Starbucks Food Calories (Breakfast, Bakery & Lunch)

By Muhammad Saif Ullah, founder & editorUpdated October 28, 2026Numbers from Starbucks and our tested calculator

Quick answer

  • Starbucks food runs from 140 to 640 calories. The lightest item is the Petite Vanilla Bean Scone (140) and the heaviest are the Bacon, Sausage & Egg Wrap and the holiday Braised Short Rib Grilled Cheese (640 each).
  • Lightest real breakfast: Egg White & Roasted Red Pepper Egg Bites, 170 calories with 12 g protein.
  • Heaviest meal: the Bacon, Sausage & Egg Wrap, 640 calories and 1,050 mg sodium.

Most calorie tools stop at drinks, but food is often half the order. Below are Starbucks food calories for all 55 bakery, breakfast, lunch and holiday items on the U.S. menu, with protein, sugar and sodium, plus the best picks if you want more protein, fewer calories or a full drink and food total.

Breakfast sandwiches and wraps

Item Calories Fat Carbs Sugar Protein Sodium
Turkey Bacon, Cheddar & Egg White Sandwich 260 9 g 30 g 2 g 17 g 600 mg
Spinach, Feta & Egg White Wrap 290 8 g 34 g 5 g 20 g 840 mg
Ham & Swiss Croissant 330 16 g 31 g 6 g 14 g 670 mg
Bacon, Gouda & Egg Sandwich 360 18 g 35 g 2 g 18 g 710 mg
Egg, Pesto & Mozzarella Sandwich 390 16 g 36 g 1 g 21 g 790 mg
Impossible Breakfast Sandwich 420 22 g 36 g 4 g 21 g 800 mg
Sausage, Cheddar & Egg Sandwich 480 29 g 34 g 2 g 18 g 890 mg
Double-Smoked Bacon, Cheddar & Egg Sandwich 500 27 g 43 g 8 g 21 g 960 mg
Bacon, Sausage & Egg Wrap 640 33 g 57 g 2 g 27 g 1050 mg

Starbucks-published U.S. values, checked October 28, 2026. Click any item to add it to your order in the calculator.

  • Lightest sandwich: Turkey Bacon, Cheddar & Egg White, 260 calories with 17 g protein.
  • Best wrap: Spinach, Feta & Egg White, 290 calories and 20 g protein. It’s one of the best protein-for-calorie items on the whole menu.
  • The new Bacon, Sausage & Egg Wrap is the biggest breakfast at 640 calories, but it also has the most protein, 27 g.

Sausage, Cheddar & Egg Sandwich nutrition

  • 480 calories, 29 g fat (10 g saturated), 34 g carbs, 2 g sugar and 18 g protein.
  • 890 mg sodium, about 39% of the 2,300 mg daily limit.
  • Lighter swap: the Turkey Bacon, Cheddar & Egg White Sandwich saves 220 calories and 20 g fat for 1 g less protein.

Starbucks egg bites calories

Item Calories Fat Carbs Sugar Protein Sodium
Egg White & Roasted Red Pepper Egg Bites 170 8 g 11 g 3 g 12 g 470 mg
Potato, Cheddar & Chive Bakes 240 14 g 14 g 2 g 12 g 480 mg
Bacon & Gruyère Egg Bites 300 20 g 9 g 2 g 19 g 680 mg
  • Egg bites are the lowest-carb food at Starbucks: 9 to 14 g carbs per serving, which is why people watching blood sugar or eating low-carb pick them.
  • Bacon & Gruyère has the most protein (19 g) but also 12 g saturated fat. Egg White & Roasted Red Pepper is the lighter pick at 170 calories.
  • Potato, Cheddar & Chive Bakes are the newest option: 240 calories, 12 g protein and 6 g fiber.

Oatmeal, yogurt and overnight oats

Item Calories Fat Carbs Sugar Protein Sodium
Rolled & Steel-Cut Oatmeal 160 2.5 g 28 g 0 g 5 g 125 mg
Ellenos Muesli Yogurt, No Added Sugar 280 11 g 28 g 10 g 18 g 140 mg
MUSH Chocolate Peanut Butter Protein Overnight Oats 290 10 g 40 g 14 g 15 g 280 mg
Ellenos Strawberry Shortcake Greek Yogurt 310 11 g 39 g 29 g 16 g 115 mg
Ellenos Muesli Yogurt 340 13 g 38 g 28 g 19 g 125 mg
  • Oatmeal is 160 calories plain. Toppings like brown sugar, nuts or dried fruit add more, so count them if you use them.
  • The no-added-sugar Ellenos yogurt gives 18 g protein for 280 calories, with 10 g sugar instead of 28 g in the regular one.

