If you’re looking for specific nutrition facts for your custom Starbucks drink order, check out my Starbucks Nutrition Calculator!
Starbucks has a wide variety of drink and food options to get you through the day, but how does each option compare nutritionally? Let’s dig in.
- Starbucks drinks can vary significantly once substitutions are made, so you can use my Starbucks Nutrition Calculator to find specific nutrition facts.
- The lowest-calorie breakfast item you’ll find at Starbucks is the Egg White bites, with 170 Calories, 8g Fat, 11g Carbs, and 12g Protein.
- The turkey, provolone, and pesto sandwich is the best source of protein for a Starbucks lunch option (32 grams of protein), even better than the protein boxes.
Is Starbucks healthy?
Well, that’s ultimately your decision. If you’ve hung around here before, you know that “healthy” is very much subjective, and part of my mission here is to help you define that word for yourself.
All I can do is help break down the calories & nutrition facts to help you decide which choices are best for YOUR diet.
First things first, though: this isn’t the entire Starbucks menu. Starbucks has some additional items you won’t find here, but I had to draw the line somewhere.
You may notice some of your favorite items missing, and that could be for a few reasons:
- Starbucks releases a lot of seasonal items. Depending on when you’re reading this, they may have released newer seasonal items that are not represented here.
- I did not include most of the pre-packaged foods. Starbucks has lots of sweets & snacks available, but since most have the nutrition facts printed right on the packages, I didn’t feel it necessary to include them all here. For example, you’ll find Perfect bars are Starbucks, but they are not included here.
And of course, I’m not including every possible drink in this guide, either. When it comes to Starbucks coffee, you can make countless substitutions and changes, so it’s impossible to account for every single drink possibility.
If you want to take all the guesswork out of it, check out my brand new Starbucks Nutrition Calculator which will allow you to customize ANY Starbucks drink exactly the way you want to.
Starbucks Hot Breakfast Menu Calories & Nutrition
Highest Calorie Starbucks Breakfast Item
Bacon, Sausage, & Egg Wrap
640 Calories, 33g Fat, 58g Carbs, 28g Protein
Lowest Calorie Starbucks Breakfast Item
Egg White and Red Pepper Egg Bites
170 Calories, 8g Fat, 11g Carbs, 12g Protein
Starbucks Breakfast Item with Most Well-Rounded Nutrition
Kale & Mushroom Egg Bites
230 Calories, 14g Fat, 11g Carbs, 15g Protein
I don’t spend a lot of time at Starbucks, mostly because I’m cheap and don’t feel like dishing out $5+ daily for my coffee. I always make my own.
However, when I do go there, I always try out a different breakfast option. Taste-wise, I find their food to be decent, especially when you compare it to other coffee shops out there (I’m looking at you, Dunkin).
Nutritionally, some options are certainly more appealing than others.
Starbucks recently came out with the “Impossible” breakfast sandwich for all the plant-based eaters out there, which I think is awesome. However, it does also include egg and cheese, so be careful if you are looking for a fully plant-based option.
Something I’ve noticed is that when something plant-based is on a menu, may people assume that means it’s a healthier options, but it fully depends on your definition of that word.
If healthy means plant-based to you, then you’re set. But if it means lower calorie, a plant-based option isn’t always the best bet. At 420 calories and 22g fat, it’s certainly not terrible, but there are other options you may choose instead: the bacon, gouda, & egg sandwich has 370 calories, or you can go for the turkey bacon & egg white sandwich for only 230 calories.
Let’s not be fooled, however. Lower calorie doesn’t always mean “better”. If you’re looking for food with a small ingredient list, some of these are not going to be very appealing to you.
