Understanding the Calories in Starbucks Apple Brown Sugar Syrup

Starbucks apple brown sugar syrup has become an increasingly popular addition to coffee and espresso drinks. But with the growing rates of obesity and diabetes, many health-conscious customers want to know - how many extra calories does the sweetened syrup contain?

The Calorie Content

According to Starbucks, the apple brown sugar syrup contains 140 calories per 2 tablespoons (30 ml). Since many coffee drinks contain 3-5 pumps of syrup, this can add a significant number of calories to your beverage.

For example:

A Grande Caramel Apple Spice with 3 pumps = 210 extra calories
A Venti Iced Shaken Espresso with 5 pumps = 350 extra calories
A Grande Caffè Mocha with 4 pumps = 280 extra calories

For someone who drinks coffee drinks made with the apple brown sugar syrup daily, this can add hundreds of excess calories per week from just one component of the beverage.

The Nutrition Facts

Let's take a closer look at the complete nutrition facts for 2 tablespoons (30 ml) of Starbucks apple brown sugar syrup:

Calories: 140
Total Fat: 0g
Sodium: 10mg
Total Carbs: 34g
Sugars: 34g
Protein: 0g

As you can see, nearly all the calories come from sugar. There is 34g of sugar in every 2 tablespoon serving - equal to about 8.5 teaspoons! This is a very high amount, well over the recommended daily limit for added sugars.

Understanding Added Sugars

Naturally occurring sugars like those in fruit or milk are not a major concern. But added sugars in sweetened syrups, candies, baked goods, and sweets provide empty calories and no nutritional value.

Health authorities recommend limiting added sugar to no more than:

Men: 36 grams per day
Women: 25 grams per day

Just 2 tablespoons of the Starbucks apple brown sugar syrup provides nearly the entire recommended daily amount! When consumed in excess, added sugar is linked to weight gain, obesity, diabetes, heart disease, and more.

Effects on Blood Sugar

For people with diabetes or insulin resistance, the 34 grams of sugar in the apple brown sugar syrup can cause a rapid spike in blood glucose levels when consumed.

This forces the pancreas to secrete a rush of insulin to try to bring blood sugar back down into a healthy range. Repeated sugar spikes and crashes can contribute to insulin resistance over time.

Those with diabetes must closely monitor carbohydrate and sugar intake. An extra 150-300 calories from sugary coffee drinks made with syrups can throw off blood sugar control.

Weight Gain Concerns

The apple brown sugar syrup from Starbucks packs 140 calories into just 2 tablespoons, with no protein, fiber, or essential nutrients. From a weight management perspective, these are considered empty calories.

Drinking coffee beverages with 3-5 pumps of added syrup 1-2 times per day can contribute hundreds of excess, unused calories. This can lead to gradual weight gain over time.

To avoid extra calories, request drinks made with sugar-free syrups or ask for less pumps of regular syrup.

Making Lower Calorie Choices

You don't have to sacrifice your favorite Starbucks drink to cut back on calories from added syrups. Try these tips:

Ask for fewer pumps of syrup
Choose sugar-free syrups like vanilla, caramel, or cinnamon dolce
Flavor with cinnamon or nutmeg instead
Ask for half full-fat and half non-fat milk
Request light whipped cream instead
Size down to a Tall or opt for hot over iced
Try drinks with fewer calories like an Americano or drip coffee

The Bottom Line

Starbucks apple brown sugar syrup does contain quite a bit of added sugar and calories. But you can still enjoy your favorite coffeehouse drinks in moderation by making small tweaks and drinking them as an occasional treat. Be mindful of nutrition facts, ingredients, and portions for your health goals.

FAQs

How many calories are in Starbucks apple brown sugar syrup?

There are 140 calories in 2 tablespoons (30 ml) of the syrup.

Is the apple brown sugar syrup keto-friendly?

No, the syrup is very high in sugar and carbohydrates, so it does not fit a ketogenic diet.

Does Starbucks offer sugar-free syrups?

Yes, Starbucks has sugar-free syrup flavors like vanilla, caramel, cinnamon dolce, and skinny mocha.

Can I ask for less pumps of syrup?

Definitely, you can request fewer pumps or halves pumps to reduce the calories and sugar in your drink.

How can I make my drink lower-calorie?

Ask for nonfat milk, less syrup, sugar-free syrup, light whip, smaller size, or low-calorie alternative like an Americano.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.