Starbucks doesn't sell a "protein drink," but many menu items quietly deliver 12 to 20 grams of protein once you pick the right milk and size. This guide ranks the 10 highest-protein Starbucks drinks you can order today, shows the exact milk and size combinations that maximize protein per calorie, and walks through the two customizations that can push a standard latte over 25 grams of protein without artificial supplements.
If you already know your daily protein target, the DrinkDigits Macro Calculator can tell you how many Starbucks drinks would fit into your plan. For a deeper customization guide, see our breakdown of how to add protein to Starbucks drinks.
Where the Protein Actually Comes From
Starbucks doesn't add protein powder to standard drinks. Every gram of protein in a typical Starbucks order comes from one source: milk. The math is simple:
- 8 oz of dairy milk (nonfat, 2%, or whole) = ~8 g protein
- 8 oz of soy milk = ~7–8 g protein
- 8 oz of almond/oat/coconut milk = 1–3 g protein (low)
That means the two decisions that actually drive your protein total are:
- Which milk you choose, dairy or soy for protein; almond/oat/coconut for low protein
- The size of the drink (more milk = more protein)
A Short (8 oz) latte has about 8 g protein. A Venti iced (24 oz) latte pulls about 18–20 g protein simply because it uses 2.5× more milk. For a full breakdown of Starbucks milks and their protein content, see our Starbucks milk options guide.
Quick Ranking. Best High-Protein Starbucks Drinks
All values are for Grande (16 oz) with nonfat milk unless noted. Actual values vary by customization.
| Rank | Drink | Protein | Calories | Sugar |
|---|---|---|---|---|
| 1 | Venti Iced Latte w/ nonfat milk | ~20 g | ~180 | ~19 g |
| 2 | Grande Iced Latte w/ nonfat milk | ~13–15 g | ~130 | ~13 g |
| 3 | Grande Hot Latte w/ 2% milk | ~13 g | ~190 | ~18 g |
| 4 | Grande Flat White w/ 2% milk | ~13 g | ~220 | ~15 g |
| 5 | Grande Cappuccino w/ nonfat milk | ~11 g | ~100 | ~10 g |
| 6 | Grande Cold Brew w/ splash of milk | ~6–8 g | ~30 | ~5 g |
| 7 | Grande Soy Milk Latte | ~11 g | ~180 | ~14 g |
| 8 | Grande Starbucks Protein Cold Brew (where available) | ~25 g | ~250 | ~20 g |
| 9 | Grande Starbucks Protein Latte (where available) | ~25–28 g | ~280 | ~18 g |
| 10 | Short Cappuccino w/ 2% milk | ~6 g | ~80 | ~6 g |
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The Detailed Rankings
🥇 1. Venti Iced Caffè Latte with Nonfat Milk
Protein: ~18–20 g · Calories: ~180 · Sugar: ~19 g (from milk)
The simplest way to hit 18–20 g protein in a single drink, just upsize a plain iced latte to Venti and ask for nonfat milk. The protein all comes from milk; the added size is what pushes it above 18 g.
add one extra shot of espresso for a negligible calorie bump and slightly improved satiety.
🥈 2. Grande Iced Caffè Latte with Nonfat Milk
Protein: ~13–15 g · Calories: ~130 · Sugar: ~13 g
Best protein-per-calorie ratio on the menu. Low sugar (no added syrup), filling, and under 200 calories. If you're trying to lose weight while hitting a protein goal, this is the go-to.
🥉 3. Grande Hot Caffè Latte with 2% Milk
Protein: ~13 g · Calories: ~190 · Sugar: ~18 g
Slightly more calories than nonfat, but the 2% milk gives more satisfying mouthfeel and satiety for breakfast or post-workout use. Milk protein is a mix of casein (80%) and whey (20%), casein digests slowly, which is why milk-based drinks keep you fuller for longer than a plain protein shake.
4. Grande Flat White with 2% Milk
Protein: ~13 g · Calories: ~220
Double ristretto shots + steamed 2% milk. Richer flavor than a latte in the same calorie range. Good pre-workout option with caffeine + protein.
5. Grande Cappuccino with Nonfat Milk
Protein: ~11 g · Calories: ~100
The lowest-calorie high-protein option on this list. Extra foam (air) means less liquid milk per ounce, which reduces total protein slightly but keeps calories very low. Great for someone on a cutting phase who still wants a morning latte.
6. Grande Cold Brew with Milk
Protein: ~6–8 g · Calories: ~30–100
Cold brew itself is zero protein, the protein comes from whatever milk you add. A Grande with a splash of 2% milk is around 30 calories and 2–3 g protein; asking for the cold brew "with milk" (instead of a splash) bumps it to 6–8 g.
7. Grande Soy Milk Latte
Protein: ~11 g · Calories: ~180
The best plant-based high-protein Starbucks drink. Soy milk has protein comparable to dairy (7 g per 8 oz vs. 8 g). Unsweetened soy is slightly lower in sugar than sweetened soy. Good for vegans, see our vegan drinks at Starbucks guide.
