Nutrition Diet: How many calories do Starbucks roasted red pepper egg bites have?

November 5, 2025 •

3 min read

According to Starbucks' official nutrition information, a single serving of their Egg White & Roasted Red Pepper Egg Bites contains 170 calories. This popular breakfast item is cooked using the sous vide method, resulting in a light and velvety texture that many people find appealing for a quick, high-protein meal on the go.

Quick Summary

The Egg White & Roasted Red Pepper Egg Bites at Starbucks contain 170 calories, with 12 grams of protein and 8 grams of fat, making them a protein-rich option for breakfast.

Key Points

Calorie Count: Starbucks Roasted Red Pepper Egg Bites have 170 calories per serving.
High in Protein: Each serving provides 12g of protein, which helps with satiety.
Moderate Fat: The total fat is 8g per serving, with 5g being saturated fat.
Relatively High Sodium: They contain 470mg of sodium, accounting for 20% of the daily value.
Low in Fiber and Sugar: With 0g of dietary fiber and 3g of sugar, they are not a significant source of these nutrients.
Comparison to Other Flavors: The Roasted Red Pepper variety is significantly lower in calories and fat than the Bacon & Gruyère option.
Cooking Method: The sous vide technique results in a moist, velvety texture and avoids excess added oil.

A Detailed Look at the Nutritional Profile

Understanding the calorie count is just the first step toward making an informed nutritional choice. While the headline answer to 'how many calories do Starbucks roasted red pepper egg bites have?' is 170, a full nutritional breakdown is essential for those monitoring their diet. Each serving consists of two egg bites made with cage-free egg whites, Monterey Jack cheese, spinach, and fire-roasted red peppers.

Macronutrient Breakdown

Here is the detailed nutritional information for one serving (two bites) of the Egg White & Roasted Red Pepper Egg Bites:

Calories: 170
Total Fat: 8g (10% Daily Value)
- Saturated Fat: 5g (25% Daily Value)
- Trans Fat: 0g
Cholesterol: 25mg (8% Daily Value)
Sodium: 470mg (20% Daily Value)
Total Carbohydrates: 11g (4% Daily Value)
- Dietary Fiber: 0g
- Sugars: 3g
Protein: 12g

How Sous Vide Affects Nutrition and Texture

The sous vide cooking technique, a method of slow-cooking in a temperature-controlled water bath, plays a crucial role in the nutritional quality and flavor of Starbucks' egg bites. Unlike traditional baking or frying, this method ensures the ingredients are cooked evenly and gently, preserving moisture and creating a uniquely velvety, smooth texture. For health-conscious consumers, sous vide is appealing because it doesn't require extra oil or fat, which can help control the total calorie and fat content.

Making Them Part of a Balanced Diet

For individuals following a specific diet, the roasted red pepper egg bites can be a useful tool. Their relatively high protein content (12g) is excellent for promoting satiety and supporting muscle maintenance. For those on a lower-calorie diet, the 170-calorie count can be a manageable part of a breakfast meal. However, the sodium content is something to be aware of, especially for individuals watching their blood pressure or sodium intake. Pairing the egg bites with a serving of fruit or a black coffee can create a more balanced and complete meal.

Comparing Different Starbucks Egg Bites

Starbucks offers a variety of egg bite flavors, each with a different nutritional profile. Comparing these options can help you decide which best fits your dietary goals.


Nutritional Value	Roasted Red Pepper Egg Bites	Bacon & Gruyère Egg Bites	Kale & Portabella Mushroom Egg Bites
Calories	170	300	230
Total Fat	8g	20g	14g
Saturated Fat	5g	12g	9g
Protein	12g	19g	15g
Sodium	470mg	680mg	340mg
Carbohydrates	11g	9g	11g

Pros and Cons: A Quick Look

Pros of Starbucks Roasted Red Pepper Egg Bites

High Protein: With 12 grams per serving, they are a solid protein source for a small meal.
Convenient: Perfect for a quick, on-the-go breakfast when time is limited.
Low in Sugar: Contains only 3g of sugar, making them a better choice than many sugary breakfast items.
Vegetarian-Friendly: The roasted red pepper flavor contains no meat, making it a suitable option for vegetarians.

Cons of Starbucks Roasted Red Pepper Egg Bites

High Sodium: The 470mg of sodium represents 20% of the recommended daily value, which is quite high for a small meal.
Low Fiber: With 0g of dietary fiber, they lack a key nutrient for digestive health and satiety.
Potential for Additives: While less processed than some items, packaged food can still contain preservatives and other additives, which are generally not as healthy as whole, unprocessed foods.

Conclusion: A Calorie-Conscious Choice with Trade-offs

Starbucks Roasted Red Pepper Egg Bites offer a convenient, high-protein breakfast at 170 calories, fitting well into many dietary plans. The sous vide cooking method delivers a desirable texture and maintains a favorable macronutrient balance. However, the relatively high sodium content and lack of fiber are important considerations. When incorporating these egg bites into your nutrition diet, it is best to be mindful of your overall sodium intake throughout the day and to complement them with other nutrient-dense foods like fruits or vegetables to achieve a more balanced meal. Ultimately, they can be a great option for a quick bite, but a homemade alternative or a more varied breakfast might be better for long-term health.

For further details on healthy eating, refer to the World Health Organization's comprehensive guidelines on creating a healthy diet. [https://www.who.int/news-room/fact-sheets/detail/healthy-diet]

Frequently Asked Questions

A single serving of Starbucks Egg White & Roasted Red Pepper Egg Bites consists of two egg bites.

With 11g of carbohydrates per serving, the roasted red pepper egg bites may not be ideal for a strict ketogenic diet, but they are a lower-carb option compared to many other breakfast items.

Yes, there is a notable difference. For example, the Bacon & Gruyère egg bites have 300 calories and 20g of fat, significantly more than the 170 calories and 8g of fat in the roasted red pepper version.

Yes, the Egg White & Roasted Red Pepper Egg Bites are a vegetarian option, as they are made with egg whites, cheese, spinach, and roasted red peppers.

One serving of the roasted red pepper egg bites contains 12 grams of protein.

They can be a healthier on-the-go option than many breakfast pastries due to their high protein content. However, the sodium level is quite high for a small meal, so they should be consumed in moderation as part of a balanced diet.

While the ingredients of the egg bites themselves may not contain gluten, Starbucks cannot guarantee that any of their unpackaged products are allergen-free due to the use of shared equipment.