Is There Anything Healthy to Eat at Starbucks?

January 13, 2026 •

3 min read

With more than 33,000 stores worldwide, Starbucks is a ubiquitous part of daily life for many, offering a quick coffee fix and a wide array of food. But as many of their offerings are famously high in sugar and calories, the question remains: is there anything healthy to eat at Starbucks? The good news is, yes, there are plenty of options for a balanced diet.

Quick Summary

Starbucks offers a variety of healthy food options, including high-protein breakfast wraps, sous vide egg bites, and customizable oatmeal. Customers can also choose from several protein boxes featuring eggs, cheese, and fruit. Making smart menu choices and customizing drinks can help align a Starbucks meal with personal health goals.

Key Points

Protein-rich breakfast options: Focus on items like the Spinach, Feta, and Egg White Wrap or the Egg White and Roasted Red Pepper Sous Vide Egg Bites for a solid protein boost.
Choose wholesome toppings for oatmeal: Opt for fresh fruit and nuts over brown sugar and sweet syrups to keep your classic oatmeal healthy.
Select filling protein boxes for lunch: The Grilled Chicken and Hummus Protein Box or Chickpea Bites & Avocado Protein Box provide a balanced mix of protein, fiber, and vegetables.
Customize your drinks to cut sugar: Reduce sugar intake by requesting fewer syrup pumps, using sugar-free options, or sticking to black coffee or unsweetened tea.
Be mindful of sodium and portion sizes: Some healthier-sounding items can still be high in sodium, so check nutritional information and consider splitting higher-calorie meals.
Use the app for nutritional details: The Starbucks app and website provide comprehensive nutritional information, allowing you to check calories, sugar, and sodium before you order.

Navigating the Breakfast Menu

Navigating the Starbucks food menu can be a challenge, especially if you're trying to make healthy choices. The key is to look beyond the sugar-laden pastries and focus on the menu items that offer a good balance of protein, fiber, and healthy fats.

Protein-Packed Morning Meals

For a solid start to your day, several breakfast items stand out for their nutritional value:

Spinach, Feta, and Egg White Wrap: A perennial favorite for a reason, this wrap packs a satisfying 20 grams of protein and is relatively low in calories. It combines cage-free egg whites, spinach, and feta in a whole-wheat wrap.
Egg White and Roasted Red Pepper Sous Vide Egg Bites: These flavorful, gluten-free egg bites are made with cage-free egg whites, cottage cheese, Monterey Jack cheese, and roasted red peppers. Two bites provide 12 grams of protein for just 170 calories, making them a great snack or lighter meal.
Classic Oatmeal: This simple, yet effective, breakfast is made with a blend of rolled and steel-cut oats. Skip the brown sugar and instead top it with the nut medley and fresh blueberries (if available) for added nutrients without the extra sugar.

Lunch and Afternoon Options

When lunchtime rolls around, you can still find nourishing choices amidst the paninis and pastries.

Grilled Chicken and Hummus Protein Box: This balanced box features grilled chicken, roasted red pepper hummus, naan bread, mini carrots, and snap peas. It’s a filling option with a good mix of lean protein and vegetables.
Chickpea Bites & Avocado Protein Box: A great plant-based alternative, this box includes crispy chickpea bites, snap peas, and carrots, paired with an avocado spread. It offers a solid dose of protein and fiber for a satisfying vegetarian meal.

Making Smart Comparisons: A Quick Look at Starbucks Meals

To help illustrate how healthy options stack up against their less-nutritious counterparts, here is a comparison table of common Starbucks food items.


Item	Calories	Protein (g)	Sugar (g)	Sodium (mg)	Notes
Spinach, Feta, & Egg White Wrap	290	20	5	840	High protein, lower calorie.
Sausage, Cheddar & Egg Sandwich	480	~14	~2	~920	Higher in calories and saturated fat.
Egg White & Roasted Red Pepper Egg Bites	170	12	3	470	High protein, low calorie snack.
Double-Smoked Bacon, Cheddar & Egg Sandwich	500	26	3	970	High in calories, fat, and sodium.
Classic Oatmeal (plain)	160	5	0	125	Low calorie, high fiber base.
Pumpkin Scone	500	~6	~35	~450	Very high in sugar and calories.

Customizing Your Order

Beyond the specific menu items, the most important aspect of eating healthy at Starbucks is learning how to customize your order. This applies to both food and drinks. For instance, when ordering a sandwich or wrap, you can ask for no cheese or less sauce to cut down on fat and sodium. For oatmeal, choose healthier toppings like fresh fruit instead of brown sugar or sweetened nuts.

For drinks, the options are even more numerous. You can ask for fewer pumps of syrup or opt for sugar-free alternatives to drastically reduce sugar content. Choosing low-fat or non-dairy milks over whole milk can also reduce saturated fat and calories. Simply ordering black coffee or unsweetened tea is the healthiest and lowest-calorie beverage choice.

Conclusion: Making Informed Choices

In conclusion, while Starbucks offers many indulgent items, it is absolutely possible to find healthy and nutritious food options. By focusing on high-protein, whole-food options like egg bites, wraps, and customizable oatmeal, and by intelligently customizing your order to reduce sugar and excess calories, you can enjoy a satisfying and healthy meal. Always remember to check the nutritional information, which is readily available on the Starbucks app and website, to make the best decision for your health goals. Making informed choices empowers you to navigate the menu effectively and stay on track with a balanced diet, even when you’re on the go.

For more detailed nutritional information and health facts, you can visit the official Starbucks nutrition page.

Other Considerations for Healthy Eating

Watch the Sodium: While many of the healthy options are lower in calories, some prepared items like wraps can still be high in sodium. If you are watching your sodium intake, check the nutrition facts beforehand.
Pairing is Key: A light breakfast item, like the Egg Bites, can be paired with a piece of fresh fruit from the counter to add fiber and vitamins.
Portion Control: Sometimes the healthiest option is to share a higher-calorie item or eat only half, especially with paninis or baked goods.

By being mindful of your choices, you can make Starbucks a convenient part of a healthy lifestyle instead of a dietary landmine.

Frequently Asked Questions

The Turkey Bacon, Cheddar, and Egg White Sandwich is one of the healthiest breakfast sandwich options, featuring egg whites and reduced-fat cheese on an English muffin, making it lower in calories and fat.

Yes, the Sous Vide Egg Bites, particularly the Egg White and Roasted Red Pepper variety, are a great healthy option. They are high in protein and relatively low in calories, making them a filling and nutritious snack or light meal.

Yes, you can find healthy lunch options like the Grilled Chicken and Hummus Protein Box or the Chickpea Bites & Avocado Protein Box. These items offer a balanced meal with protein, vegetables, and fiber.

To reduce sugar, ask for fewer pumps of syrup, opt for sugar-free syrups, or choose unsweetened drinks like plain coffee or tea. You can also use sweeteners like stevia instead of brown sugar in oatmeal.

Yes, Classic Oatmeal is a very healthy choice, especially if you top it with the nut medley and fresh fruit instead of the brown sugar packet. This customization increases fiber and nutrients while reducing added sugar.

The protein boxes, such as the Eggs & Cheddar Protein Box, can be a great choice for a balanced, on-the-go meal. They typically include lean protein, cheese, fruit, and crackers for a satisfying and nutritious option.

Avoid most bakery items like scones and brownies, as they are very high in sugar and refined grains. Also, be wary of specialty drinks with multiple pumps of flavored syrup, as they can quickly add up in sugar and calories.