8. Grande Starbucks Protein Cold Brew (limited markets)
Protein: ~25 g · Calories: ~250
Starbucks' own protein-boosted drink (where available). Uses their Protein Boosted Milk, which adds whey protein concentrate to regular milk. Typically 2× the protein of a regular cold brew at the same size.
9. Grande Starbucks Protein Latte (limited markets)
Protein: ~25–28 g · Calories: ~280
Regional availability only. Starbucks has been testing a range of protein-boosted drinks in select U.S. markets. When available, this is the highest-protein option on the menu by a wide margin.
10. Short Cappuccino with 2% Milk
Protein: ~6 g · Calories: ~80
Smaller, lower calorie, lower protein, but efficient per calorie. Good afternoon option.
The Three Customizations That Boost Protein Most
1. Size up (biggest single lever)
Upsizing from Grande → Venti adds roughly 5–7 g protein to any milk-based drink. This is the single biggest lever because protein scales with milk volume.
2. Swap to dairy or soy milk
If you're currently ordering with almond, oat, or coconut milk, switching to 2% or soy adds 6–7 g protein per 8 oz of milk, a significant jump for someone targeting 25+ g of daily protein.
3. Ask for protein-boosted milk (where available)
Starbucks has rolled out "Protein Boosted Milk" in some U.S. regions. It adds ~9 g of whey protein per serving on top of the ~8 g from regular milk, effectively doubling protein per drink. Ask your local store if available.
How to Maximize Protein Without Adding Sugar
The standard protein-boost trick (add milk, size up) works, but it also adds sugar and carbs from the natural lactose in dairy. To push protein higher without extra sugar:
- Choose nonfat milk, same protein as whole milk, zero fat, same lactose
- Avoid flavored syrups, go unflavored, or ask for sugar-free vanilla
- Skip sweet cream cold foam, adds calories and sugar, no useful protein
- Add a scoop of protein powder (BYO), some people bring their own protein powder to mix into their latte. Not official Starbucks behavior, but allowed.
- Pair with a protein food, a hard-boiled egg (~6 g) or Starbucks' sous vide egg bites (~12 g) adds real protein alongside the drink
See our full guide: how to add protein to Starbucks drinks.
Protein Drinks for Different Goals
For weight loss (high protein, low calorie):
- Grande cappuccino with nonfat milk (11 g protein, 100 cal)
- Grande iced latte with nonfat milk (13 g, 130 cal)
- Americano with a splash of nonfat milk (3 g, 20 cal) + a hard-boiled egg
For muscle gain / post-workout (protein + carbs):
- Venti iced latte with 2% milk (~18 g protein, more carbs)
- Grande Protein Cold Brew (where available), 25 g protein
- Latte + Starbucks egg bites (~22 g combined protein)
For endurance / sustained energy (moderate protein + slow carbs):
- Grande flat white with 2% milk
- Hot latte with oatmilk + brown sugar syrup (not highest protein, but best for long sessions with sustained carb + fat)
For plant-based (vegan high-protein):
- Grande soy milk latte (~11 g protein, most vegan-friendly high-protein drink)
Starbucks vs. Dunkin Protein Drinks
Dunkin launched a dedicated Protein Milk line in 2026 that delivers 15 g protein per medium drink, more standardized than Starbucks' milk-math approach. See our Dunkin vs Starbucks protein drinks comparison for a head-to-head, or our Dunkin 2026 protein lineup guide for full coverage of Dunkin's new protein drinks.
Nutrition Notes & Disclaimer
Protein values vary by:
- Drink size (each size contains ~30% more milk than the previous)
- Milk choice (dairy/soy = ~8 g; almond/oat/coconut = ~1–3 g per 8 oz)
- Added shots of espresso (negligible protein, more caffeine)
- Added cold foam or whipped cream (mostly fat and sugar; minimal protein)
- Regional availability (protein-boosted options are not in all U.S. markets)
Use the DrinkDigits Starbucks Calorie Calculator to get exact macros for your specific order, including protein based on your chosen milk and size.
Final Thoughts
High-protein Starbucks drinks don't require secret-menu hacks. Size up, pick dairy or soy milk, and skip the syrups, those three choices alone take a standard latte from 8 g to 18 g of protein with zero tricks. For dedicated protein-boosted options, watch for Starbucks' regional Protein Cold Brew and Protein Latte. For day-to-day protein efficiency, the Grande iced latte with nonfat milk remains the best protein-per-calorie pick on the entire menu.
Sources & References
- Starbucks Nutrition by the Cup. Official calorie, protein, and macro data
- USDA FoodData Central. Reference protein values for dairy, soy, and plant milks
- NIH Office of Dietary Supplements: Protein. Daily protein intake guidance
- International Society of Sports Nutrition: Protein Position Stand. Peer-reviewed guidance on protein timing and dosing for active adults
