Best Low Caffeine Drinks at Starbucks That Won’t Keep You Up All Night

You love your Starbucks fix but not the racing heart or the 3 a.m. ceiling-staring session that sometimes comes with it.

If you’ve ever thought, “I just wanted a cozy drink, not a caffeine-induced existential crisis,” you’re not alone.

Whether you're cutting back, dealing with caffeine sensitivity, or just want something gentle for the evening, here's the truth: You don’t have to skip Starbucks. You just have to know what to order.

And no decaf drip isn’t your only option.

This list rounds up 12 low-caffeine Starbucks drinks that are actually worth ordering. From cozy herbal teas to refreshing fruity blends and creamy no-coffee treats, these drinks are smooth, satisfying, and most importantly sleep-friendly.

Let’s get into it. Your nervous system will thank you later.

How Much Caffeine Is Considered “Low” at Starbucks?

“Low caffeine” is one of those phrases that gets thrown around a lot but what does it actually mean when you’re staring at a Starbucks menu?

Here’s a quick caffeine reality check:

• A Tall Pike Place roast clocks in at about 235 mg of caffeine
  
• A single espresso shot has around 75 mg
  
• Even a Green Tea Latte has about 80 mg in a Tall
  
  

So, when we say low caffeine, we’re usually talking about anything under 50 mg per serving. And if you're really trying to wind down, the sweet spot is often under 25 mg or zero, if you're playing it safe.

That’s why this guide focuses on drinks that won’t overstimulate your brain or mess with your sleep. Some have no caffeine at all, others have just a small amount perfect for sipping without the crash (or insomnia).

6 Best Low Caffeine Drinks at Starbucks

1. Mint Majesty Herbal Tea   0 mg

If calm had a flavor, this would be it. Mint Majesty is a blend of peppermint and lemon verbena no black or green tea in sight. That means zero caffeine, no jitters, and full-on cozy vibes.

It’s great after meals, perfect before bed, and ideal when you just want something warm that doesn’t mess with your head.

Try it with: A drizzle of honey or a splash of steamed oat milk.

2. Peach Tranquility Herbal Tea   0 mg

This one smells like a peach orchard in spring and tastes just as good. It’s a gentle herbal blend of chamomile, peach, lemon myrtle, and rose hips. Again: no caffeine.

Peach Tranquility is especially popular among folks who deal with anxiety or need a no-fuss wind-down drink at night.

Pairs well with: A quiet evening and a good book.

3. Iced Passion Tango Tea (Unsweetened)   0 mg

Bold color. Bright flavor. No caffeine.

Made with hibiscus, apple, cinnamon, and lemongrass, this iced herbal tea is fruity, floral, and totally refreshing. It looks like something you'd sip on a tropical vacation, and it won’t keep you up all night.

Heads up: The default version comes sweetened ask for it unsweetened if you’re watching sugar.

Bonus: It’s vegan and calorie-friendly.

4. Vanilla Crème (Steamed Milk with Vanilla Syrup)   ~0–5 mg

Imagine a vanilla-scented cloud in a cup. That’s Vanilla Crème.

It’s not tea, not coffee just warm, silky steamed milk blended with vanilla syrup. It’s got zero to trace caffeine, depending on the milk or syrup you choose, and it’s perfect when you want something cozy that won’t hype you up.

Good for: Kids, caffeine-sensitive adults, and literally anyone who needs a hug in drink form.

Customize it: Try it with almond or oat milk for a lighter twist.

5. Hot Chocolate   ~25 mg (Tall)

Surprised to see this one here? Yep hot chocolate contains a bit of natural caffeine from the cocoa, but it’s nowhere near what you’d find in coffee.

A Tall has about 25 mg, which makes it a good low-caffeine option for when you want something rich and comforting but still want to sleep tonight.

Pro tip: Ask for less mocha syrup if you’re extra sensitive, or sub in white chocolate for even less caffeine.

6. Strawberries & Crème Frappuccino   ~0–5 mg

Craving something cold, fruity, and fun without a caffeine buzz? This one’s for you.

Made with milk, ice, crème base, and strawberry puree, this Frappuccino skips coffee altogether. It’s creamy, sweet, and has barely any caffeine only trace amounts from the base or flavoring.

