To quickly answer the question in the title – no, there is no sugar in a Starbucks sugar free vanilla latte. Starbucks uses sugar free vanilla syrup to sweeten their sugar free vanilla lattes, which contains no sugar. However, there are some important details and nuances to understand about the ingredients and nutrition information of Starbucks’ sugar free vanilla latte options.
The Basics on Starbucks Sugar Free Vanilla Syrup
Starbucks offers both regular vanilla syrup and sugar free vanilla syrup as flavoring options for lattes and other coffee drinks. The regular vanilla syrup contains sugar, but the sugar free vanilla syrup is artificially sweetened with sucralose and acesulfame potassium and contains no sugar.
According to Starbucks’ website, here are the ingredients in their sugar free vanilla syrup:
| Water |
| Natural Flavors |
| Sucralose |
| Potassium Sorbate |
| Acesulfame Potassium |
| Citric Acid |
As you can see, sugar is not listed in the ingredients. The sweet taste instead comes from the artificial sweeteners sucralose and acesulfame potassium. Starbucks uses this sugar free vanilla syrup to sweeten sugar free lattes, including the sugar free vanilla latte.
Nutrition Information for Starbucks Sugar Free Vanilla Latte
Since there is no sugar added with the sugar free vanilla syrup, the sugar content of a Starbucks sugar free vanilla latte comes only from the other ingredients – primarily milk and espresso. Here is the typical nutrition information for a 12 oz Tall hot sugar free vanilla latte made with 2% milk and 1 shot of espresso according to Starbucks:
| Calories | 100 |
| Total Fat | 4.5g |
| Protein | 6g |
| Total Carbohydrates | 8g |
| Sugars | 7g |
The 7g of sugar represents the naturally occurring lactose sugar found in the 2% milk. There are no added sugars from the sugar free vanilla syrup. By comparison, a regular 12 oz Tall vanilla latte made with 2% milk contains 110 calories and 16g total sugars including 9g added sugars from the regular vanilla syrup.
Choosing Milk and Espresso Options
When ordering a Starbucks sugar free vanilla latte, you can further reduce the sugar content by choosing nonfat milk or an alternative milk instead of 2% milk. Here is how the sugar content changes based on different milk options for a Tall hot sugar free vanilla latte:
| Milk Option | Sugar Content |
| Nonfat Milk | 5g |
| 2% Reduced Fat Milk | 7g |
| Whole Milk | 8g |
| Soy Milk | 1g |
| Almond Milk | 0g |
| Coconut Milk | 1g |
As you can see, choosing a non-dairy milk like almond milk or coconut milk provides the lowest sugar options for a sugar free vanilla latte.
The amount of espresso shots also impacts the nutrition information. More shots of espresso will increase the calorie count slightly but have minimal impact on the sugar content.
Customizing Your Sugar Free Vanilla Latte
In addition to milk and espresso options, you can further customize your Starbucks sugar free vanilla latte:
- Temperature – Choose between hot and iced
- Coffee option – Substitute brewed coffee for espresso
- Sugar free flavorings – Add sugar free cinnamon, caramel, mocha etc.
- Light water or lemonade – For an iced latte
- Heavy cream – Instead of milk for a low carb option
All of these customizations can be made sugar free by using the sugar free vanilla syrup as the sweetener and avoiding any regular syrups or sweeteners. Sugar free cinnamon, caramel, and mocha flavorings are available.
Ordering Tips for the Sugar Free Vanilla Latte
To ensure you receive a sugar free vanilla latte when ordering at Starbucks, keep these tips in mind:
- Specify “sugar free vanilla syrup” when ordering
- Verify the milk and espresso options entered match your preference
- Double check that no additional sweeteners were added besides the sugar free vanilla syrup
- You can also request no liquid cane sugar or other classic syrups
- Ordering in-person may be best to closely monitor your drink is made sugar free
The baristas should understand what you mean when ordering a “sugar free vanilla latte”, but being very explicit never hurts.
Low Carb Options
If limiting carbohydrates, you can make the following swaps:
- Heavy cream instead of milk
- Sugar free cinnamon dolce syrup instead of vanilla
- No added dairy or sweeteners for just espresso over ice
This modifies the latte into more of a keto-friendly, low sugar drink.