Bakery calories: croissants, loaves, muffins and bagels

Item Calories Fat Carbs Sugar Protein
Petite Vanilla Bean Scone 140 6 g 20 g 9 g 2 g
Pumpkin Mini Pie 210 10 g 27 g 13 g 4 g
Butter Croissant 250 14 g 26 g 4 g 5 g
Pecan Mini Pie 250 15 g 25 g 14 g 3 g
Plain Bagel 250 1 g 51 g 5 g 9 g
Cookie Croissant Swirl 270 12 g 36 g 13 g 4 g
Everything Bagel 270 2.5 g 52 g 5 g 10 g
Apple Crumble Mini Pie 290 13 g 40 g 17 g 3 g
Cheese Danish 290 14 g 33 g 11 g 7 g
Chocolate Croissant 300 18 g 34 g 11 g 5 g
Cinnamon Pull-Apart 300 13 g 38 g 13 g 6 g
Pumpkin Cream Cheese Muffin 350 14 g 53 g 34 g 5 g
Pumpkin & Pepita Loaf 360 14 g 52 g 31 g 6 g
Blueberry Streusel Muffin 370 18 g 47 g 27 g 5 g
Banana, Walnut & Pecan Loaf 380 20 g 46 g 26 g 6 g
Cinnamon Coffee Cake 380 15 g 57 g 35 g 4 g
Chocolate Pistachio Loaf 400 21 g 49 g 30 g 6 g
Iced Lemon Loaf 410 17 g 59 g 36 g 5 g
  • Iced Lemon Loaf: 410 calories and 36 g sugar. Many older lists still say 470; Starbucks’ current label is 410.
  • Chocolate Croissant: 300 calories, 18 g fat and 11 g sugar. A Butter Croissant is 250.
  • Cheese Danish: 290 calories with 7 g protein, more than most pastries.
  • Loaves and muffins are the sugar heavyweights: 26 to 36 g each. A Petite Vanilla Bean Scone (140 calories, 9 g sugar) is the smallest sweet option.
  • Bagels are low in fat (1 to 2.5 g) but high in carbs, 51 to 52 g, before cream cheese.

Holiday food 2026

Item Calories Fat Carbs Sugar Protein Sodium
Bearista Cake Pop 160 8 g 20 g 15 g 2 g 115 mg
Cranberry Bliss Bar 290 15 g 39 g 28 g 3 g 240 mg
Sugar Plum Cheese Danish 330 15 g 42 g 16 g 7 g 390 mg
Snowman Cookie 400 22 g 48 g 27 g 3 g 140 mg
Turkey & Stuffing Sandwich 510 7 g 84 g 23 g 25 g 1,460 mg
Braised Short Rib Grilled Cheese 640 35 g 56 g 7 g 26 g 1,510 mg

Starbucks-published U.S. values, checked November 5, 2026. Holiday items are sold while supplies last.

  • Braised Short Rib Grilled Cheese: tied with the Bacon, Sausage & Egg Wrap as the heaviest food on the menu at 640 calories, with 26 g protein and 1,510 mg sodium.
  • Turkey & Stuffing Sandwich: only 7 g fat for 510 calories and 25 g protein, but 1,460 mg sodium, close to two-thirds of a day.
  • Lightest holiday treat: the Bearista Cake Pop at 160. The Cranberry Bliss Bar is 290 and the Snowman Cookie 400.
  • Holiday drinks to go with them are in our Starbucks holiday menu calories guide.

Cake pops, cookies and brownies

Item Calories Fat Carbs Sugar Protein
Chocolate Cake Pop 150 8 g 21 g 16 g 2 g
Birthday Cake Pop 160 8 g 21 g 16 g 2 g
Hedgehog Cake Pop 160 8 g 21 g 15 g 2 g
Berry Blondie 300 14 g 44 g 26 g 3 g
Chocolate Chip Cookie 370 19 g 47 g 31 g 5 g
Double Chocolate Brownie 480 28 g 55 g 37 g 6 g
  • Cake pops are 150 to 160 calories, the easiest way to have a treat without blowing the day.
  • The Double Chocolate Brownie is the heaviest everyday treat at 480 calories and 37 g sugar. The Venti Black Night Cookie (720) left the menu in November 2026.

