How many calories are in 2 egg bites from Starbucks?

December 17, 2025 •

3 min read

According to Starbucks' official nutritional information, a serving of two Egg White & Roasted Red Pepper egg bites contains 170 calories, while the Bacon & Gruyère variety has 300 calories. This calorie difference is a major factor for those tracking their intake, making it crucial to know which flavor you are choosing.

Quick Summary

Starbucks egg bite calories vary significantly by flavor, with the Egg White & Roasted Red Pepper option being lower than the Bacon & Gruyère variety. This guide provides a detailed nutritional breakdown.

Key Points

Calorie variation: The calorie count depends entirely on the flavor you choose, ranging from 170 to 300 calories per two-pack.
Bacon & Gruyère: The Bacon & Gruyère egg bites contain 300 calories and 19g of protein per two bites.
Egg White & Roasted Red Pepper: The Egg White & Roasted Red Pepper egg bites have 170 calories and 12g of protein per two bites.
Protein source: Both varieties are a significant source of protein, helping to keep you full longer.
Sous vide preparation: Starbucks uses a French sous vide technique to cook the eggs, resulting in a perfectly tender texture.
Healthier option: The Egg White & Roasted Red Pepper option is a lower-calorie and lower-fat choice for diet-conscious consumers.
Portion control: Compared to other Starbucks breakfast sandwiches, the egg bites offer a controlled and satisfying portion size.

Starbucks Egg Bites: A Closer Look at Calories

Starbucks' Sous Vide Egg Bites have become a popular grab-and-go breakfast choice for many, especially those looking for a protein-packed meal. The calorie count, however, depends entirely on the flavor you select. The Bacon & Gruyère egg bites are considerably higher in calories due to the bacon and richer cheeses, while the Egg White & Roasted Red Pepper egg bites offer a lighter alternative.

The Nutritional Breakdown by Flavor

To understand the caloric difference, let's explore the macronutrient composition of each variety. The primary ingredients, such as cheese and meat, are the biggest factors influencing the total calorie count and the fat content. Both options are prepared using the French sous vide technique, which results in a fluffy, uniform texture.

Egg White & Roasted Red Pepper Egg Bites (per 2 bites)

Calories: 170
Fat: 8g
Saturated Fat: 5g
Carbohydrates: 11g
Protein: 12g
Sodium: 470mg

Bacon & Gruyère Egg Bites (per 2 bites)

Calories: 300
Fat: 20g
Saturated Fat: 12g
Carbohydrates: 9g
Protein: 19g
Sodium: 680mg

Making a Healthier Choice

For those watching their caloric intake, the Egg White & Roasted Red Pepper variety is the clear winner. With 130 fewer calories and significantly less fat per serving, it's a more diet-friendly option. However, the Bacon & Gruyère egg bites offer a higher protein content, which can help with satiety, but this comes at the cost of more calories and fat. Your best choice depends on your specific nutritional goals, such as prioritizing protein over total calories.

The Sous Vide Method and Nutritional Impact

Starbucks' choice to use the sous vide cooking method is noteworthy. This technique involves cooking ingredients in a precisely temperature-controlled water bath. It ensures the eggs are cooked evenly and remain tender without requiring added oils or fats during preparation. While the method itself is healthy, the final calorie count is determined by the ingredients added to the egg mixture, like cheese and meat, rather than the cooking process.

Comparison with Other Starbucks Breakfast Items

When comparing the egg bites to other popular Starbucks breakfast options, their calorie counts position them in different tiers. For instance, a Double-Smoked Bacon, Cheddar & Egg Sandwich contains 500 calories, and a Spinach, Feta & Cage-Free Egg White Wrap has 290 calories. The egg bites offer a more controlled portion size, making it easier to manage calorie consumption. This makes them a great option for those seeking a quick, satisfying, and portion-controlled breakfast or snack.


Item	Calories (per serving)	Protein (g)	Fat (g)	Carbs (g)
Egg White & Roasted Red Pepper Egg Bites	170	12	8	11
Bacon & Gruyère Egg Bites	300	19	20	9
Spinach, Feta & Egg White Wrap	290	20	8	34
Double-Smoked Bacon, Cheddar & Egg Sandwich	500	21	27	43

Conclusion

The number of calories in 2 egg bites from Starbucks varies substantially by flavor. The Egg White & Roasted Red Pepper egg bites contain 170 calories, while the Bacon & Gruyère egg bites have 300. The choice between the two depends on your dietary needs, whether you are aiming for lower calories or higher protein content. Always check the specific nutrition information for the flavor you intend to purchase to ensure it aligns with your health and wellness goals.

Frequently Asked Questions

A serving of two Bacon and Gruyère egg bites from Starbucks contains 300 calories.

There are 170 calories in a serving of two Egg White and Roasted Red Pepper egg bites.

The Egg White and Roasted Red Pepper egg bites are considered the healthier option due to their lower calorie and fat content compared to the Bacon and Gruyère variety.

Yes, Starbucks egg bites are a good source of protein. The Bacon & Gruyère has 19g of protein and the Egg White & Roasted Red Pepper has 12g of protein per two bites.

Starbucks cooks their egg bites using the French sous vide technique, which involves slow-cooking them in a temperature-controlled water bath for a velvety texture.

Yes, both egg bite varieties are relatively low in carbohydrates, with the Bacon & Gruyère having 9g and the Egg White & Roasted Red Pepper having 11g per serving.

The Bacon & Gruyère egg bites have significantly more fat, with 20g per serving, compared to the Egg White & Roasted Red Pepper's 8g per serving.