For many people, stopping by Starbucks on the way to work or while running errands is part of their daily routine. With a wide variety of coffee drinks, teas, and other beverages on the menu, Starbucks offers something for just about everyone. One popular item that customers love is the Strawberry Refresher. This fruity, non-coffee drink provides a burst of flavor and refreshment. But is it a healthy choice or should you avoid it if you’re watching your calorie intake? Read on to find out everything you need to know about the calories in a Starbucks Strawberry Refresher.
What is the Starbucks Strawberry Refresher?
The Starbucks Strawberry Refresher is a fruit-flavored non-coffee beverage made with strawberry juice and pieces of real strawberries. It is lightly caffeinated thanks to the addition of green coffee extract. The beverage has a bright pink color and a sweet, tangy strawberry taste.
Starbucks describes the Strawberry Refresher as “an infusion of strawberries and lemonade shaken with ice.” The drink originated as one of Starbucks’ series of “Refreshers” beverages that were first introduced in 2012. The lineup was intended to provide an energizing boost and appeal to health-conscious customers looking for alternatives to sugary coffee-based drinks.
Nutrition Facts for a Grande Strawberry Refresher
When reviewing the nutrition information for Starbucks menu items, be sure to pay attention to the serving size. Nutrition facts can vary significantly depending on if you order a Tall, Grande, or Venti drink.
Here are the nutrition facts for a 16 ounce (Grande) Strawberry Refresher made with standard strawberry juice:
| Calories: | 190 |
| Total Fat: | 0 g |
| Saturated Fat: | 0 g |
| Trans Fat: | 0 g |
| Cholesterol: | 0 mg |
| Sodium: | 15 mg |
| Total Carbohydrates: | 48 g |
| Dietary Fiber: | 0 g |
| Sugars: | 44 g |
| Protein: | 1 g |
As you can see, the Strawberry Refresher is high in carbohydrates and sugar due to the fruit juice and added sweeteners. But it contains no fat, cholesterol, or sodium.
The calories come mainly from carbohydrates. A 16 ounce serving provides 48 grams of carbohydrates, which equals about 192 calories (since there are 4 calories per gram of carbohydrate).
Calories in a Venti Strawberry Refresher
Order a larger 20 ounce (Venti) Strawberry Refresher, and the nutrition information changes:
| Calories: | 250 |
| Total Fat: | 0 g |
| Saturated Fat: | 0 g |
| Trans Fat: | 0 g |
| Cholesterol: | 0 mg |
| Sodium: | 20 mg |
| Total Carbohydrates: | 63 g |
| Dietary Fiber: | 0 g |
| Sugars: | 59 g |
| Protein: | 1 g |
The larger serving size leads to higher levels of calories, carbohydrates, and sugars. A Venti provides 250 calories, 63 grams of carbohydrates, and 59 grams of sugar.
Comparing Calories in Strawberry Refresher and Other Drinks
To put the calorie count of the Strawberry Refresher in context, let’s compare it to some other popular Starbucks beverages.
A 16 ounce Caffe Vanilla Frappuccino has 330 calories. A Java Chip Frappuccino of the same size has 400 calories. So at 190 calories, the Strawberry Refresher contains far less calories than these creamy, coffee-based Frappuccinos.
On the lower calorie end, a 16 ounce Passion Tango Tea Lemonade has 90 calories. And iced coffee or cold brew with just a splash of milk or sweetener generally ranges from 30-60 calories for a 16 ounce serving.
So the Strawberry Refresher falls somewhere in the middle calorie-wise compared to other Starbucks drinks. It provides less calories than Frappuccinos and many lattes, but more calories than iced teas, brewed coffee, or plain cold brew.
Ways to Reduce Calories in the Strawberry Refresher
If you want to lighten up the Strawberry Refresher, there are a few easy ways to reduce the calories:
– Order a Tall or Grande size instead of a Venti. The smaller 12 ounce and 16 ounce sizes have fewer calories than the 20 ounce Venti option.
– Ask for the beverage with light ice or extra ice. More ice means less drink, reducing the overall calorie content.
– Request strawberry refresher made with water instead of juice. This significantly cuts calories and carbohydrates.
– Opt for unsweetened strawberry refresher. Skipping the classic sweetener simplifies the recipe. Add your own stevia or monk fruit if you still want it lightly sweetened.
– Try cold brew with strawberry juice and lemonade. The touch of fruit flavor gives you the essence of the refresher for far fewer calories than the pre-sweetened version.
– Substitute splashes of stevia and sugar free lemonade to make a lighter DIY refresher. Tweak the proportions to achieve the sweetness level you prefer.