Let’s look at the ingredients for the Bacon & Gruyere Egg Whites. I mean, they’re little bites of egg, surely they contain minimal ingredients…
Ingredients: Cottage Cheese [Cultured Nonfat Milk, Milk, Nonfat Milk, Contains 2 Or Less Of Whey, Salt, Maltodextrin, Citric Acid, Carrageenan, Mono And Diglycerides, Locust Bean Gum, Guar Gum, Natural Flavors, Vitamin A Palmitate, Carbon Dioxide (To Maintain Freshness), Enzymes], Eggs [Eggs, Citric Acid, Water], Cheese Blend [Monterey Jack Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes), Gruyere Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes), Potato Starch, Powdered Cellulose, Natamycin (A Natural Mold Inhibitor)], Unsalted Butter [Pasteurized Cream, Natural Flavors], Uncured Bacon No Nitrites Or Nitrates Added Except As Naturally Occuring In Sea Salt And Celery Juice Powder [Pork, Water, Sea Salt, Cane Sugar, Cultured Celery Juice, Cherry Powder], Rice Starch, Corn Starch, Salt, White Distilled Vinegar [Diluted With Water To 4 Acidity], Hot Sauce [Distilled Vinegar, Red Pepper, Salt]
Yeah, that’s a long list for a bite of egg.
Don’t get me wrong- I’m not judging, and I’m not saying any of these ingredients are necessarily bad, but it’s just another thing to be mindful of!
Starbucks Bakery Menu Calories & Nutrition
Highest Calorie Starbucks Bakery Item
Double Chocolate Brownie
480 Calories, 28g Fat, 55g Carbs, 6g Protein
Lowest Calorie Starbucks Bakery Item
Petite Vanilla Bean Scone
120 Calories, 4.5g Fat, 18g Carbs, 2g Protein
Starbucks Bakery Item with Most Well-Rounded Nutrition
Ham & Swiss Croissant
320 Calories, 17g Fat, 28g Carbs, 14g Protein
After the hot breakfast options, we get into the bakery items. This is where things get interesting.
It’s easy to think that if you grab a scone, it doesn’t matter which you go with. But as you can see here, it can make quite a difference.
If you go with the Pumpkin Scone (a seasonal item at the time of writing this), you’re looking at a delicious treat for 500 calories.
But if you’re in the mood for a Blueberry Scone instead, you’d actually be consuming over 100 fewer calories.
Similar to the scones we looked at, not all baked goods are created equally.
Let’s say that you want a delicious sweet treat to pair with your morning coffee. If you go based on the sound alone, you may avoid a butter croissant, because you know that butter = high calories. On the other hand, you assume that a simple donut cannot be that high in calories. In your mind, it’s gotta be around 200 calories or so.
Sure, that’s a made-up example, but it’s not farfetched. In this example, the opposite is true: the croissant is quite low in calories at only 250 calories, and the doughnut has a whopping 480 calories!
This is why I love breaking down the menu like this; not because I think we HAVE TO be conscious of calories, but because it can really help us make decisions on what we want to eat based on our goals. Of course, if you’re enjoying baked goods, calories may not be a huge concern for you, but it’s always worthwhile to be informed.
Starbucks Lunch Menu Calories & Nutrition
Highest Calorie Starbucks Lunch Item
Chickpea Bites (Falafel) & Avocado Protein Box
560 Calories, 37g Fat, 43g Carbs, 15g Protein
Lowest Calorie Starbucks Lunch Item
Tomato & Mozzarella on Focaccia
360 Calories, 12g Fat, 47g Carbs, 15g Protein
Starbucks Lunch Item with Most Well-Rounded Nutrition
Eggs & Gouda Protein Box
530 Calories, 28g Fat, 30g Carbs, 26g Protein
If you’re getting work done at Starbucks and need to make it through the afternoon, they’ve got lunch options for ya, too!
I’ve never had lunch at Starbucks, but if your goal is to eat high protein, they’ve got plenty of options.
The one thing you will probably notice with the lunch items is that they are all pretty high in fat. If your goals require eating lower fat, your options are going to be a bit limited here.
You won’t find any Starbucks lunch items with fewer than 10g of fat, with the lowest fat option being the Tomato & Mozzarella Foccaccia sandwich with 12g of fat. Otherwise, most options contain at least 20 grams of fat.
