How many calories in one pump of sugar free vanilla syrup at starbucks?

Starbucks is one of the most popular coffee chains in the world, known for its wide variety of coffee drinks and customization options. One popular way to customize drinks at Starbucks is by adding flavored syrups, like sugar free vanilla syrup. But many health-conscious customers wonder – how many calories are in one pump of sugar free vanilla syrup at Starbucks?

In this comprehensive guide, we’ll break down the nutrition information for Starbucks sugar free vanilla syrup. We’ll look at the calories, sugar, and other nutrients in one pump. We’ll also compare it to regular vanilla syrup and other Starbucks syrups.

Whether you’re watching your sugar and calorie intake or just curious about what’s in your coffee drink, read on to learn all about the calories and nutrition facts for sugar free vanilla syrup from Starbucks.

Calories in One Pump of Sugar Free Vanilla Syrup

According to Starbucks, one pump of their sugar free vanilla syrup contains:

  • 5 calories
  • 0g sugar
  • 0g fat
  • 0g protein

So one pump of sugar free vanilla syrup adds just 5 calories to your Starbucks drink, without any sugar or fat.

This is significantly lower than Starbucks’ regular vanilla syrup, which contains 20 calories and 5g of sugar per pump. The sugar free version uses artificial sweeteners like sucralose to provide sweetness without calories or carbohydrates.

Typical Serving Size

Depending on the size of your drink, you’ll get 3-6 pumps of any Starbucks syrup in a typical beverage:

  • Tall (12 oz): 3 pumps syrup
  • Grande (16 oz): 4 pumps syrup
  • Venti (20 oz): 6 pumps syrup

So in a Venti Sugar Free Vanilla Latte, you’d get around 30 calories just from the sugar free vanilla syrup (6 pumps x 5 calories per pump).

Compare this to 120 calories from 6 pumps of regular vanilla syrup! Choosing sugar free can drastically reduce the calories in flavored Starbucks drinks.

Nutrition Information for Sugar Free Vanilla Syrup

Now let’s look at the complete nutrition facts for Starbucks’ sugar free vanilla syrup:

Serving Size: 1 pump (0.5 fl oz)

Calories 5
Total Fat 0g
Sodium 0mg
Total Carbs 0g
Sugars 0g
Protein 0g

As you can see, one pump of sugar free vanilla syrup is very low in calories, fat, carbs, and sugar.

Let’s compare this to the nutrition for regular Starbucks vanilla syrup:

Serving Size: 1 pump (0.5 fl oz)

Calories 20
Total Fat 0g
Sodium 10mg
Total Carbs 5g
Sugars 5g
Protein 0g

The regular vanilla syrup provides 100% of the calories from sugar. So by using the sugar free version, you avoid those 20 calories of sugar in each pump.

Some other key differences:

  • Sugar Free Vanilla Syrup is sweetened with sucralose, while regular vanilla syrup gets its sweetness from sugar.
  • The sugar free version has no carbs, while regular syrup has 5g carbs per pump.
  • Regular vanilla syrup also contains more sodium (10mg vs 0mg per pump).

So overall, the sugar free vanilla syrup has a better nutrition profile, with 0g sugar and carbs.

Calories in Popular Starbucks Drinks with Sugar Free Vanilla

To better understand the calories you can save, let’s compare some popular Starbucks drinks made with regular vs. sugar free vanilla syrup:

Vanilla Latte

With Regular Vanilla Syrup:

Grande (16 oz) Vanilla Latte with 2% milk: 190 calories

With Sugar Free Vanilla Syrup:

Grande (16 oz) Vanilla Latte with 2% milk: 125 calories

Calories saved: 65

Caffè Vanilla Frappuccino

With Regular Vanilla Syrup:

Grande (16 oz) Caffè Vanilla Frappuccino: 300 calories

With Sugar Free Vanilla Syrup:

Grande (16 oz) Caffè Vanilla Frappuccino: 230 calories

Calories saved: 70

Vanilla Sweet Cream Cold Brew

With Regular Vanilla Syrup:

Grande (16 oz) Vanilla Sweet Cream Cold Brew: 200 calories

With Sugar Free Vanilla Syrup:

Grande (16 oz) Vanilla Sweet Cream Cold Brew: 150 calories

Calories saved: 50

As you can see, just swapping regular vanilla syrup for sugar free vanilla can reduce the calories by 50-70 in some of Starbucks’ most popular drinks!

