Starbucks has been around since the 1970s, but did you know they only began selling food in 2003? Since then, their food menu has expanded, which means there are more options for you to choose from, especially if you have particular health and nutrition goals.
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As a Registered Dietitian, I’ve rounded up seven of the best meals to order at Starbucks. I consider the balance of calories, fat, carbohydrates (carbs), and protein and compare the meals against similar items on the menu.
(Sodium won’t be included because most restaurant and fast food items are high in sod ium, so I’m not factoring that into my recommendations.)
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I made sure to include both breakfast and lunch items, and aimed to include menu items from most categories (e.g. snack boxes, sandwiches, etc.) so you have some variety.
Sorry, no secret menu drinks, though.
Let’s get started!
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Thanks to the use of turkey bacon and egg whites, this sandwich is lower in fat than many of the others on the menu while still being a good source of protein. It’s not crazy high in carbohydrates for a sandwich, either.
Nutrition stats: 230 calories, 5 grams of fat (2.5 grams saturated), 28 grams of carbohydrates, 17 grams of protein
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I like that this wrap is lower in fat since many of the sandwiches and wraps on the Starbucks menu are high in fat, especially saturated fat. I’m a big fan of the 20 grams of protein, which is great considering this wrap is under 300 calories.
Nutrition stats: 290 calories, 8 grams of fat (3.5 grams saturated), 34 grams of carbohydrates, 20 grams of protein
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Oatmeal is one of my favorite breakfasts nutrition-wise, and I’m glad that Starbucks leaves their oatmeal alone and doesn’t add anything (like sugar). Oatmeal is naturally rich in fiber, a nutrient that 95% of Americans (adults and children) don’t consume enough of, according to the National Institutes of Health!
Nutrition stats: 160 calories, 2.5 grams of fat (0.5 grams saturated), 28 grams of carbohydrates, 5 grams of protein
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As you can see from those nutrition stats, the main drawback is that oatmeal isn’t very high in filling protein. If you’re looking to add some protein, I have just the thing with my next recommendation…
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Starbucks’ egg bites are great on-the-go protein. They’re lower in carbs than most other menu items, and they would be a great addition to the oatmeal – or any other meal that isn’t as filling as you’d like.
I recommend these because they’re made with egg whites, which keeps the fat content lower than the other egg bite options made with the whole eggs (most of the protein is in the whites, anyway).
Nutrition stats: 170 calories, 8 grams of fat (5 grams saturated), 11 grams of carbohydrates, 12 grams of protein
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Out of Starbucks’ sandwiches, I chose this because it’s high in protein without tons of saturated fat. Compared to my second pick for sandwiches (Tomato & Mozzarella on Focaccia), this sandwich adds 1.5 grams of saturated fat but is higher in protein by 17 grams.
(This one is a bit higher in carbs, so if you’re limiting carbs or calories for any reason, I’d suggest eating it open-faced by removing the top piece of bread.)
Nutrition stats: 520 calories, 19 grams of fat (6 grams saturated), 53 grams of carbohydrates, 32 grams of protein
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Many of Starbucks’ food items aren’t vegetarian-friendly, and even fewer are vegan. This is a good vegetarian- and vegan-friendly option, and it’s also lower in fat for anyone following a low-fat diet. It’s not as high in protein as I’d like to see in a meal, but if you’re an ovo-vegetarian, you could add those egg bites mentioned earlier…
Nutrition stats: 230 calories, 7 grams of fat (1 gram saturated), 34 grams of carbohydrates, 8 grams of protein
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I wanted to be sure to include one of the protein boxes, and it took a bit to decide on one (there are currently five options on the menu). I chose this one because it has less saturated fat and sugar than many of the other boxes, and it is also a great source of fiber with five grams per box (most people need at least 25 grams of fiber per day).
Nutrition stats: 460 calories, 24 grams of fat (7 grams saturated), 40 grams of carbohydrates, 22 grams of protein
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Let’s look at all of those meals in one place:
#1: Turkey Bacon, Cheddar & Egg White Sandwich
#2: Spinach, Feta & Egg White Wrap
#3: Rolled & Steel-Cut Oatmeal
#4: Egg White & Roasted Red Pepper Egg Bites
#5: Turkey, Provolone & Pesto on Ciabatta
#6: Spicy Falafel Pocket
#7: Eggs & Cheddar Protein Box
I know which one I’d choose…
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I haven’t personally tried all of these, but I have ordered the Turkey, Provolone & Pesto on Ciabatta a couple of times, and it’s tasty and filling!
Which one catches your eye the most? Drop it in the comments!
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