High-Protein Food Options at Starbucks
Starbucks has long offered a variety of food items designed for convenience, and many are surprisingly high in protein. When considering the best option for your goals, it's important to look at the overall nutritional profile, including calories, fat, and carbohydrates.
The Starbucks Protein Boxes
Protein Boxes are a classic grab-and-go solution. The two most popular choices are the Eggs & Cheddar and the Cheese & Fruit Protein Boxes.
- Eggs & Cheddar Protein Box: This box contains two cage-free hard-boiled eggs, slices of white cheddar cheese, apple slices, grapes, multigrain muesli bread, and a honey peanut butter spread. It offers 22 grams of protein, 460 calories, and 5 grams of fiber, making it a well-rounded and filling meal. The variety of components provides a mix of macros, but the honey peanut butter and fruit contribute to a higher sugar content than some other options.
- Cheese & Fruit Protein Box: This box features brie, gouda, and aged cheddar cheeses, paired with olive oil and sea-salt crackers, grapes, and apples. It provides 20 grams of protein but is higher in calories and fat than the Eggs & Cheddar version, with 470 calories and 28 grams of total fat.
The Sous Vide Egg Bites
For a warm, low-carb, and protein-focused start to the day, egg bites are a top contender. They are cooked sous-vide, which gives them a light, velvety texture.
- Egg White & Roasted Red Pepper Egg Bites: At 170 calories and 12 grams of protein, this is a lighter, low-fat option perfect for those watching their macros.
- Bacon & Gruyère Egg Bites: For a more savory, indulgent option, this variety offers around 19 grams of protein and 300 calories per serving. The added bacon and cheese naturally increase the calorie and fat content compared to the egg white version.
- Italian Sausage Egg Bites: Introduced in 2025, these new bites feature Italian sausage, sundried tomato pesto, basil, and cheese, offering a more robust flavor profile. Check the Starbucks app for the most current nutritional information.
Protein-Packed Wraps and Sandwiches
If you prefer a heartier, more traditional breakfast, these items deliver substantial protein.
- Spinach, Feta & Egg White Wrap: A long-time menu favorite, this wrap contains 20 grams of protein for just 290 calories, making it an excellent choice for a balanced, high-protein meal without excessive calories.
- Turkey Bacon, Cheddar & Egg White Sandwich: On a whole wheat English muffin, this sandwich provides 17 grams of protein for 230 calories, offering great protein-to-calorie value.
The Rise of Protein-Enhanced Drinks in 2025
In a game-changing move, Starbucks launched several protein-focused beverage options in late 2025, which can rival and even surpass the protein content of their food items.
Protein Lattes and Cold Foam
The new menu features drinks specifically designed to boost protein intake.
- Iced Vanilla Cream Protein Latte: This drink delivers 26 grams of protein in a grande, featuring sweet vanilla flavor and topped with Vanilla Protein Cold Foam.
- Sugar-Free Vanilla Protein Latte: For those avoiding added sugar, this option uses protein-boosted milk and sugar-free vanilla syrup to deliver 27-29 grams of protein in a grande, hot or iced.
- Protein Cold Foam: This can be added to any cold beverage for approximately 15 grams of extra protein in a grande, with flavor options like banana, vanilla, and chocolate.
- Protein-Boosted Milk: Available for an extra charge, this can be substituted for milk in any hot or iced beverage, adding 12-16 grams of protein to a grande latte or similar drink.
Customizing Your Drink for Max Protein
Here are some customization ideas to maximize your protein intake in a liquid format:
- Start with a classic latte (hot or iced) and swap the regular milk for protein-boosted milk.
- Order a Cold Brew with Protein Cold Foam, which gives you a high dose of protein with your caffeine fix.
- Opt for a protein-enhanced Matcha Latte for both protein and antioxidants.
- Keep it simple with a tall Caffè Latte made with nonfat milk for a baseline 10 grams of protein.
Comparison of Top Starbucks Protein Options
| Item | Protein (g) | Calories | Carbohydrates (g) | Fat (g) |
|---|---|---|---|---|
| Eggs & Cheddar Protein Box | 22 | 460 | 40 | 24 |
| Spinach, Feta & Egg White Wrap | 20 | 290 | 34 | 8 |
| Bacon & Gruyère Egg Bites | ~19 | ~300 | ~11 | ~19 |
| Iced Vanilla Cream Protein Latte (Grande) | 26 | 390 | 45 | 11 |
| Sugar-Free Vanilla Protein Latte (Grande) | 27-29 | ~250 | ~18 | ~8 |
| Cold Brew + Protein Cold Foam (Grande) | ~19 | ~330 | ~30 | ~13 |
How to Choose Your Best Option
The best protein option for you depends on your specific goals:
- For maximum protein: The new Protein Lattes are hard to beat, offering up to 29g in a grande without adding food items. Customizing a drink with protein-boosted milk or cold foam is a great strategy.
- For a high-protein, balanced meal: The Eggs & Cheddar Protein Box is a fantastic choice, providing a good mix of protein, fiber, and carbs.
- For a lower-calorie, high-protein food: The Spinach, Feta & Egg White Wrap is an excellent choice, packing 20g of protein for under 300 calories.
- For a keto-friendly or low-carb meal: Sous Vide Egg Bites are a great option, especially the Bacon & Gruyère version. Remember to skip the bread and peanut butter in the protein boxes. The new sugar-free protein lattes are also an excellent choice.
- For a simple, lower-cost protein boost: The classic Caffè Latte made with dairy milk provides a solid 10-13g of protein from the milk alone.
Conclusion
With the expansion of Starbucks' menu to include dedicated protein drinks and customizations in 2025, the options for adding high-quality protein to your order have never been better. While the classic Eggs & Cheddar Protein Box remains a stalwart food choice, the new Protein Lattes and Cold Foams offer unparalleled protein levels in beverage form. Ultimately, the best protein option at Starbucks is a dynamic choice that depends on whether you prefer a food item or a drink, and how it aligns with your dietary targets for calories, carbs, and fat. By reviewing your personal nutritional needs and the updated menu, you can easily find a delicious and protein-rich selection.
For the most up-to-date nutritional facts and to use the customizer, visit the official Starbucks Nutrition Info page.