But if your goal is to eat as high protein as possible, and fat content isn’t a huge concern for you, that Turkey, Provolone, and Pesto option is going to be your friend. While it’s a tad higher in calories at 520, it contains 32g of protein!
As someone who eats high-protein, that is definitely the one I would choose if I found myself wanting a solid lunch option.
Starbucks Hot Drink Menu Nutrition
Highest Calorie Hot Starbucks Drink
White Hot Chocolate
440 Calories, 19g Fat, 55g Carbs, 15g Protein
Lowest Calorie Hot Starbucks Drink
Note: I’m not including black coffee here, because that feels like cheating
15 Calories, 0g Fat, 2g Carbs, 1g Protein
Starbucks Hot Drink with Most Well-Rounded Nutrition
110 Calories, 4g Fat, 10g Carbs, 7g Protein
For hot drinks at Starbucks, there are a lot of variations that we need to account for. The above visual guide looks at Grande beverages ordered as-is (meaning we did not make any changes) so remember that the nutrition facts you see will change when you make adjustments.
For example, a Grande Caramel Macchiato will be made with 2% milk, 3 pumps of vanilla syrup, and a caramel drizzle on top.
If you choose to order the same Grande Caramel Macchiato but with almond milk and sugar-free vanilla syrup, the calories are going to look much different!
Don’t worry, I have a breakdown of the calories in Starbucks add-ons (like flavor syrups) in the following section.
Starbucks Cold Drink Menu Nutrition
Highest Calorie Cold Starbucks Drink
Frappuccino (most flavors will fit this category)
420 Calories, 15g Fat, 66g Carbs, 6g Protein
Lowest Calorie Cold Starbucks Drink
Cold Brew With Milk
35 Calories, 1.5g Fat, 3g Carbs, 2g Protein
Starbucks Cold Drink with Most Well-Rounded Nutrition
Iced Caffè Latte
130 Calories, 4.5g Fat, 13g Carbs, 8g Protein
In my mind, cold coffee is FAR superior to hot coffee, and I’ll choose an iced drink no matter what the weather is outside.
I tend to stick with black cold brew coffee, because cold brew has a natural sweetness to it that I don’t think needs much added to it. But if you need some flavor in your coffee, there are a ton of options depending on your tastes (and calorie preferences).
To keep things simple and low-calorie, you can stick with a splash of milk, which will only add 35 calories total to your cold brew.
You can take things one step further by choosing vanilla sweet cream, which will still only be around 100 calories in total.
Or you can top your cold brew with some cold foam, bringing the total Sweet Cream Cold Foam Cold Brew to around 200 calories.
I’d like to point out that I only added one Frappuccino flavor to this guide, but I can assure you that Frappuccinos will consistently be the highest-calorie drink option at Starbucks. If you stick with a regular coffee Frappuccino, you only have 230 calories, which is not bad at all.
But if you go with a Pumpkin Spice Frappuccino, Java Chip Frappuccino, or Mocha Cookie Crumble Frappuccino, you’re looking at 420 calories, 440 calories, and 480 calories, respectively.
Calories & Nutrition for Starbucks Coffee Add-Ons & Substitutions
While you can order directly off the menu, sometimes you might want to make some substitutions, and there are plenty that you can make.
If you’re ordering a custom drink, there are a few things to keep in mind.
First, it’s best to avoid whipped cream if you’re worried about calories. In terms of sugar, whipped cream is not going to add a whole lot, but it can easily add 100 extra calories to your drink. Sure, it makes the drinks aesthetic, but if you need to cut calories, that’s a very easy way to do so.
The cold foam is on the opposite end of the spectrum of the whipped cream, and that is ALL sugar and no fat. Granted, it’s a small amount, but for my Keto friends out there, keep that in mind.
Another thing to note is that any sugar-free syrups will be calorie and macro-free. But if artificial sweeteners aren’t your thing, a pump or two of regular syrup will only add 20-40 calories, so it can still be a decent option.
If you want a (practically) calorie-free add-in, plus an extra caffeine boost, I recommend adding an espresso shot to your drink! Little calories, lots of jitters.
