Starbucksnutrition: calories, macros & the healthiest picks
Every Starbucks menu item we track — 16 items, averaging 329 calories — checked against Starbucks's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Egg White & Roasted Red Pepper Egg Bites
12g protein for 170 cal — 7.1g protein per 100 cal
Spinach, Feta & Egg White Wrap
20g protein for 290 cal — 6.9g protein per 100 cal
Caffè Latte
13g protein for 190 cal — 6.8g protein per 100 cal
Lowest-calorie, still filling
Spinach, Feta & Egg White Wrap
290 cal with 20g protein
Eggs & Cheddar Protein Box
460 cal with 22g protein
Cheese & Fruit Protein Box
470 cal with 22g protein
Watch out for
Double-Smoked Bacon, Cheddar & Egg Sandwich — 500 cal, 27g fat — the single biggest item on the menu.
Full Starbucks nutrition table
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16 items
Egg White & Roasted Red Pepper Egg Bites 1 serving, 130 g (2 egg bites) | 170 | 12 | 11 | 8 |
Caffè Latte Grande (16 fl oz), 2% milk | 190 | 13 | 19 | 7 |
Caramel Macchiato Grande (16 fl oz), 2% milk | 250 | 10 | 35 | 7 |
Butter Croissant 1 serving, 62 g | 250 | 5 | 26 | 14 |
Turkey Bacon, Cheddar & Egg White Sandwich 1 serving, 142 g, on wheat English muffin | 260 | 17 | 30 | 9 |
Spinach, Feta & Egg White Wrap 1 serving, 159 g, whole-wheat wrap | 290 | 20 | 34 | 8 |
Bacon & Gruyère Egg Bites 1 serving, 130 g (2 egg bites) | 300 | 19 | 9 | 20 |
Chocolate Croissant 1 serving, 80 g | 300 | 5 | 34 | 18 |
Ham & Swiss Croissant 1 serving, 102 g | 330 | 14 | 31 | 16 |
Bacon, Gouda & Egg Sandwich 1 serving, 120 g, on artisan roll | 360 | 18 | 35 | 18 |
Blueberry Streusel Muffin 1 serving, 105 g | 370 | 5 | 47 | 18 |
Caramel Frappuccino Blended Beverage Grande (16 fl oz), 2% milk, whipped cream | 380 | 4 | 55 | 16 |
White Chocolate Mocha Grande (16 fl oz), 2% milk, whipped cream | 390 | 13 | 47 | 17 |
Eggs & Cheddar Protein Box 1 serving, 247 g | 460 | 22 | 40 | 24 |
Cheese & Fruit Protein Box 1 serving, 225 g | 470 | 22 | 36 | 27 |
Double-Smoked Bacon, Cheddar & Egg Sandwich 1 serving, 148 g, on croissant bun | 500 | 21 | 43 | 27 |
FAQ
What's the healthiest thing to order at Starbucks?
Based on verified nutrition data across Starbucks's full menu, the Egg White & Roasted Red Pepper Egg Bites has the best protein-to-calorie ratio on the menu — 12g protein for 170 cal — 7.1g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Spinach, Feta & Egg White Wrap comes in at 290 calories with 20g of protein.
How many calories are in a typical Starbucks order?
Across the 16 menu items we track for Starbucks, the average is about 329 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at Starbucks?
The Egg White & Roasted Red Pepper Egg Bites is the most protein-efficient item on the Starbucks menu: 12g protein for 170 cal — 7.1g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at Starbucks?
The Double-Smoked Bacon, Cheddar & Egg Sandwich is the single biggest item on the Starbucks menu we track — 500 cal, 27g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this Starbucks nutrition data accurate?
Yes — every item is checked against Starbucks's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a Starbucks menu in the app.
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Compare nutrition at other chains
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