Quick Answer
One pump of Starbucks mocha sauce contains approximately 20 calories. The exact calorie count can vary slightly depending on the size of the pump and the recipe, but 20 calories per pump is a reasonable estimate.
Calories in Starbucks Mocha Sauce
Starbucks mocha sauce is used to flavor many of their specialty coffee drinks, including mochas, macchiatos, lattes, and more. It’s a chocolatey, sweet sauce that complements the coffee flavor nicely. But like any sugary syrup, it also adds a significant number of calories.
Starbucks doesn’t provide nutrition information specifically for their mocha sauce. However, by looking at the calorie information for their drinks made with mocha sauce, we can estimate that each pump contains around 20 calories.
For example, a Grande (16 oz) Iced Mocha made with 2% milk has the following nutrition facts according to the Starbucks website[1]:
- Calories: 280
- Total Fat: 12g
- Total Carbs: 43g
- Sugars: 39g
- Protein: 11g
This drink is made with 2 pumps of mocha sauce. So if we subtract out the calories from the 2% milk and estimate the calories from the espresso, we can attribute approximately 40 calories (2 pumps x 20 calories each) to the mocha sauce.
Similarly, a Venti (20 oz) Hot White Chocolate Mocha with 2% milk contains:[2]
- Calories: 470
- Total Fat: 19g
- Total Carbs: 63g
- Sugars: 59g
- Protein: 19g
This drink is made with 3 pumps of mocha sauce, meaning approximately 60 calories (3 pumps x 20 calories each) come from the mocha syrup.
So while the exact number of calories can vary slightly based on factors like the recipe and size of pump, 20 calories per pump is a reasonable average estimate.
Nutrition Facts of Starbucks Mocha Sauce
Since detailed nutrition information is not available for Starbucks mocha sauce alone, we can look at the nutrition facts for a typical chocolate syrup or sauce product to understand what nutrients it contains.
According to the USDA, one tablespoon (20g) of chocolate syrup contains[3]:
- Calories: 52
- Total Fat: 0.5g
- Carbs: 13.4g
- Sugars: 12.6g
- Protein: 0.5g
So the main nutrients provided by chocolate syrups and sauces like Starbucks mocha sauce are carbohydrates and sugars. The sugars are naturally present in cocoa and chocolate, but syrups also contain added sugar to enhance the sweetness.
The ingredients list for Starbucks mocha sauce includes[4]:
- Water
- Sugar
- Fructose
- Natural Flavors
- Cocoa Powder
- Potassium Sorbate (Preservative)
- Salt
- Xanthan Gum (Thickener)
So while it provides the chocolatey flavor, each pump of mocha sauce is primarily adding extra sugars and calories to your coffee drink.
Does Pump Size Make a Difference?
Starbucks uses different pumps to add syrups and sauces to hot and cold beverages. The “hot bar” pumps dispense 0.25 ounces per pump, while the “cold bar” pumps dispense 0.5 ounces per pump[5].
So the hot bar pumps would add slightly fewer calories than the cold bar pumps. However, the difference is small enough that estimating 20 calories per pump is still reasonable.
For reference, here is the calories per ounce of mocha sauce based on the pump size:
- Hot bar pump (0.25 oz): 20 calories per pump ÷ 0.25 oz per pump = 80 calories per fluid ounce
- Cold bar pump (0.5 oz): 20 calories per pump ÷ 0.5 oz per pump = 40 calories per fluid ounce
So the hot bar pumps contain slightly more concentrated syrup, but the difference in calories by volume is fairly small. Overall, 20 calories per pump is a good average to use regardless of pump size.
Tips for Ordering with Mocha Sauce
If you enjoy Starbucks mocha drinks but want to limit empty calories, here are some tips for ordering:
- Ask for less pumps of mocha sauce. You can ask them to reduce pumps by 50% or more.
- Substitute 2% milk or non-fat milk to reduce the overall calorie count.
- Request light or no whipped cream to avoid those additional calories.
- Order a Tall size instead of a larger Grande or Venti.
- Try adding just 1-2 pumps of mocha to coffee instead of making a full mocha drink.
- Ask for sugar-free syrups like cinnamon dolce or vanilla to sweeten coffee instead.
- Order an Americano with pumps of mocha sauce rather than a full mocha with steamed milk.
With just a pump or two of mocha sauce, you can add rich chocolate flavor to coffee drinks for under 50 calories. It’s the 4+ pumps in larger mochas and blended drinks that really add up calorie-wise. So customize your order to keep it reasonably light.
Comparison of Mocha Sauce vs. Sugars and Sweeteners
To put the 20 calories per mocha sauce pump in context, here’s how it compares to the calories in other common sweeteners:
| Sweetener | Calories per Pump/Serving |
|---|---|
| Starbucks mocha sauce pump (0.25 oz) | 20 calories |
| Granulated white sugar (1 tsp or 4g) | 16 calories |
| Honey (1 tsp or 5g) | 20 calories |
| Maple syrup (1 tsp or 4g) | 17 calories |
| Agave nectar (1 tsp or 4g) | 20 calories |
| Splenda (1 packet or 1g) | 0 calories |
As you can see, a pump of mocha sauce is roughly equivalent to a teaspoon of granulated sugar, honey, or maple syrup. So while not extreme, it does add meaningful calories and sugars. Using a zero-calorie sweetener like Splenda could reduce the calories if you still want the flavor.
