A Starbucks black and white mocha is a popular coffee drink that combines espresso, steamed milk, mocha sauce, and whipped cream. With its sweet taste and creamy texture, it’s easy to see why it’s such a beloved beverage. However, like many indulgent drinks, the black and white mocha is high in calories and fat. So just how many calories are in a Starbucks black and white mocha?
Calories in a Small Starbucks Black and White Mocha
A small (12 oz) Starbucks black and white mocha made with 2% milk contains the following calories:
- 150 calories from the 2 shots of espresso
- 90 calories from the steamed 2% milk
- 200 calories from the mocha sauce
- 80 calories from the whipped cream
In total, a small Starbucks black and white mocha contains 520 calories.
Calories in a Medium Starbucks Black and White Mocha
A medium (16 oz) Starbucks black and white mocha made with 2% milk contains the following calories:
- 150 calories from the 2 shots of espresso
- 120 calories from the steamed 2% milk
- 240 calories from the mocha sauce
- 100 calories from the whipped cream
In total, a medium Starbucks black and white mocha contains 610 calories.
Calories in a Large Starbucks Black and White Mocha
A large (20 oz) Starbucks black and white mocha made with 2% milk contains the following calories:
- 150 calories from the 2 shots of espresso
- 150 calories from the steamed 2% milk
- 320 calories from the mocha sauce
- 140 calories from the whipped cream
In total, a large Starbucks black and white mocha contains 760 calories.
Calories Using Nonfat Milk or Alternative Milks
The calories can change if you customize your Starbucks black and white mocha using nonfat milk or an alternative milk such as soy, almond or oat milk.
- Nonfat milk: subtracts about 45-60 calories per size
- Soy milk: adds about 10-15 calories per size
- Almond milk: adds about 15-30 calories per size
- Oat milk: adds about 45-75 calories per size
For example, a medium black and white mocha made with nonfat milk would be around 550 calories, while one made with oat milk would be around 670 calories.
Calories Based on Sweetener Type
You can also reduce the calories in a Starbucks black and white mocha by requesting less pumps of mocha sauce or choosing a lower calorie sweetener option:
- Reduced mocha pumps: subtracts about 20 calories per pump
- Sugar-free mocha sauce: subtracts about 200 calories (medium size)
- Sugar substitute (Splenda, Equal, Sweet’N Low): minimal impact on calories
Tips for Ordering a Lower Calorie Starbucks Black and White Mocha
Here are some tips to order a Starbucks black and white mocha with fewer calories:
- Choose nonfat milk
- Ask for less mocha sauce pumps (e.g. 3 pumps instead of 4 in a medium)
- Request sugar-free mocha sauce
- Ask for light or no whipped cream
- Choose a smaller size (short or tall rather than medium or large)
- Ask for fewer toppings like chocolate shavings or caramel drizzle
Nutrition Facts for Starbucks Black and White Mocha
Here are the complete nutrition facts for a Starbucks black and white mocha:
Small (12 fl oz) with 2% Milk
| Nutrition Facts | Amount |
|---|---|
| Calories | 520 |
| Total Fat | 19g |
| Saturated Fat | 12g |
| Trans Fat | 0.5g |
| Cholesterol | 45mg |
| Sodium | 250mg |
| Total Carbohydrates | 69g |
| Dietary Fiber | 0g |
| Sugars | 61g |
| Protein | 11g |
Medium (16 fl oz) with 2% Milk
| Nutrition Facts | Amount |
|---|---|
| Calories | 610 |
| Total Fat | 23g |
| Saturated Fat | 15g |
| Trans Fat | 0.5g |
| Cholesterol | 55mg |
| Sodium | 290mg |
| Total Carbohydrates | 82g |
| Dietary Fiber | 0g |
| Sugars | 74g |
| Protein | 13g |
Large (20 fl oz) with 2% Milk
| Nutrition Facts | Amount |
|---|---|
| Calories | 760 |
| Total Fat | 29g |
| Saturated Fat | 19g |
| Trans Fat | 0.5g |
| Cholesterol | 70mg |
| Sodium | 360mg |
| Total Carbohydrates | 105g |
| Dietary Fiber | 0g |
| Sugars | 93g |
| Protein | 15g |
High Calorie and Fat Content
As the nutrition information shows, Starbucks black and white mochas are high in both calories and fat, mainly from the mocha sauce and whipped cream. Just one medium 16 oz drink contains 23g of fat and 610 calories, which is almost one third of the daily 2000 calorie recommendation for many adults.
