How many calories in a morning bun from Starbucks?

November 4, 2025 •

4 min read

According to nutritional data, a single Starbucks morning bun can contain well over 350 calories. For anyone tracking their food intake, understanding exactly how many calories are in a morning bun from Starbucks is the first step toward making a mindful breakfast choice. This popular pastry, known for its flaky layers and cinnamon-sugar swirl, packs a significant caloric punch that is important to consider.

Quick Summary

This article details the comprehensive nutritional profile of the Starbucks morning bun, examining its calorie count, fat, carbohydrate, and sugar content for a complete dietary analysis. It also provides comparisons to other Starbucks baked goods.

Key Points

Official Calorie Count: A Starbucks morning bun typically contains around 350 calories per serving.
High in Carbs and Fat: The pastry's fluffy, buttery layers contribute to its high fat (16g) and carbohydrate (45g) content.
Sugar Content: A significant portion of the morning bun's calories come from sugar, with about 19g per serving.
Not a Protein Source: With only 6g of protein, it does not provide substantial satiety for a meal.
Treat, Not Staple: The morning bun is best enjoyed as an occasional treat rather than a regular breakfast item due to its nutritional profile.
Consider Alternatives: Healthier Starbucks options include the Petite Vanilla Bean Scone or Sous Vide Egg Bites for lower calorie counts and higher protein.

The Official Calorie Count and What It Means

For many patrons, the buttery, flaky texture and sweet cinnamon-sugar swirl of a morning bun make it an irresistible start to the day. However, that deliciousness comes with a notable caloric value. While there have been slight variations over the years, the current nutritional information for a single Starbucks morning bun, according to recent sources, is approximately 350 calories. It's crucial to acknowledge that this figure can fluctuate based on location and specific preparation, but it serves as a reliable benchmark. For many, a single 350-calorie pastry represents a significant portion of their recommended daily calorie intake, particularly if paired with a calorie-dense coffee beverage.

Breaking Down the Macros

To truly understand the impact of the morning bun, a deeper look into its macronutrient breakdown is necessary. This pastry is surprisingly balanced but leans heavily on carbohydrates and fats, with a much lower protein count. The following is a typical breakdown for a single morning bun:

Carbohydrates: Approximately 45g, with a large portion of that coming from sugars (around 19g). This carbohydrate load provides the immediate energy boost, but the high sugar content can lead to a quick spike and crash in blood sugar levels.
Fats: Roughly 16g of total fat. This is where the rich, buttery flavor and texture come from, with a significant amount of the fat being saturated (around 9g) due to the laminated dough process.
Protein: A modest 6g. While it offers some protein, it's not a substantial source and won't contribute significantly to feelings of fullness compared to a high-protein breakfast.

The Anatomy of a Morning Bun

The reason behind these macros is rooted in the pastry's construction. A morning bun is essentially a hybrid of a croissant and a cinnamon roll. It uses a buttery, laminated croissant-like dough that creates its signature flaky layers. This is then layered with a cinnamon-sugar mixture, rolled, and baked. The liberal use of butter in the dough and sugar in the filling are the primary drivers of its high fat and carbohydrate content, respectively. This makes it a treat food rather than a nutritionally complete meal.

Making a Healthier Choice at Starbucks

If you are watching your calorie intake but still want a treat, it's important to understand how the morning bun compares to other options and what alternatives are available. The following lists some healthier choices you could consider:

The Petite Vanilla Bean Scone: At just 130 calories, this offers a much smaller, more controlled treat.
The Ham & Swiss Croissant: While a savory option, it has 320 calories and offers more protein (18g) for better satiety.
Egg White & Roasted Red Pepper Sous Vide Egg Bites: A protein-rich option at 170 calories, this is a much more balanced and filling choice.
An unadorned butter croissant: This offers the flaky pastry experience for fewer calories (250) than the morning bun.

By being aware of these differences, you can still enjoy a coffee shop treat without derailing your dietary goals. For instance, pairing a lower-calorie scone with a protein-heavy Greek yogurt from the refrigerated case creates a more satisfying and nutritionally balanced meal than a morning bun alone.

Comparison Table: Morning Bun vs. Other Starbucks Pastries


Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Morning Bun	350	16	45	6
Butter Croissant	250	10	35	4
Chocolate Croissant	300	18	34	5
Cinnamon Coffee Cake	380	15	57	4
Iced Lemon Loaf	410	15	63	4

Conclusion

While a delicious indulgence, the Starbucks morning bun is a high-calorie, high-fat, and high-sugar pastry that is best enjoyed in moderation. With 350 calories and a significant amount of saturated fat and carbohydrates, it's not the most balanced breakfast choice. For those mindful of their diet, a full understanding of its nutritional content is essential. By comparing it to other menu items and considering healthier alternatives, you can still enjoy the Starbucks experience without compromising your wellness goals. Whether you choose the morning bun as an occasional treat or opt for a more balanced menu item, being informed is always the best approach. You can always check the latest nutritional information on the official Starbucks website.

A Final Word on Moderation

Enjoying treats is part of a balanced lifestyle, and there's nothing wrong with a Starbucks morning bun from time to time. The key is to be aware of the nutritional trade-offs and to consider how it fits into your overall dietary pattern. For those seeking to manage their weight, options like the Petite Vanilla Bean Scone or the Sous Vide Egg Bites provide a path to enjoying a treat while staying closer to their health targets. Armed with this knowledge, you can make smarter, more satisfying choices on your next coffee run.

This content is based on available data and is intended for informational purposes. Nutritional values can vary by region and recipe modifications.

Frequently Asked Questions

No, the Starbucks morning bun is not considered a healthy breakfast option due to its high calorie, fat, and sugar content. It is best enjoyed as an occasional treat rather than a daily staple.

A Starbucks morning bun has significantly more calories (around 350) than a standard Starbucks butter croissant (250 calories), primarily due to the added cinnamon and sugar filling.

Yes, as of current information, the morning bun remains a common bakery item at many Starbucks locations. However, availability can sometimes vary by region and store.

The calories in a morning bun come primarily from its high carbohydrate and fat content. The buttery, laminated dough and the cinnamon-sugar swirl are the main contributors to its caloric value.

For a lower-calorie option, the Petite Vanilla Bean Scone (130 calories) is a good alternative. For a more balanced, protein-rich choice, consider the Egg White & Roasted Red Pepper Sous Vide Egg Bites.

Yes, Starbucks provides detailed nutritional information for its menu items, including other pastries like croissants, loaves, and muffins, which can be found on their official website.

A morning bun is made from a laminated, croissant-like dough, layered with a mixture of cinnamon, sugar, and sometimes orange zest. The ingredients and preparation are what give it its distinct flaky texture and sweet flavor.