Starbucks protein lattes rolled out today, and they’re already popping up all over Instagram feeds and “what I eat in a day” videos. The idea sounds great: an iced latte with a protein boost? Um, yes please (right?)!

I’m sorry to ruin this momentous day in coffee history, but just because a drink has protein doesn’t automatically make it healthy.

What’s Actually In the Starbucks Protein Lattes

According to Starbucks, the protein in these drinks comes from protein-boosted milk. Customers can also add protein cold foam to any iced beverage, which adds about 15 grams of protein to a grande size. Flavors range from banana to chocolate to sugar-free vanilla (and seasonal options like pumpkin and pecan).

Depending on what you order, a grande-size drink delivers anywhere from 15 to 36 grams of protein. For example:

• Iced Banana Cream Protein Matcha: 24 grams of protein.
• Iced Vanilla Cream Protein Latte: 26 grams of protein.
• Chocolate Cream Protein Cold Brew: 19 grams of protein.
• Sugar-Free Vanilla Protein Latte: 27–29 grams of protein.
• Vanilla Protein Latte: 27–29 grams of protein.
• Protein Matcha: 28–36 grams of protein.

So yes, the protein is there—but so are plenty of calories, sugars, and syrups depending on your choice. That’s where the health halo starts to tarnish.

The Truth About Protein Lattes

Yes, protein is important. It helps build and repair muscle, keeps you full longer, and plays a big role in overall health. But here’s the catch: many of these Starbucks protein lattes are also loaded with calories and added sugar. At the end of the day, eating too many calories—no matter where they come from—can lead to weight gain. Even if your drink is packed with protein, it’s not a free pass to sip on extra calories and sugar without thinking twice.

The “no sugar added” options are definitely better if you want to keep things lighter. A protein latte without all the extra syrups and sweeteners can still give you that boost of protein without tipping you into dessert territory. But be mindful—some of these drinks are still calorie-heavy once you factor in the milk, flavorings, and toppings. And you’re still better off getting your protein from whole foods whenever possible.

A Smarter Coffee Hack

If you love the idea of combining caffeine with protein, here’s a trick: order 1–2 shots of espresso over ice in a venti cup and then pour in your own protein shake. It’s cheaper, usually lower in calories, and you know exactly what you’re drinking. You’ll get the same benefit of caffeine plus protein without all the extras hiding in many Starbucks protein lattes.

You can also try this Vanilla Coffee Protein Shake recipe if you’d rather get your protein latte fix at home!

The Bottom Line

When it comes to Starbucks protein lattes, think of them as an occasional treat—not a daily health hack. If you’re looking for the best balance of flavor, protein, and calories, your DIY version with espresso and a protein shake is tough to beat.

Kim Yawitz is a registered dietitian and the owner of Two Six Fitness in St. Louis.

Updated September 2025