The American Heart Association recommends limiting added sugars to no more than 25g per day for women and 36g per day for men. However, a single medium black and white mocha contains 74g of sugar, nearly three times the recommended daily amount.
In addition, the 61-93g of carbohydrates per drink is a significant amount, as the recommended daily intake of carbohydrates is around 225-325g depending on activity level. Much of these carbs come from sugar rather than fiber or complex carbs.
High Calorie and Fat Alternatives
For comparison, here are the calories and fat in some other high calorie Starbucks drinks:
- White chocolate mocha with whipped cream (venti): 640 calories, 25g fat
- Caramel Frappuccino (grande): 420 calories, 15g fat
- Vanilla bean Frappuccino with whipped cream (venti): 530 calories, 15g fat
- Java chip Frappuccino with whipped cream (venti): 600 calories, 20g fat
- Pumpkin spice latte with whipped cream (venti): 480 calories, 19g fat
As you can see, the black and white mocha is on the higher end for calories and fat content compared to Starbucks’ other specialty drinks. Combinations of espresso, milk, sugar and flavorings add substantial calories.
Lower Calorie Options at Starbucks
If you want a lower calorie coffee drink from Starbucks, here are some options under 200 calories:
- Caffè Americano (75 calories)
- Caffè Latte with nonfat milk (140 calories)
- Cappuccino with nonfat milk (120 calories)
- Caffè Misto with nonfat milk (130 calories)
- Skinny flavored lattes (60-190 calories)
- Tea drinks without milk or sweetener (0-5 calories)
Unsweetened black coffee or espresso is 0 calories, so skipping the milk, cream and flavoring is the lowest calorie option. Asking for sugar-free syrups or using a no-calorie sweetener can also reduce the calories in tea, coffee and espresso beverages.
Making Low Calorie Black and White Mochas at Home
You can also make lower calorie DIY black and white mochas at home by making these simple swaps:
- Use fat-free or low-fat milk instead of whole or 2% milk
- Use less mocha sauce or sugar-free/light mocha sauce
- Use a no-calorie sweetener like stevia instead of sugar
- Swap whipped cream for a low-fat alternative like whipped cream made with skim milk
- Leave off toppings like chocolate shavings or caramel drizzle
This allows you to control the ingredients and calories while still enjoying the yummy mocha flavor.
Should You Drink Starbucks Black and White Mochas Every Day?
Starbucks black and white mochas should be enjoyed in moderation as an occasional treat rather than a daily habit. Some reasons it’s best not to drink them every day include:
- Very high in calories, sugar, fat, and carbs
- Can contribute to weight gain over time when consumed daily
- Large amounts of sugar and caffeine may cause energy crashes
- May displace healthier beverages like water, milk, or unsweetened coffee/tea
- Expensive as a daily habit – costs $3-5 per drink
That said, enjoying a black and white mocha occasionally as a dessert-like indulgence is perfectly fine for most healthy adults. Just be mindful of your overall calorie intake and balance it out with nutritious foods and beverages for the rest of the day.
Conclusion
A Starbucks black and white mocha is a decadent coffee drink packed with calories and fat, especially from the mocha sauce and whipped cream. A small drink has around 520 calories while a large contains 760 calories. To lighten it up, request nonfat milk, less mocha pumps, and hold the whipped cream. Enjoying this high-calorie treat in moderation is fine, but limiting yourself to 1-2 times per week is healthiest.