How Many Calories are Recommended Per Day?
Now that you know how many calories are in a Starbucks Strawberry Refresher, is it a good option if you’re carefully watching your calorie consumption? Here are some general guidelines on daily calorie needs:
– Women: Generally require 1,600-2,400 calories per day
– Men: Generally require 2,000-3,000 calories per day
– To maintain current weight: Calorie intake should equal the number of calories your body burns daily
– To lose 1 pound per week: Reduce daily calories by 500
– To lose 2 pounds per week: Reduce daily calories by 1,000
Of course, calorie needs can vary significantly based on your age, activity level, and other factors. To determine your specific daily calorie target, use an online calculator or talk to your doctor.
A 16 ounce Strawberry Refresher contains 190 calories, while a 20 ounce serving provides 250 calories. For some people trying to closely monitor calories, one refresher may represent 10% or more of their total daily intake. For others with higher calorie allotments, it may be a smaller fraction of their daily total.
Should You Drink the Strawberry Refresher If You’re Counting Calories?
Given its relatively high calorie and sugar content, the Strawberry Refresher may not be the best option for people counting every calorie or limiting carbohydrates. But it can fit into a healthy diet in moderation. Here are some tips on enjoying the drink in calorie-conscious way:
– Treat it as an occasional indulgence, not an everyday drink. The calories can add up fast if you get one daily.
– Stick to the smallest size possible. Choose Tall or Grande over Venti to slash calories.
– Pair it with a lower calorie food option, like an egg white sandwich or salad. The combo still allows you to enjoy the treat while limiting total impact.
– Split it with a friend or save half for the next day. This cuts the calories in half so you get the taste without overdoing it.
– Substitute with a calorie-free beverage at least some of the time, like unsweetened iced tea.
The Strawberry Refresher has its place even in a calorie conscious diet. Just be mindful of portion size, frequency, and how it fits into your overall daily calorie allotment. With some adjustments and limitations, you can still enjoy thispopular and refreshing seasonal drink.
The Healthiest Ways to Customize Your Strawberry Refresher
If you want to lighten up your Strawberry Refresher while boosting the nutritional value, try these healthy customization tips:
– Ask for light ice or extra ice to reduce the drink portion size.
– Opt for water instead of strawberry juice to slash calories and sugar.
– Add a scoop of protein powder for a dose of filling protein.
– Blend in spinach or kale for an extra serving of greens.
– Stir in chia seeds, flax seeds, or walnuts for fiber and healthy fats.
– Include fresh mint leaves for antioxidant power.
– Mix in lemon or lime juice to brighten up the citrus kick.
– Substitute stevia for part or all of the classic sweetener.
– Request just one or two pumps of liquid sweetener instead of the standard 4.
– Top with sliced cucumber for added hydration.
– Fill the cup up extra high with ice to get more for your money!
With a few simple tweaks, it’s easy to transform the Strawberry Refresher into a healthier, flavoful hydrating drink without losing the bright fruit flavor you love.
Should You Get The Strawberry Refresher Without Sweetener?
Starbucks allows customers to order any of their drinks without the standard sweeteners, including the Strawberry Refresher. Some people prefer to skip the classic syrup and sweeten it themselves with a no calorie option like stevia or monk fruit.
Here’s what to consider when deciding whether to get an unsweetened Strawberry Refresher:
Pros:
– Eliminates 70+ grams of sugar in a Venti size
– Allows you to control amount and type of sweetener
– Reduces overall calorie content of the drink
Cons:
– Results in a very tart, sour drink without added sweetener
– Need to carry your own sweetener and customize the drink yourself
– Missing the sweet strawberry flavor the classic syrup provides
For some, “unsweetened” may sound inherently healthier. But even without classic syrup, the Strawberry Refresher still contains 44 grams of sugar in a Grande from fruit juice. So you’re shaving off some but not all sugar and calories.
In the end it’s a personal preference! Try ordering it both ways to see which you prefer.
Conclusion
The Starbucks Strawberry Refresher is a bright, fruity pick-me-up many fans look forward to each spring and summer. With 190 calories in a 16 ounce serving and 250 calories in a 20 ounce cup, it falls in the middle calorie-wise compared to other Starbucks drinks. To lighten it up, try customizing with extra ice, water instead of juice, lighter sweetening, and other tweaks. While it’s higher in sugar than some options, the Strawberry Refresher can still fit into a balanced calorie conscious diet when enjoyed occasionally and mindfully. Sip and enjoy this seasonal treat in moderation.
