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Starbucks is the destination many of us turn to for our daily caffeine fix. But beyond the chain’s wide selection of coffee and tea drinks, Starbucks has an impressive array of food options to enjoy with your cup of Joe. Sure, it has some classic coffee shop staples like croissants, muffins, and other pastries that, while delicious, wouldn’t necessarily be considered a healthy choice by many standards. But among the cookies, cake pops, and other sweet treats, there are some healthy Starbucks foods that can help you sneak in some necessary nutrition.
Although there are quite a few better-for-you options available, we asked a dietitian to help us select 15 of the absolute healthiest Starbucks food items. From breakfast to lunch to snacks, here are your best bets for a healthy meal at Starbucks. And next, be sure to check out Every Starbucks Coffee Drink—Ranked by Sugar Content.
Hot Breakfast
Spinach, Feta, & Cage-Free Egg White Wrap
Courtesy of Starbucks
Nutrition (Per wrap):
Calories: 290
Fat: 8 g (Saturated Fat: 3.5 g)
Sodium: 840 mg
Carbs: 34 g (Fiber: 3 g, Sugar: 5 g)
Protein: 20 g
Made with cage-free egg whites, real spinach, and feta cheese, this wrap provides 3 grams and fiber and a whopping 20 grams of protein. Bonus? It’s easy to eat on-the-go.
Kale & Mushroom Egg Bites
Courtesy of Starbucks
Nutrition (Per order):
Calories: 230
Fat: 14 g (Saturated Fat: 9 g)
Sodium: 340 mg
Carbs: 11 g (Fiber: 2 g, Sugar: 1 g)
Protein: 15 g
These egg bites are made with veggies like kale and portabella mushrooms, cage-free eggs, and real cheese. With 15 grams of protein per serving, they can be a quality addition to your breakfast or snack and absolutely qualify as a healthy Starbucks food order.
Turkey Bacon, Cheddar, & Egg White Sandwich
Courtesy of Starbucks
Nutrition (Per sandwich):
Calories: 230
Fat: 5 g (Saturated Fat: 2.5 g)
Sodium: 560 mg
Carbs: 28 g (Fiber: 3 g, Sugar: 2 g)
Protein: 17 g
Turkey bacon, cage-free egg whites, and reduced-fat white cheddar cheese on a wheat English muffin combine to make a sandwich with less than 250 calories per serving. Pair it with some fruit and, of course, your favorite coffee for a balanced meal.
Potato, Cheddar & Chive Bakes
Starbucks
Nutrition (Per order):
Calories: 210
Fat: 13 g (Saturated Fat: 7 g)
Sodium: 410 mg
Carbs: 11 g (Fiber: 0 g, Sugar: 2 g)
Protein: 12 g
These Potato, Cheddar & Chive Bakes are one of the newer breakfast items at Starbucks. We love these because they’re made with ingredients like potato, cottage cheese, eggs, cheddar cheese, and spinach, and they provide a nice boost of protein while keeping calories, sodium, and carbohydrates on the lower end.
Oatmeal & Yogurt
Rolled & Steel Cut Oatmeal
Starbucks
Nutrition (Per order):
Calories: 160
Fat: 2.5 g (Saturated Fat: 0.5 g)
Sodium: 125 mg
Carbs: 28 g (Fiber: 4 g, Sugar: 0 g)
Protein: 5 g
The fiber and antioxidants in Starbucks’ Rolled & Steel Cut Oatmeal are an excellent choice for most diets, and some small tweaks can add even more nutrients to the mix. Skip the added brown sugar and instead enjoy it with dried fruit and nuts for a dish that’s chock-full of whole-grain goodness, and makes an excellent healthy Starbucks food order.
Berry Trio Yogurt Parfait
Courtesy of Starbucks
Nutrition (Per order):
Calories: 240
Fat: 2.5 g (Saturated Fat: 0 g)
Sodium: 125 mg
Carbs: 39 g (Fiber: 2 g, Sugar: 25 g)
Protein: 14 g
The Berry Trio Yogurt Parfait is an excellent choice for those who want a boost of protein with very little fat and calories. Yes, this one is a bit high in sugar at 25 grams, so whether or not you choose this item depends on your personal health goals.
Bakery
Everything Bagel
Starbucks
Nutrition (Per bagel):
Calories: 290
Fat: 2.5 g (Saturated Fat: 0.5 g)
Sodium: 530 mg
Carbs: 57 g (Fiber: 3 g, Sugar: 5 g)
Protein: 10 g
There aren’t many “healthy” items from the bakery section on the Starbucks menu, but the Everything Bagel isn’t too bad, especially if you pair it with the Avocado Spread, which would add fiber and healthy fats to your breakfast.
