In recent years, Starbucks has increasingly catered to health-conscious consumers, culminating in a menu expansion that puts protein front and center. With the introduction of new protein-boosted milks and foams, the answer to what has the most protein at Starbucks has shifted significantly from a simple food item to a variety of customizable drink options.
The New Protein Drink Champions
For a serious protein boost, the new drink offerings are the clear winners. These beverages leverage a blend of creamy 2% milk with premium whey protein powder or a specially formulated protein cold foam, delivering a potent and delicious dose of muscle-building macros.
New Protein Lattes
With a wide range of flavor options, the Protein Lattes offer a convenient way to get a high dose of protein. The maximum protein can be found in the hot or iced Sugar-Free Vanilla Protein Matcha, which delivers between 28 and 36 grams of protein per grande, depending on the preparation. This makes it the absolute highest-protein option on the entire menu. Other versions, like the Iced Vanilla Cream Protein Latte, offer a respectable 26 grams.
Protein Cold Foam Drinks
Available for any cold beverage, the Protein Cold Foam adds approximately 15 grams of protein per grande. This allows for easy customization of your favorite iced coffee, tea, or Refresher, transforming it into a high-protein snack. A Chocolate Cream Protein Cold Brew, for example, comes in at around 19 grams of protein.
Customizable Protein-Boosted Milk
For even more flexibility, Starbucks now offers Protein-boosted 2% milk as a custom substitution for any drink containing milk. A hot or iced grande latte customized this way can yield an extra 12–16 grams of protein, a simple hack for increasing your intake.
High-Protein Food Options
While the drinks may hold the top spot for pure protein quantity, Starbucks still offers several food items that provide a substantial protein punch for those seeking a quick meal or snack.
Protein Boxes
Starbucks' protein boxes remain a popular choice, providing a balanced, on-the-go meal. The Eggs & Cheddar Protein Box is a strong contender, featuring two hard-boiled eggs, cheese, apples, and multigrain bread for a total of 22 grams of protein per box. The Cheese & Fruit Protein Box offers 20 grams of protein, providing a different flavor profile with brie, cheddar, and gouda cheeses.
Breakfast Sandwiches and Wraps
For those who prefer a hot breakfast, several items stand out. The Spinach, Feta & Egg White Wrap contains 20 grams of protein, combining egg whites, feta, and spinach in a whole-wheat wrap. The Impossible™ Breakfast Sandwich also provides a solid vegetarian option with around 21 grams of protein.
Sous Vide Egg Bites
These popular, gluten-free egg bites offer a flavorful and convenient protein source. The Bacon & Gruyère Egg Bites, made with cage-free eggs, have 19 grams of protein, while the Egg White & Roasted Red Pepper Egg Bites contain 12 grams.
Protein Comparison Table
Here is a quick overview of some of the highest-protein items available at Starbucks, detailing their protein content per serving.
| Item | Protein (Grande/Serving) | Category |
|---|---|---|
| Sugar-Free Vanilla Protein Matcha | 28-36g | Drink |
| Iced Vanilla Cream Protein Latte | 26g | Drink |
| Eggs & Cheddar Protein Box | 22-23g | Food |
| Impossible™ Breakfast Sandwich | ~21g | Food |
| Spinach, Feta & Egg White Wrap | 20g | Food |
| Cheese & Fruit Protein Box | 20g | Food |
| Bacon & Gruyère Egg Bites | 19g | Food |
| Chocolate Cream Protein Cold Brew | 19g | Drink |
| Turkey Bacon, Cheddar & Egg White Sandwich | 17g | Food |
| Egg White & Roasted Red Pepper Egg Bites | 12g | Food |
Expert Tips for a High-Protein Order
To get the most protein out of your Starbucks visit, consider these strategies:
- Customize Your Drinks: Always ask for Protein-boosted 2% milk in your lattes or add a flavored Protein Cold Foam to any cold beverage for an easy boost.
- Pair Strategically: Combine a high-protein drink, like a Protein Latte, with a snack item like the Eggs & Cheddar Protein Box for an exceptionally high-protein meal.
- Check Availability: While these options are available year-round, some seasonal protein cold foams may be limited.
- Mind the Calories: Be aware that higher protein drinks and foods can also have more calories, fat, and sugar. Always check the nutritional information if you are tracking your macros closely.
The Final Word
Thanks to recent menu innovations, the highest protein options at Starbucks are now its customizable beverages. A grande Sugar-Free Vanilla Protein Matcha is the top contender, offering up to 36 grams of protein. However, a variety of food items, particularly the Protein Boxes and certain breakfast sandwiches, provide strong alternatives. By combining and customizing these options, you can easily turn your Starbucks run into a powerful protein boost, supporting your fitness goals and keeping you full longer. For more details on the new protein options, check out the official Starbucks press release.
Conclusion
In conclusion, if you are looking for the single item with the most protein at Starbucks, your best bet is a grande Sugar-Free Vanilla Protein Matcha, which boasts up to 36 grams. For food, the Eggs & Cheddar Protein Box and the Impossible Breakfast Sandwich are top contenders, both delivering over 20 grams. The key to maximizing protein at Starbucks now lies in smart customization, particularly utilizing the new protein-boosted milk and protein cold foams to supercharge almost any beverage.