Comparison of Mocha Sauce vs. Other Starbucks Syrups
How does mocha sauce compare to some of Starbucks’ other coffee syrups and sauces in terms of calories? Here is a breakdown:
| Syrup/Sauce | Calories per Pump |
|---|---|
| Mocha sauce | 20 calories |
| White chocolate mocha sauce | 20 calories |
| Caramel syrup | 20 calories |
| Vanilla syrup | 20 calories |
| Cinnamon dolce syrup | 20 calories |
| Hazelnut syrup | 20 calories |
| Toffee nut syrup | 20 calories |
Nearly all of Starbucks syrups and sauces are estimated to contain around 20 calories per CBS pump.
So the mocha sauce is not necessarily worse than other flavored syrups. They are all adding extra sweetness and calories. The calories start to add up quickly in larger coffee drinks made with multiple pumps of syrup.
Health Impact of Mocha Sauce
Like most syrups and sugar-sweetened beverages, Starbucks mocha sauce provides very minimal nutritional value. The main nutrients are carbohydrates and sugars.
The added sugars in mocha sauce can contribute empty calories and lead to blood sugar spikes. According to the American Heart Association, women should limit added sugar intake to 25g per day and men to 36g per day[6].
Just a few pumps of mocha sauce could provide over half of that recommended upper limit of added sugars. Consuming excess added sugars has been linked to increased risk of:
- Obesity
- Type 2 Diabetes
- Heart Disease
- High Blood Pressure
- High Cholesterol
- Fatty Liver Disease
- Tooth Decay
Therefore, mocha sauce and other sugary syrups should be consumed in moderation as part of an overall healthy diet. Limiting pump sizes, choosing sugar-free versions, and avoiding excess calories from whipped cream can help minimize negative impacts.
Cocoa in mocha sauce does provide some antioxidants and minerals like potassium and magnesium[7]. But the levels are relatively low compared to the amount of added sugars.
Blood Sugar and Diabetes Impact
The carbohydrates from mocha sauce will impact blood sugar and insulin levels. For people with diabetes or insulin resistance, mocha sauce can contribute to blood sugar spikes when consumed in excess.
Studies show that high intakes of sugary foods and beverages are linked to greater insulin resistance, which can worsen glycemic control in people with diabetes[8].
Limiting mocha sauce serving sizes, avoiding frequent consumption, and pairing with protein and healthy fats can help prevent blood sugar spikes. People with diabetes need to monitor their blood sugar carefully when consuming mocha sauce or other sugary foods.
Effects on Weight Loss and Obesity
The extra calories from mocha sauce can lead to weight gain over time, especially when consumed in large amounts.
Research shows that increased sugar intake from beverages is linked to excess calorie intake, increased body weight, more body fat, and greater risk of obesity[9].
Limiting mocha sauce and sticking to plain coffee can support weight control and fat loss. For example, black coffee contains nearly 0 calories, while a Venti Mocha with whipped cream can contain over 500 calories from the mocha sauce, milk, and whipped cream.
Caffeine Content
In addition to sugar, mocha sauce contains caffeine naturally present in the cocoa ingredients. The actual caffeine content has not been published, but it’s likely to be low compared to the coffee itself.
A 16oz Starbucks coffee generally contains around 330mg caffeine[10]. Even if the mocha sauce provided 30-50mg caffeine per pump, it would be a small percentage of the total.
However, people sensitive to caffeine should be aware mocha sauce adds a bit more on top of the coffee. Limiting pumps may help reduce jitteriness or other caffeine-related effects in sensitive individuals.
Making Your Own Low-Calorie Mocha Sauce
To control calories and ingredients, you can also make homemade mocha sauce using just a few simple ingredients:
Low-Calorie Mocha Sauce Recipe:
Makes 1 Cup or 32 Servings
- 1/4 cup cocoa powder (unsweetened)
- 1/4 cup powdered sugar or low-calorie sweetener equivalent
- 1/4 tsp cinnamon (optional)
- 1 cup water
- 1/4 tsp vanilla extract
- Pinch of salt
Directions:
- In a small pot, whisk together the cocoa powder, powdered sugar, and cinnamon if desired.
- Gradually whisk in the water until smooth. Bring the mixture to a simmer over medium heat.
- Allow to simmer for 2-3 minutes, continuing to whisk, until thickened. Remove from heat.
- Stir in the vanilla and salt.
- Transfer the mocha sauce to a sealed container and refrigerate until chilled before using.
With minimal added sugar and a touch of vanilla, this homemade sauce can provide rich chocolate mocha flavor at just 5-10 calories per serving.
Conclusion
Starbucks mocha sauce adds sweet chocolate flavor to coffee drinks at a cost of around 20 calories per 0.25 ounce pump. The nutrition is mostly carbohydrates and added sugars with minimal protein, fat, vitamins, or minerals.
Consumed in excess, the extra calories and sugars in mocha sauce can contribute to weight gain, blood sugar spikes, and other adverse health effects. But when used moderately in place of syrups like vanilla or caramel, mocha sauce can be a reasonable way to add flavor.
To keep mocha drinks light, request fewer pumps, choose small sizes, use non-fat milk, and minimize or omit whipped cream. Or make your own low-calorie mocha sauce at home to control the nutrition profile.
Overall, mocha sauce is fine in moderation as part of a balanced diet. But the calories add up fast, so customize your Starbucks order to keep the mocha flavor without going overboard on sugar.