When it comes to adding flavor to your Starbucks drinks, you are able to choose exactly how many pumps you’d like to add. If you leave it up to the barista, they’ll add a specific amount of flavor syrup based on the size you order:
Short: 2 pumps
Tall: 3 pumps
Grande: 4 pumps
Venti: 6 pumps
Trenta: 7 pumps
Don’t want to do the math yourself? I don’t blame you at all. That’s why I created the most extensive Starbucks Nutrition Calculator out there! Check it out if you want to play with all of these customizations and add-ins to see how it changes the calories in your favorite drink.
Do drink add-ons really make a difference?
If you’re tracking your calories, you should take EVERYTHING into account.
That doesn’t mean you have to count every single thing you consume to make progress, but if you are choosing to count your calories and you’re not seeing results, it’s a great place to start.
It’s easy to dismiss your Starbucks coffee and just say you drank a cold brew coffee. But unless you’re drinking that coffee black, there are calories, and sometimes those can really add up.
That is when the add-ins really matter.
I didn’t want to use an extreme example of a 600+ calorie drink, so let’s look at the Salted Caramel Cold Brew. Being a flavored cold brew, it’s easy to just count that as a regular cold brew. However, that’s 230 calories you’re not accounting for, which can end up really making a difference if you drink it regularly.
Even if you’re just adding cream & sugar to your coffee, as we saw in the guide above, it’s going to add some calories that you’re not counting.
While the impact may seem very minimal, if you are drinking Starbucks coffee every single day, those extra calories can start to add up on you if unaccounted for,
Do you need to give up coffee to save calories? Don’t be silly!
We could all use some delicious coffee in our lives.
Ordering the flavored cold brew is totally fine, and you’re free to add in whatever you’d like to your Starbucks coffee. You can, and should, consume what you want.
But if calories are a concern for you, don’t totally discount the add-ons. Even if it’s only 30-50 calories at a time, many of us are drinking Starbucks on a regular basis, so those unaccounted-for calories can sneak up on us.
Save calories (and money) by making your own coffee at home
I’m not at all opposed to ordering Starbucks once in a while, but it can really take a toll on your wallet.
When it comes to ordering healthy options that fit your lifestyle, there are plenty of options you can choose at Starbucks. If you’re dieting, or simply mindful of what you’re consuming, ordering Starbucks does not need to be avoided!
But with that being said, I’m a huge fan of making my own delicious coffee at home, so I wrote up a few fool-proof guides to help you do just that.
First things first, I recommend checking out my Cold Brew Coffee Guide. I laid out absolutely everything you need to make your own cold brew concentrate at home, and it’s much easier than you might think!
When you’re ready to take your coffee to the next level, you can try making your own Vanilla Sweet Cream Cold Foam Cold Brew.
In case it isn’t painfully obvious, I love cold brew, and it’s my go-to brewing method for delicious coffee!
You can keep things simple by making iced coffee instead of cold brew, but trust me when I say cold brew is far superior.
And if you’re looking for specific lower-calorie drinks that you can order at Starbucks, my friend The Macro Barista has a ton of amazing orders you can check out and try for yourself.
Summary: Is Starbucks healthy?
At the end of the day, it comes down to how you define healthy.
Starbucks surely has a ton of options, and based on your preferences, there is likely an option that is appealing to you.
Most of the food options are higher in fat, but given the option to go with egg whites for breakfast, you can easily grab a lower fat, higher protein option! For me, that makes some of their options healthier, because my goals have me eating high protein most of the time.
Baked goods aren’t necessarily known for being “healthy” items, and should be looked at as treats. If you want to grab a baked treat, you’re not going to be looking for a high protein or super low-calorie option, so it’s okay to treat yourself.
For Starbucks coffee, the calories can vary widely, so just be mindful of what you’re ordering. Since there are so many substitution options, you’ll be able to easily create a drink that perfectly fits your lifestyle and preferences.
Don’t forget that you can use my Starbucks Nutrition Calculator to build the perfect drink for you.
All I can do is provide you with the info, and I hope you find it helpful!