresso to cut through sweetness
Sugar-free syrup pumps at Starbucks
If you want to customize your drink order with sugar-free syrups, here is a reference for how many pumps of sugar-free syrup Starbucks includes in each size:
| Size | Sugar-Free Syrup Pumps |
|---|---|
| Tall | 3 |
| Grande | 4 |
| Venti | 6 |
Nutrition info on sugar-free Frappuccinos
Here is a nutrition comparison between a regular Caramel Frappuccino and a sugar-free Caramel Frappuccino made with sugar-free syrup and nonfat milk:
| Drink | Calories | Fat | Carbs | Sugar | Protein |
|---|---|---|---|---|---|
| Grande Caramel Frappuccino (regular) | 420 | 15g | 66g | 59g | 6g |
| Grande Sugar-free Caramel Frappuccino | 100 | 2.5g | 23g | 4g | 6g |
As you can see, simply by making a few swaps, you can significantly reduce the calories, carbs, and sugar in a Frappuccino. While not as low-sugar as black coffee, customizing your Frappuccino order is an easy way to enjoy these blended treats while still watching your sugar intake.
Low sugar Frappuccino hacks
If you want an extra low sugar Frappuccino, try these hacks using secret menu items:
Skinny Vanilla Bean Frappuccino
- Sugar-free vanilla syrup
- Nonfat milk
- No whipped cream
- Add a scoop of vanilla bean powder
- Blend on 1/2 ice
Keto Pink Drink
- No added syrups
- Substitute water for coconut milk
- Add a splash of heavy cream
- Add sugar-free strawberry puree
- No whipped cream or berries
Protein-Packed Frappuccino
- Sugar free coffee base
- Sugar-free vanilla syrup
- Nonfat milk
- Add a scoop of vanilla protein powder
- Blend on light ice
These “off-menu” recipes give you more flexibility to customize an ultra-low sugar Frappuccino.
Sugar-free Frappuccino alternatives
If you want something icy and sweet like a Frappuccino but are trying to strictly limit sugar, here are some zero-sugar Frappuccino alternatives:
Iced Sugar-Free Vanilla Latte
– Brewed espresso over ice
– Sugar-free vanilla syrup
– Nonfat milk
Iced Sugar-free Mocha
– Brewed espresso over ice
– Sugar-free chocolate syrup
– Nonfat milk
Blended Protein Shake
– Brewed espresso
– Nonfat milk
– Sugar-free chocolate or vanilla protein powder
– Ice
Sparkling Iced Coffee
– Brewed sugar-free iced coffee
– Nonfat milk
– Ice
– Top with sparkling water
While not exactly like a Frappuccino, these provide a similar cold, creamy, caffeinated drink without any added sugar.
Conclusion
While a standard Frappuccino is packed with sugar, Starbucks does offer ways to customize a lower sugar version by:
– Using sugar-free syrups instead of regular sweetened syrups
– Opting for nonfat milk and no whipped cream
– Asking for an unsweetened coffee or crème base
Some hacks like adding sugar-free powders or purees can reduce sugar even further. While not completely sugar-free, it is possible to enjoy a Frappuccino within a low sugar diet by customizing your order. Starbucks baristas are used to accommodating these types of requests, so don’t hesitate to ask!