Going to Starbucks on a diet? Dieticians reveal the 7 healthiest drinks on the menu - including the viral brown sugar espresso

Starbucks' extravagant drinks menu has been bashed repeatedly for items that contain thousands of calories and ungodly amounts of sugar.

But you don't need to stick with plain old black coffee - there are plenty of beverages on there that are relatively low calorie and can satisfy your sweet tooth.

Registered dietitian Marissa Meshulam and registered dietitian nutritionist Kristen Carli have sorted through the menu for you - choosing seven drinks they think are the healthiest.

The seven options the dietitians highlighted range in calorie, caffeine and sugar content

There are options that everyone can incorporate into their diet, Carli said, because part of a truly healthy relationship food comes from enjoying treats like Starbucks.

'Cultivating a healthy relationship with food involves between nourishing your body and enjoying the foods and drinks you love,' Carli told Real Simple. 

Some general tips to select a lower calorie drink include choosing a reduced fat or alternative milk option, reducing the number of syrup pumps in your drink and cutting back on toppings like whipped cream. 

Specifically, here are the seven best options on the menu if you're trying to adjust the amount of calories or sugar you're intaking.

The following information is based on the contents of a Grande serving, which is 16 ounces. 

Tried and true (but pretty boring) - the Caffè Americano

There are 15 calories, 0 grams of sugar and 225 milligrams of caffeine in this 16 ounce drink, which is made by pouring hot water over espresso. This makes it fat and sugar free, but still packed with energy for your morning. 

If you want a little more creaminess, Meshulam recommends ordering it with frothed coconut milk. 

This has a fraction of the calories you'd see in other menu favorites, like the Caffè Latte, which has 190 calories per serving and only 150 milligrams of caffeine. 

Indulgent without being loaded with sugar: The Cappuccino

This frothy Italian classic contains 140 calories, 12 grams of sugar and 150 milligrams of caffeine. 

It's a great option if you're in the mood for 'something fancy' Carli said. 

If you're avoiding sugar, this drink is a great option, because the richness from the milk makes it feel indulgent with only about a tablespoon of added sugar. 

Other menu items, like the alluring Mocha Cookie Crumble Frappuccino, contain 55 grams of sugar, almost 5 times as much as this cappuccino.

Lean, mean and low caffeine! Iced Flat White

This drink is lower in caffeine then some other options, which is a good option for those people who want a calmer start to the morning. It's a simple beverage, composed only of steamed milk and espresso. 

It contains 150 calories, 11 grams of sugar from the milk and 130 mg of caffeine. Other cold beverages low in caffeine, tend to have way more syrups and ingredients. 

For example, there's the Iced White Chocolate Mocha, which 390 calories and 42 grams of sugar and 150 mg of caffeine, are made of vanilla syrup, chocolate sauce and whipped cream. 

You won't believe it's only 120 kcals: Iced Brown Sugar Oatmilk Shaken Espresso

This drink is a viral favorite on the internet, for cold coffee lovers and lactose intolerants alike. 

It contains 120 calories (about the same as a large banana) 12 grams of sugar and 255 mg of caffeine. 

The key to the healthiness of this drink is that the combination of oat milk, brown sugar and cinnamon trick your taste buds into thinking the drink is full of sugar, even though it's got a lot less than other menu items, Carli said. 

An espresso Frappuccino of the same size has 210 calories, 42 grams of sugar and 155 mg of caffeine. 

Decadent AND a real energy booster: Vanilla Sweet Cream Cold Brew 

For a drink with 'sweet' in the name, this beverage has shockingly little sugar- totaling 14 grams. 

In addition, there's 110 calories and 185 mg of caffeine. Carli said this option is great when you're craving something a little more decadent. 

The drink contains cold brew, two pumps of vanilla syrup, and a 'splash' of cream with added vanilla flavoring. 

It has less than half of the calories found in similar beverages, like the Cinnamon Caramel Cream Cold Brew, which contains 250 calories, 32 g of sugar and only 185 mg of caffeine. 

The triple zero: Mint Majesty Herbal Tea

If you prefer to wake up only with bird sounds, then this herbal tea would be a good way to start your day, Meshulam said.

It contains 0 calories, 0 sugar and 0 caffeine, but is full of antioxidants from spearmint, peppermint and lemon verbena. 

Mint, Meshulam highlights, is particular good for digestion.  Herbal teas have been shown to have long term benefits for cardiovascular health, and can help sooth bodily inflammation, according to Harvard scientists. 

Green Tea 

For another 0 calorie and 0 sugar option with more kick, you could order a green tea, which contains 25 milligrams of caffeine. This beverage, beloved by wellness gurus, helps you absorb caffeine more slowly into your system because it contains a secret weapon- L-theanine.

This amino acid balances the effects of caffeine, Meshulam said.  If you get jitters from coffee, this might be a good swap. 

Compared to other tea based options, like the Chai  Tea Latte, this option is great for people avoiding sugars and calorie intake. The Starbucks chai contains 42 grams of sugar, 95 mg of caffeine and 240 calories.