Even if it’s only for nine months, giving up Starbucks can be difficult. For women who frequent the coffee chain, it may be difficult to give up caffeine during pregnancy.
Starbucks has a large selection of pregnancy-friendly drinks and the majority can be customized, so it’s easy to avoid ingredients that could be unsafe. Stick to smaller-sized drinks, choose lower-caffeine beverage styles and ask that premade foods be heated thoroughly.
The menu can be confusing due to the drink sizes and Starbucks-only terms. I have broken down the menu into low-caffeine choices, how to calculate the average caffeine content and tips and tricks for ordering pregnancy-safe beverages year-round.
What are the best Starbucks drinks for pregnant women?
Many people misinterpret the fact that pregnant women are advised to limit caffeine intake.
Currently, the American Pregnancy Association and American College of Obstetricians and Gynecologists both agree that moderate to limited caffeine consumption during pregnancy is acceptable (sources: APA and ACOG).
What’s the limit then? Women who are pregnant should limit their caffeine consumption. Recent studies recommend a maximum of 200 milligrams per day.
Starbucks drinks contain caffeine in large quantities. The caffeine content of Starbucks drinks can be broken down as follows:
- 8-oz Pike Place blend= 155 mg
- 8-oz Dark Roast= 130 mg
- 8-oz Blonde Roast= 180 mg
- 8-oz decaf Pike Place blend= 15 mg
- Doppio espresso= 150 mg
- The caffeine content of a single espresso used in mixed drinks based on espresso, such as lattes is 75 mg.
- 8-oz Jade Citrus Mint tea= 16 mg
- 8-oz chai tea= 80 mg
When ordering from Starbucks, the short size is 8 oz., the ‘tall’ is 12 oz., and their ‘grande is 16 oz.,’ while a venti’ is 20 oz.
The number of espressos added to a drink will increase proportionally with the size. Starbucks’ standard espresso count for each size of drink is based on this guide:
- Short= 1
- Tall= 1
- Grande= 2
- Venti= 2
Mocha drinks follow the same system as listed above. However, their caffeine content is higher because of the additional caffeine that comes from the chocolate. Caffe Americano is the only traditional drink that does not follow this system.
Americano drinks are made stronger because they consist of espresso and water. The short Americano has 1 espresso but each size increases adds another espresso shot.
You can customize Starbucks drinks. You can choose to customize your beverage so that it only contains one espresso, reducing the caffeine from 150 mg to 75 mg.
What are the “best” choices? To minimize caffeine intake and stay under the daily limit of 200mg, you should choose short or tall drinks.
Regular cappuccinos and brewed teas have the least caffeine. You can add sweetener to your beverage by using less than the usual number of pumps. This will still keep it under 20 grams of sugar.
Starbucks is known for its seasonal drinks and coffees, which often include sweet syrups or creams. The concoctions are delicious but they can raise blood sugar levels, especially when consumed on an empty stomach.
To avoid consuming a lot of sugar, it is best to drink the sweeter and heavier drinks in small portions and moderation.
Which Starbucks Lattes Are Pregnancy-Friendly Lattes?
Lattes are a popular choice because steamed milk goes well with both tea and coffee. Starbucks lattes are not without their dangers and nutritional concerns.
Most short-sized lattes contain 75 mg of caffeine and are made from a single espresso. The larger the coffee drink, the more caffeine it contains. Decaf espressos can be found everywhere. Swapping all or one dose to decaf will drastically reduce caffeine.
Some of the most popular Starbucks lattes are listed below.
- Chai Latte – Made without coffee, this latte gets its caffeine from chai. Starbucks released their Chai ingredients, and the blend is safe for pregnant women.
- Green Tea Latte – At Starbucks, the green tea latte is made with Matcha and has 30 milligrams less caffeine than chai.
- Eggnog Latte – Starbucks’ eggnog lattes are only available during certain seasons. They are made using pasteurized eggnog which is the key to safety when pregnant. It is important to check with your local shop if their eggnog has been pasteurized.
- Pumpkin Spice Latte – flavoured with a sauce of pumpkin, the famous PSL (PSL) does not risk any foodborne illnesses from the pumpkin. PSL contains some other beneficial spices such as cinnamon, ginger and a variety of others that are known to soothe nauseated stomachs.
Does Starbucks use pasteurized milk and cream?
