Whether rushing to your next job site or grabbing a quick bite between meetings, Starbucks can often be a convenient stop for a meal or snack. The challenge is finding healthy options in the sea of pastries and high-calorie beverages. But like many fast food chains, Starbucks does offer a variety of choices that not only satisfy your hunger and thirst, like the spinach, feta, and egg white wrap, berry trio yogurt parfait, cold brew, and the iced brown sugar oat milk shaken espresso. Check out UTHH’s full list of the healthiest picks at Starbucks.
7 of the healthiest food choices at Starbucks
Spinach, Feta, & Cage-Free Egg White Wrap
Calories: 290 | Fat: 8g | Carbs: 34g | Protein: 20g | Sodium: 840mg
This wrap is a powerhouse breakfast option with cage-free egg whites, real spinach, and tangy feta cheese. With 20 grams of protein and 3 grams of fiber, it offers a filling meal that won’t leave you hungry an hour later. Plus, it’s easy to eat on the go, making it a perfect choice for busy professionals who want to stay fueled without sacrificing nutrition.
Kale & Mushroom Egg Bites
Calories: 230 | Fat: 14g | Carbs: 11g | Protein: 15g | Sodium: 340mg
These egg bites are a savory blend of cage-free eggs, kale, and portabella mushrooms, topped with real cheese. They provide 15 grams of protein and only 11 grams of carbohydrates, making them a healthy and satisfying addition to any meal or snack. Whether eating them for breakfast or as a midday pick-me-up, these low-calorie bites are a solid choice for keeping your energy levels stable throughout the day.
Sous Vide Egg Bites: Egg White & Red Pepper
Calories: 170 | Fat: 8g | Carbs: 11g | Protein: 13g | Sodium: 470mg
Starbucks’ sous vide egg bites offer an even lighter, nutrient-packed breakfast option. Made with cage-free egg whites, Monterey Jack cheese, and fire-roasted red peppers, these bites are prepared using the sous vide cooking method, ensuring they are fluffy and flavorful. At just 170 calories and 13 grams of protein, they are a perfect low-calorie, high-protein snack for anyone on the go.
Berry Trio Yogurt Parfait
Calories: 240 | Fat: 2.5g | Carbs: 39g | Protein: 14g | Sodium: 125mg
The Berry Trio Yogurt Parfait is an excellent option for those looking to add a punch of protein to their day with minimal fat and calories. Packed with fresh berries, this parfait has a light and refreshing taste and offers some healthy probiotics from the yogurt. However, it contains 25 grams of sugar, so there may be better options if you watch your sugar intake. But if your priority is protein with low fat, this could be the right choice for a quick breakfast or snack.
Tomato & Mozzarella on Focaccia
Calories: 360 | Fat: 12g | Carbs: 47g | Protein: 15g | Sodium: 590mg
The Tomato & Mozzarella on Focaccia is a well-rounded meal for vegetarians and sandwich lovers alike. The roasted tomatoes, fresh mozzarella, spinach, and basil pesto combine to create a rich, flavorful sandwich. While focaccia bread may not be the healthiest option in terms of carbs, the sandwich is fairly low in calories and packed with healthy nutrients from vegetables, making it the best choice of all the sandwiches on the Starbucks menu.
Hearty Blueberry Oatmeal
Calories: 220 | Fat: 3g | Carbs: 43g | Protein: 5g | Sodium: 125mg
The Hearty Blueberry Oatmeal is a great pick for a wholesome and comforting breakfast that won’t leave you hungry. Made with a blend of rolled and steel-cut oats, it offers a warm and fiber-rich start to your day. The optional toppings of blueberries and agave syrup add natural sweetness and a punch of antioxidants, while the oats provide a steady energy source to power you through your workday.
Eggs & Cheddar Protein Box
Calories: 460 | Fat: 24g | Carbs: 40g | Protein: 22g | Sodium: 450mg
If you’re looking for a more complete lunch, the Eggs & Cheddar Box packs balanced nutrients without going overboard on calories. Featuring a whole serving of fruits, eggs, and cheese with crackers, it packs protein, fats, and carbs in one meal, making it an excellent choice for those who want a filling, well-rounded option while on the go.
Healthiest drinks at Starbucks
While Starbucks is famous for its sugary Frappuccinos and lattes, there are also plenty of low-calorie, refreshing drinks that can easily fit into a healthier diet. Whether you’re looking to cut back on sugar or just want a lighter beverage, here are some of the best drink choices to stay within your nutrition goals.
Chai Tea
Calories: 0 | Fat: 0 | Carbs: 0 | Protein: 0 | Sodium: 0
Chai tea is Starbucks’ cleanest option for a calorie-free drink. Made with a blend of warming spices and black tea, this drink provides a cozy flavor profile without adding sugar or fat to your daily intake. It’s perfect if you need a caffeine boost while keeping things simple.
