Healthy Options at Starbucks, Part 1: Food

Starbucks Protein Plate

[See Also: Healthy Drink Options at Starbucks]

Last year Starbucks revamped about 90% of their food offerings, removing High Fructose Corn Syrup, artificial flavors, dyes, and preservatives whenever possible.  This is a huge step forward, of course, and makes it easier to actually have a healthful meal from the ubiquitous coffeeteer.  For those of us who travel a lot, this is a godsend!

You still have to be careful, though: it’s impossible to know how healthful a particular food is just by looking at it, or by the name.  Think that Zucchini Walnut Muffin is good for you?  (It’s got Zucchini in it!  It has to be!) Not so much. Although they call it “wholesome,” it’ll set you back 28 grams of fat (nearly half your day’s allotment) and 490 calories.

Also to their credit, their website makes it fairly easy to find healthier options, as you can filter the list by a few different criteria.

I was going to list the “Worst” options here as well, but I’ve realized that, well, you probably already know that the Double-Iced Cinnamon Roll is bad for you (I’m not even going to link to it, thankyouverymuch).  I have, however, interjected a few thoughts in the list below that may be helpful.

Fruit & Snack Plates – Better Choices

*Protein Bistro Box
370 cal, 5g sat fat, 17g total fat, 600mg sodium, 5g fiber, 17g protein
This is one of my favorite options on the entire menu — but if it comes with a salt packet, be sure to toss it in the trash!

The Cheese & Fruit Bistro Box is pretty good, too — as long as you don’t eat all the cheese (10g sat fat if you do).

Bakery – Better Choices

Multigrain Bagel
320 cal, no sat fat, 5g total fat, 220mg sodium, 4g fiber, 12g protein

8-Grain Roll
350 cal, 1.5g sat fat, 8g total fat, 520mg sodium, 5g fiber, 10g protein

Hot Breakfast – Better Choices

*Starbucks Perfect Oatmeal
140 cal, 0,5g sat fat, 2.5g total fat, 105mg sodium, 4g fiber, 5g protein
This is my other favorite option on the menu!

Nut Medley Topping for the Perfect Oatmeal
100 cal, 1g sat fat, 9g total fat, 0mg sodium, <1g fiber, 2g protein
the Brown Sugar Topping and the Dried Fruit Topping, as they’re both high in sugar.

Spinach, Feta, & Cage-free Egg White Wrap
280 cal, 3.5g sat fat, 10g total fat, 900mg sodium (!!!), 6g fiber, 18g protein

Reduced-Fat Turkey Bacon with Egg Whites on an English Muffin
340 cal, 3g sat fat, 10g total fat, 750mg sodium, 6g fiber, 22g protein

Sandwiches, Paninis & Wraps – Better Choices

Chicken & Vegetable Wrap
290 cal, 0.5g sat fat, 9g total fat, 530mg sodium, 4g fiber, 19g protein

Tuna Melt Panini
390 cal, 4.5g sat fat, 12g total fat, 960mg sodium (!!!), 3g  fiber, 22g protein
This one isn’t great — High sodium!  “Grill-marked” white flour! — but if you don’t eat chicken, and you need a meal, it’s a viable option.

Salads – Better Choices

Seasonal Harvest Fruit Blend
90 cal, 0g fat, 0mg sodium, 2g fiber, <1g protein
I love this disclaimer:  “Ingredients may vary by season.”  Great!

Couscous Salad with Curried Chicken
360 cal, 1g sat fat, 7g total fat, 270mg sodium, 5g fiber, 15g protein

Menu Mondays are my recommendations for the most healthful options at chain restaurants. Although it may be tough to find “perfect” options when eating out, it’s important to choose “better” whenever possible, and I hope these guides will help make that easier for you.

Starbucks  Nutrition Info for All Foods

Photo:  Starbucks Protein Plate

See Also: Healthy Drink Options at Starbucks

A photo of Andrew Wilder leaning into the frame and smiling, hovering over mixing bowls in the kitchen.

Welcome to Eating Rules!

Hi! My name is Andrew Wilder, and I think healthy eating doesn’t have to suck. With just three simple eating rules, we'll kickstart your journey into the delicious and vibrant world of unprocessed food.

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April 8, 2014 11:58 am

I am so confused about soy. When is it bad for you and when is it good? I heard that all of the soy grown in the U.S. is GMO. Is it not?

Reply to  Victoria
September 11, 2014 10:54 am

@Victoria, get organic soy whenever possible (milk, tofu, etc).

Conventional soy has been genetically modified in the seed and then heavily sprayed with roundup during it’s growth. It’s sort of franken-food. It’s not the end of the world to consume once in a while, but try to stay organic on these things when you can.

Others, who eat a more clean diet than I do, will say not to eat soy at all because it’s so processed from seed to milk, tofu, etc, and that’s your call on how clean of eating you want to do. Me? I love me some organic soy milk in my lattes!

October 18, 2011 1:24 pm

I would like to know the “cost” of my chi latte with soy, a tiny bit of whip and lots of nutmeg. I would swear it keeps me from getting colds and the flu, but is it a calorie bomb? I like the biggest one they can serve up each day.

October 8, 2011 9:17 am

Maybe they’ve changed the menu since you posted this, but the chicken and hummus bistro box ( looks pretty good. It’s lower in calories and fat than the protein one, but it has approximately the same amount of protein. Thoughts?

Holly Oler
June 14, 2011 1:21 pm

Question: I am lactose intolerant……..what could I get mixed in my decaf coffee to make a latte??

April 27, 2010 11:37 pm

Reading this makes me hungry! But at least I know what to order. I like Menu Mondays!

April 26, 2010 2:05 pm

I’ve had that egg white wrap. Dare I say, it’s tasty! Microwaved, sure, but yummy and healthier than most of the drinks on the menu.

p.s. super into this. keep ’em coming.

Reply to  Maia
October 10, 2011 11:01 pm

No SB has better than a microwave they have a turbo chef oven… it’s amazing. I’m sure it’s not very energy efficent…. but you can bake cookies in like 30 seconds!!