Lunch
Cheese & Fruit Protein Box
Starbucks
Nutrition (Per box):
Calories: 470
Fat: 28 g (Saturated Fat: 16 g)
Sodium: 770 mg
Carbs: 37 g (Fiber: 3 g, Sugar: 17 g)
Protein: 20 g
Cheese and fruit is the quintessential healthy food pairing that checks a slew of key boxes, providing protein, fat, fiber, and healthy carbs. What’s especially great about this Starbucks Protein Box are the additions of olive oil and sea salt crackers, which add a much-needed, satisfying crunch.
Chickpea Bites & Avocado Protein Box
Courtesy of Starbucks
Nutrition (Per box):
Calories: 560
Fat: 37 g (Saturated Fat: 4.5 g)
Sodium: 710 mg
Carbs: 43 g (Fiber: 13 g, Sugar: 7 g)
Protein: 15 g
While this option is relatively higher in calories and fat compared to other Starbucks food choices, it does contain 13 grams of fiber and 15 grams of plant-based proteins. The falafel-inspired chickpea bites are surprisingly satisfying, and the fresh veggie additions help people meet their veggie needs—which we all can use.6254a4d1642c605c54bf1cab17d50f1e
Tomato & Mozzarella on Focaccia
Starbucks
Nutrition (Per sandwich):
Calories: 360
Fat: 12 g (Saturated Fat: 4.5 g)
Sodium: 590 mg
Carbs: 47 g (Fiber: 1 g, Sugar: 2 g)
Protein: 15 g
This vegetarian, high-protein sandwich is made with roasted tomatoes, mozzarella, spinach, and basil pesto. The focaccia bread may not be the healthiest carb option out there, but it sure is delicious, and you can also remove one side of the bread and enjoy it open-faced to save some carbs.
Eggs & Gouda Protein Box
Starbucks
Nutrition (Per box):
Calories: 530
Fat: 28 g (Saturated Fat: 10 g)
Sodium: 790 mg
Carbs: 30 g (Fiber: 5 g, Sugar: 23 g)
Protein: 26 g
This Eggs & Gouda Protein Box from Starbucks is a balanced meal you can enjoy on-the-go. With hard-boiled eggs, gouda cheese, dried apricots and apples, peanut butter spread, and multigrain crackers, this box is only 530 calories but packs in 5 grams of gut-healthy fiber and 26 grams of filling protein.
Snacks & Sweets
SkinnyDipped Dark Chocolate Almonds
Starbucks
Nutrition (Per bag):
Calories: 170
Fat: 12 g (Saturated Fat: 4.5 g)
Sodium: 85 mg
Carbs: 15 g (Fiber: 6 g, Sugar: 5 g)
Protein: 5 g
If you want a sweet treat without too much added sugar, we recommend the SkinnyDipped Dark Chocolate Cocoa Almonds. Whether you have it as a snack or dessert, this treat will give you fiber, protein, and healthy fats, and it will satiate those intense sweet cravings with only 5 grams of total sugar.
Butter Popcorn
Starbucks
Nutrition (Per bag):
Calories: 150
Fat: 7 g (Saturated Fat: 1 g)
Sodium: 240 mg
Carbs: 18 g (Fiber: 3 g, Sugar: 1 g)
Protein: 2 g
The Butter Popcorn from Starbucks can satisfy those salty snack cravings for only 150 calories. Even though it contains butter, there’s only 1 gram of saturated fat, which is good news for those monitoring their intake for heart health reasons.
That’s It Apple & Blueberry Bar
Courtesy of Starbucks
Nutrition (Per bar):
Calories: 100
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 25 mg
Carbs: 26 g (Fiber: 4 g, Sugar: 19 g)
Protein: 1 g
Starbucks also carries That’s It bars, which are made with dried fruit and no added sugar. They are also free from major allergens, naturally sweet, and help you meet your fruit intake goals without having to slice open an orange or wash a bunch of berries. Drying fruit concentrates the content of polyphenols (plant compounds), and therefore, antioxidant activity is present in the final product, too. Dried fruit consumption is associated with higher diet quality and greater intake of under-consumed nutrients, according to NHANES data.
Dark Chocolate-Covered Espresso Beans
Starbucks
Nutrition (Per bag):
Calories: 260
Fat: 15 g (Saturated Fat: 8 g)
Sodium: 10 mg
Carbs: 29 g (Fiber: 3 g, Sugar: 22 g)
Protein: 3 g
While eating the entire bag of dark chocolate-covered espresso beans isn’t ideal, having some from Starbucks as a one-off sweet treat can help you get your caffeine boost, along with additional copper, magnesium, and plant compounds. Eating dark chocolate is linked to positive heart health outcomes, and it can satisfy a sweet tooth to boot, which is why we’re including it as a healthy Starbucks food option.
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This story has been updated to include additional entries, fact-checking, and copy-editing.