Starbucks Iced Passion Tango Tea
Calories: 0 | Fat: 0 | Carbs: 0 | Protein: 0 | Sodium: 0
For a flavorful but sugar-free alternative, try the Iced Passion Tango Tea. This vibrant pink drink gets its color from hibiscus and is naturally flavored with lemongrass and apple. Since it’s unsweetened, you can enjoy it as a guilt-free refreshment without worrying about added sugars or calories. It’s a great, refreshing option, especially during warmer months.
Starbucks Cold Brew
Calories: 5 | Fat: 0 | Carbs: 0 | Protein: 0 | Sodium: 0
Cold Brew is another excellent low-calorie option. It’s slow-steeped for a smooth and bold flavor, making it a refreshing and energizing choice. At only five calories, this drink provides a solid caffeine hit without added sugars, fats, or unnecessary calories.
Starbucks Jade Citrus Mint Tea
Calories: 0 | Fat: 0 | Carbs: 0 | Protein: 0 | Sodium: 0
Green tea lovers will enjoy the Jade Citrus Mint Tea. This tea offers refreshing flavors like lemon verbena, lemongrass, and a hint of spearmint, making it a delicious and antioxidant-packed choice. As a zero-calorie option, it’s perfect when you want something light but flavorful. You can add a bit of honey for an extra touch, but it’s just as good on its own.
Caffè Americano
Calories: 15 | Fat: 0 | Carbs: 0 | Protein: 0 | Sodium: 0
The Caffè Americano is a simple yet bold choice for coffee lovers. Made by diluting espresso with hot water, it provides the robust flavor of espresso without adding extra calories, sugar, or fat. This drink is perfect for those looking for a strong, low-calorie coffee option that delivers a solid caffeine boost.
Iced Brown Sugar Oat Milk Shaken Espresso
Calories: 120 | Fat: 3g | Carbs: 20g | Protein: 2g | Sodium: 120mg
If you’re looking for a drink that balances flavor and nutrition, the Iced Brown Sugar Oat Milk Shaken Espresso is a great choice. With a mix of espresso, brown sugar, cinnamon, and oat milk, this drink offers a touch of sweetness without being overly indulgent. You can lower the sugar content by asking for two pumps of brown sugar syrup instead of the usual four, making it a lighter option with all the same delicious taste.
Menu items to avoid
While Starbucks offers plenty of healthier food and drink options, some menu items are best avoided if you try to stick to a balanced diet. These items are high in calories, fat, sugar, and sodium, making them less ideal for those watching their intake.
Sausage & Cheddar Breakfast Sandwich
- Calories: 500
- Fat: 28 g (Saturated Fat: 9 g)
- Sodium: 920 mg
- Carbs: 41 g (Fiber: 1 g, Sugar: 3 g)
- Protein: 15 g
Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich
- Calories: 500
- Fat: 30 g (Saturated Fat: 9 g)
- Sodium: 860 mg
- Carbs: 35 g (Fiber: 3 g, Sugar: 3 g)
- Protein: 26 g
Chocolate Marble Loaf Cake
- Calories: 490
- Fat: 24 g (Saturated Fat: 13 g, Trans Fat: 1 g)
- Sodium: 110 mg
- Carbs: 64 g (Fiber: 2 g, Sugar: 43 g)
- Protein: 6 g
S’mores Frappuccino Blended Coffee (Venti, Whole Milk, Whipped Cream)
- Calories: 590
- Fat: 22 g (Saturated Fat: 12 g, Trans Fat: 0.5 g)
- Sodium: 290 mg
- Carbs: 94 g (Fiber: 0 g, Sugar: 88 g)
- Protein: 6 g
White Chocolate Mocha (Venti, Whole Milk, Whipped Cream)
- Calories: 580
- Fat: 26 g (Saturated Fat: 17 g, Trans Fat: 0.5 g)
- Sodium: 290 mg
- Carbs: 69 g (Fiber: 0 g, Sugar: 67 g)
- Protein: 18 g
Cinnamon Dolce Latte
- Calories: 340
- Fat: 14g (Saturated Fat: 9 g, Trans Fat: 0.5 g)
- Sodium: 160 mg
- Carbs: 43 g (Fiber: 0 g, Sugar: 40 g)
- Protein: 12 g
Bottom line
Starbucks offers a range of both indulgent and healthy choices, making it easier to find something that fits your nutritional goals. The key is to make informed decisions based on your personal health needs. Whether you’re looking for a low-calorie drink, a protein-packed snack, or just trying to avoid excess sugar and fat, plenty of options are available.
For those who want to explore Starbucks’ menu more deeply, including nutritional facts for food and beverages, you can check out the Starbucks Food HW Fact Sheet or review their complete nutrition information here. These resources provide comprehensive details to help you make the best choices during your next visit.