Other Sugar Free Syrups at Starbucks

In addition to sugar free vanilla, Starbucks offers several other sugar free syrup flavors including:

  • Sugar Free Cinnamon Dolce
  • Sugar Free Caramel
  • Sugar Free Hazelnut
  • Sugar Free Mocha
  • Sugar Free Cinnamon Almondmilk

All of these have 5 calories and 0g sugar per pump, just like the sugar free vanilla.

So whether you prefer caramel, hazelnut, cinnamon, or mocha flavor, you can customize your drink at Starbucks to be lower in sugar and calories.

Tips for Ordering with Sugar Free Syrups

Here are some tips for ordering Starbucks drinks with sugar free syrups:

  • Specify you want the “Sugar Free” version of any syrup flavor.
  • Know that you can substitute sugar free syrup in any drink on the menu!
  • Ask for less pumps of sugar free syrup to further reduce calories.
  • Try sugar free syrup in hot, iced, and blended drinks for variety.
  • Pair sugar free syrups with lower calorie milk or milk alternatives like nonfat milk or almond milk.
  • Ask the barista to show you the nutrition info for your customized drink.

Being aware of your options with sugar free syrup can help you achieve your dietary needs!

Cost of Sugar Free vs Regular Syrup

Sugar free syrups cost the same as regular syrups at Starbucks. They don’t cost extra to substitute in your drink.

So you can decrease calories at no additional cost by choosing sugar free syrup over regular.

Availability of Sugar Free Syrups

Sugar free syrups are available at most corporate-owned Starbucks locations in the United States. However, availability can vary at licensed or international stores.

Some locations may not carry the full range of sugar free syrup flavors. But most will have the core options like sugar free vanilla, cinnamon dolce, caramel, and mocha.

If your local Starbucks is out of the sugar free syrup you want, you can ask them to restock or check back later. The sugar free flavors rotate seasonally just like the regular syrups.

Nutritional Benefits of Choosing Sugar Free Syrup

There are several nutritional advantages to opting for sugar free syrup instead of regular:

  • Fewer calories – Sugar free syrups are up to 75% lower in calories than regular syrups.
  • Less sugar – You avoid the 15-20g of added sugar from regular syrup.
  • Fewer carbs – Sugar free syrup won’t spike your blood sugar or insulin.
  • More control – Customize beverages perfectly to your diet needs.
  • Better nutrition – Slash empty calories and excess sugar from your drinks.

For people managing diabetes, weight issues, or other health conditions, sugar free syrups can be an excellent tool.

Even if you don’t have specific dietary needs, enjoying sugar free syrup occasionally can promote overall nutrition and wellbeing.

Potential Downsides of Sugar Free Syrup

While sugar free syrups have definite benefits, there are a few potential downsides to consider:

  • Some people don’t like the taste of artificial sweeteners like sucralose and acesulfame potassium used in sugar free syrups.
  • Artificial sweeteners are controversial and some people prefer to avoid them.
  • The long term health impact of regular artificial sweetener consumption is still being researched.
  • Sugar free syrups may not dissolve or blend as well in some drinks.
  • There are concerns about maintaining gut health with excessive artificial sweetener intake.

As with anything, moderation is key. Enjoying sugar free syrups occasionally is likely fine for most people. But daily, excessive use could potentially have drawbacks.


Starbucks’ sugar free vanilla syrup provides the delicious sweet vanilla taste without all the sugar and calories. With just 5 calories and 0g sugar per pump, it can help reduce calories in your favorite Starbucks drinks.

Substituting sugar free vanilla – or caramel, mocha, hazelnut – in your go-to order can be an easy way to enjoy your favorite flavors while meeting your dietary needs.

So next time you visit Starbucks, consider customizing your drink with sugar free syrup. Just ask for the sugar free version of any flavored syrup to cut back on calories, sugar, and carbs, without sacrificing on flavor.

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