Who loves it? Kids, teens, and anyone who still wants the treat part of a Starbucks trip minus the caffeine crash.

How to Customize Any Starbucks Drink for Less Caffeine

Let’s say you have a favorite drink that’s usually loaded with caffeine like a latte or a refresher but you still want to enjoy it without turning into a jittery mess.

Good news: You don’t have to give it up. You just need a few tricks up your sleeve.

Here’s how to dial down the caffeine at Starbucks without sacrificing flavor:

Go Decaf (Even for Espresso Drinks)

You can order most espresso-based drinks with decaf shots. Whether it’s a latte, Americano, or macchiato you’ll get the same coffee flavor, just with a fraction of the caffeine.

Example: A Decaf Iced Americano still gives you that cold brew vibe without the overnight regret.

Stick to “Short” or “Tall” Sizes

It’s simple: less liquid = less caffeine.
Grande and Venti sizes often double the caffeine load, so if you’re sensitive, just downsize.

Avoid Mocha and Matcha

They seem innocent, but both are sneaky sources of caffeine.
Mocha has cocoa (which contains caffeine), and Matcha is powdered green tea very concentrated.

Ask for One Tea Bag Instead of Two

Most Starbucks hot teas come with two tea bags by default. If you want a lighter brew, just say, “One bag, please.”

Bonus tip: Let it steep for less time. The longer the steep, the more caffeine it releases.

Choose Herbal or Crème-Based Drinks

If you want to play it safe, go herbal (zero caffeine) or pick a crème-based drink (like a Vanilla Bean or Strawberries & Crème Frappuccino). These are your go-to “no buzz” buddies.

Who Should Choose Low Caffeine Drinks?

Let’s be real anyone can benefit from a low-caffeine drink once in a while. But for some people, it’s not just a preference it’s a necessity.

Here’s who might want to skip the buzz and sip something gentler:

Pregnant or Breastfeeding Women

Doctors typically recommend limiting caffeine during pregnancy to under 200 mg per day. That Grande Cold Brew? It’ll blow right past that. Herbal teas and decaf options are a safer bet and still satisfying.

People with Anxiety or Panic Disorders

Caffeine can feel like pouring gasoline on anxiety. If you’ve ever had a coffee-triggered spiral, you know what I mean. Low-caffeine drinks give you the comfort of a café trip without the aftermath.

Night Owls Who Want to Sleep Tonight

A post-dinner Starbucks run might sound like a good idea until you're wide awake at 1 a.m.
Low or no-caffeine options let you wind down without staring at your ceiling all night.

Teens, Tweens, and Kids

You’d be surprised how many younger Starbucks fans are out there. But that doesn’t mean they need a full espresso shot. Herbal teas, steamers, and crème drinks keep it fun and age-friendly.

People with Caffeine Sensitivity

Some folks just don’t metabolize caffeine well. Even a small dose can lead to headaches, a racing heart, or feeling shaky. If that’s you, these drinks are your safe zone.

Related Reads

Looking to explore both ends of the caffeine spectrum? Whether you're easing off the buzz or just want to know what not to order if you're trying to sleep tonight, these reads will help:

👉 Which Starbucks Tea Has the Most Caffeine? I Tried Them All   Here’s What You Should Know
A deep dive into the strongest teas on the Starbucks menu is perfect if you're curious about what packs the biggest punch.

👉 Want low-caffeine options beyond Starbucks?
Explore our handpicked range of naturally low-caffeine loose leaf teas at British Tea.
Soothing, flavorful, and crafted for better sleep and calmer afternoons.

Final Thoughts – Skip the Buzz, Keep the Flavor

You don’t need to give up your Starbucks habit just because you’re watching your caffeine.

Whether it’s a late-night craving, a caffeine sensitivity, or just the desire to chill, Starbucks actually has a solid lineup of low-caffeine drinks that still hit the spot. From herbal teas to creamy steamers and fruity Frappuccinos, there’s something mellow for every mood.

Next time you order, skip the second-guessing and try one of these gentle, delicious picks instead. Your nerves, your sleep, and probably your future self will thank you.