Mobile Ordering
When using the Starbucks mobile app, you can enter your drink order details manually. Specify “Sugar Free Vanilla Syrup” as the sweetener and choose your preferred milk and espresso options. This will help ensure your drink is handcrafted as sugar free.
Sugar Free Vanilla Latte vs Other Drinks
Comparing Starbucks’ sugar free vanilla latte to some other popular drinks can help give context on the sugar content:
| Drink | Total Sugar |
| Hot chocolate | 25g |
| Caffè mocha | 25g |
| White chocolate mocha | 35g |
| Caramel macchiato | 25g |
| Sugar free vanilla latte | 0-8g |
| Cappuccino | 10g |
| Americano | 0g |
| Iced coffee | 3g |
| Cold brew | 2g |
| Black coffee | 0g |
A sugar free vanilla latte ordered with nonfat or alternative milk contains minimal sugar compared to the high levels in most coffeehouse drinks. It’s on par with a plain iced coffee or cappuccino.
Potential Health Benefits
Choosing sugar free syrup over regular syrup has several potential health benefits:
- Reduces added sugars and empty calories
- Helps maintain stable blood sugar levels
- Can promote weight management when avoiding excess calories
- Reduces risk of cavities and tooth decay
- May help manage diabetes by limiting carbohydrate intake
The amount of calories and carbohydrates saved by opting for sugar free vanilla syrup will depend on the size of the drink. But in general, avoiding added sugars provides health advantages.
Drawbacks of Artificial Sweeteners
While sugar free syrups limit calories and carbohydrates, there are some potential downsides of artificial sweeteners to keep in mind:
- Associated with altered gut bacteria and glucose intolerance in some studies
- Can maintain cravings for overly sweet foods and drinks
- Safety concerns and side effects in large quantities
- May not help manage weight long-term compared to cutting sweets altogether
Using artificial sweeteners in moderation seems to be the best approach for limiting health risks.
Making Your Own Sugar Free Vanilla Syrup
You can also make your own homemade sugar free vanilla syrup using these simple ingredients:
- 1 cup water
- 1-2 tsp vanilla extract
- Liquid non-nutritive sweetener like stevia, monk fruit or erythritol
Combine the ingredients together over medium heat until the sweetener dissolves. Allow to cool before using as a sugar free vanilla syrup replacement in coffee drinks and lattes.
This allows you to control the ingredients and avoid preservatives often found in store-bought sugar free syrups. The amount of vanilla extract and sweetener can be adjusted to your taste preferences.
Common Questions
Does Starbucks have sugar free vanilla syrup?
Yes, Starbucks offers sugar free vanilla syrup as a zero-calorie sweetener alternative to regular syrup. It is artificially sweetened with sucralose and acesulfame potassium.
How many carbs are in a sugar free vanilla latte?
A 12 oz Tall sugar free vanilla latte made with nonfat milk contains about 8 grams net carbs. Heavy cream or an alternative milk can further reduce the carb count.
Is Starbucks sugar free vanilla keto friendly?
Ordering a sugar free vanilla latte with heavy cream instead of milk makes it keto-friendly. Requesting no sweetener or sugar free cinnamon dolce syrup instead of vanilla are other low carb options.
Does Starbucks have sugar free syrup other than vanilla?
Yes, Starbucks also offers sugar free cinnamon dolce, caramel, mocha, and hazelnut syrups. These can be added to coffee drinks for flavoring without any added sugar.
Is Starbucks sugar free syrup gluten free?
Starbucks states their sugar free syrups are gluten free, making them a good option for anyone avoiding gluten. However, cross-contamination is possible in their facilities.
The Bottom Line
Starbucks’ sugar free vanilla syrup does not contain any added sugar. By ordering a sugar free vanilla latte made with nonfat or alternative milk and avoiding other sweeteners, you can create a low calorie and low carb coffee drink. The sugar free syrup provides sweetness without spiking blood sugar levels. While artificial sweeteners may have downsides in large amounts, occasional moderate consumption appears to be safe for most people.
So in summary – no, a properly customized sugar free vanilla latte from Starbucks contains no added sugar beyond the naturally occurring sugars in the milk and espresso. Choosing sugar free syrup is an easy way to reduce calories, carbs, and blood sugar impact compared to the regular, sugar-sweetened version.