Starbucks pasteurizes all of its milk and cream. This is by State and Federal law on dairy (source: KstateCollegian.com). A commercial coffee company such as Starbucks is required to use pasteurized dairy.
The majority of milk alternatives sold at the chain have also been UHT-treated (ultra-heat treated), making them safe for women who are pregnant. The following is a list of our articles about the various alternatives for pregnant women:
- Soy Milk
- Almond Milk
- Coconut Milk
- Oat Milk
Are Starbucks Frappuccinos OK During Pregnancy?
Starbucks has created some super-sweet and inventive Frappuccinos over the years. Starbucks’ Frappuccinos are not the healthiest drinks on their menu. However, if consumed in moderation they can be a part of a healthy pregnancy diet.
One tall Frappuccino has about the same amount as 12 ounces of cola. It is considered to be a sugar-sweetened beverage.
While pregnant, it is important to limit the consumption of sugar-sweetened drinks (SSBs), as they have been linked with an increased risk of preterm delivery, low birth weight, and pre-eclampsia. (Source: Proceedings of the Nutrition Society).
Frappuccinos are also not customizable. You can’t reduce the caffeine content of your drink by asking for decaf. However, they are still less caffeinated than a cup of regular coffee.
Frappuccinos contain a lot of sugar, and many are also caffeinated. Stick to a smaller drink size and enjoy the treat in moderation.
Which Starbucks drinks are caffeine-free for pregnant women?
Some women choose to completely abstain from caffeine, even though it has been proven to be safe in small amounts. Starbucks offers caffeine-free options too!
Decaf Coffee, with its low 15 mg caffeine content, is often the first choice that many people think of. Other options with very low or no caffeine are available year-round.
Caffeine-free
- Mint Majesty tea
- Peach Tranquility Tea
- White Hot Chocolate
- Steamed apple juice
- Steamers
- Iced Passion Tango Tea and Lemonades
- Iced Guava Passion Fruit beverage
- Lemonades
Low caffeine:
- Hot Chocolate (15 mg caffeine in short-size)
- Refreshers (35 mg caffeine in most short sizes)
- Frappuccinos with creme (caffeine levels vary)
You can also ask for decaf coffee as the base for any beverage!
Is Starbucks Refreshers/Refreshas safe for pregnant women?
Starbucks Refreshers, also known as Refreshas, are light, fruity and ice-cold.
No matter which fruity drink you choose, they all contain caffeine. However, it is much less than in a cup of coffee. A short Refresher contains around 35mg of caffeine on average. This makes them a great low-cafe option for those who are trying to cut back.
The base is fruity, caffeinated, and frozen fruit pieces are all that’s needed to make Refreshers. Unfortunately, the exact ingredients of the ‘base’ are not disclosed.
Starbucks, an international chain, uses shelf-stable, pre-packaged juices. It is safe to assume that the juices used in Refreshers have been pasteurized and are safe for pregnant women to consume.
It is possible that the popularity of their Strawberry Acai Refresher can be attributed to ‘s acai being a superfood. We don’t know how much acai there is, as it’s part of the proprietary base. However, it won’t be enough to offer much antioxidant power.
What food can pregnant women eat at Starbucks?
Starbucks offers more than just coffee. They also offer a variety of snacks and foods. Although many of these products are prepackaged and ready to eat, this does not make them safe for pregnant women.
Many people are curious about their egg dishes including the popular sous vide egg bites and spinach with feta. Many egg products are made from pasteurized liquid eggs, which makes them safer.
The egg dish is also not prepared fresh, but instead reheated using a commercial toaster. These foods should be treated as leftovers and heated to a steaming temperature.
Similar to egg wraps and bites are the chain’s breakfast sandwiches, ham and cheese croissants, and meat/cheese-containing lunch sandwiches. Some of these sandwiches may taste fine at room temperature but they can cause foodborne illnesses. You can ask to have the sandwiches heated up until they are piping hot.
Starbucks’ fresh fruit cups are not recommended for pregnant women. This is because they can cause foodborne illnesses. You can choose from their pasteurized fruit pouches, whole bananas or clementines to complement your meal. Learn more about pre-prepared food and fresh salads.
Starbucks is a great place to go if you’re pregnant. This article will guide you in ordering your next mid-day pick-me-up.