Lunch sandwiches, pockets and protein boxes

Item Calories Fat Carbs Sugar Protein Sodium
Jalapeño Chicken Pocket 200 7 g 23 g 3 g 11 g 460 mg
Spicy Falafel Pocket 230 7 g 34 g 4 g 8 g 430 mg
Chicken Bacon Protein Pocket 310 13 g 29 g 3 g 20 g 880 mg
Tomato & Mozzarella on Focaccia 360 12 g 47 g 2 g 15 g 590 mg
Apples & Cheese Trio Protein Box 470 27 g 36 g 15 g 22 g 830 mg
Ham & Swiss on Baguette 510 25 g 43 g 1 g 25 g 1230 mg
Cheese Trio Protein Box 520 24 g 59 g 40 g 20 g 710 mg
Crispy Grilled Cheese on Sourdough 520 27 g 47 g 1 g 21 g 1040 mg
  • Lightest lunch: Jalapeño Chicken Pocket, 200 calories and 11 g protein.
  • Most protein: Ham & Swiss on Baguette, 25 g, but also the most sodium on the menu at 1,230 mg.
  • Protein boxes aren’t light: 470 to 520 calories. The Cheese Trio box also has 40 g sugar.

Best Starbucks food for protein

Ranked by protein per 100 calories, which shows how much protein you get for what you spend:

Item Protein Calories Protein per 100 cal
Egg White & Roasted Red Pepper Egg Bites 12 g 170 7.1 g
Spinach, Feta & Egg White Wrap 20 g 290 6.9 g
Turkey Bacon, Cheddar & Egg White Sandwich 17 g 260 6.5 g
Chicken Bacon Protein Pocket 20 g 310 6.5 g
Ellenos Muesli Yogurt, No Added Sugar 18 g 280 6.4 g
Bacon & Gruyère Egg Bites 19 g 300 6.3 g
Ellenos Muesli Yogurt 19 g 340 5.6 g
Jalapeño Chicken Pocket 11 g 200 5.5 g
  • Want a high-protein breakfast under 300 calories? Spinach, Feta & Egg White Wrap (20 g), Turkey Bacon Sandwich (17 g) or Egg White Egg Bites (12 g).
  • Pair it with a protein drink and you can reach 40 to 50 g in one stop. Our Starbucks protein drinks guide has the options.

Drink and food totals

This is where most people get surprised. Grande drinks, standard recipes:

Order Calories Protein Sugar
Vanilla Sweet Cream Cold Brew + Egg White Egg Bites 280 13 g 17 g
Caffè Latte + Spinach, Feta & Egg White Wrap 480 33 g 23 g
Caramel Macchiato + Butter Croissant 500 15 g 37 g
Pink Drink + Iced Lemon Loaf 550 5 g 61 g
Iced Vanilla Protein Latte + Bacon & Gruyère Egg Bites 570 48 g 31 g
Pumpkin Spice Latte + Pumpkin Cream Cheese Muffin 740 19 g 84 g

Added from Starbucks-published values for each item.

  • A PSL and a pumpkin muffin is 740 calories and 84 g sugar. The AHA suggests no more than 25 g of added sugar a day for most women.
  • A latte and the spinach wrap is a full breakfast with 33 g protein for under 500 calories.
  • Our calculator adds any drink and food together, with your milk and syrup changes included.

Tips for ordering food at Starbucks

  • Watch the sodium, not just calories: lunch sandwiches run 590 to 1,230 mg, and the two holiday sandwiches top 1,450 mg, close to two-thirds of the 2,300 mg daily limit.
  • Sugar hides in the bakery case: a loaf or muffin often has as much sugar as a Grande flavored latte.
  • Allergies: Starbucks lists allergens for each item in its app, but food is made in shared spaces, so it can’t promise anything is free of an allergen.
  • Warming doesn’t change calories. Neither does asking for it to go.
  • Numbers can vary a little by store and batch, since many items are made by hand.

Add food to your order

Pick a drink, then switch to the Food tab to add an item and see the total for your whole order.

FAQ

What is the lowest-calorie food at Starbucks?
  • The Petite Vanilla Bean Scone at 140 calories, then cake pops (150 to 160) and plain oatmeal (160).
  • For a real breakfast, Egg White & Roasted Red Pepper Egg Bites are 170 calories with 12 g protein.
How many calories are in Starbucks egg bites?
  • Bacon & Gruyère: 300 calories and 19 g protein. Egg White & Roasted Red Pepper: 170 calories and 12 g protein.
How many calories are in a Starbucks lemon loaf?
  • The Iced Lemon Loaf is 410 calories with 17 g fat, 59 g carbs and 36 g sugar.
How many calories are in a Starbucks Sausage, Cheddar & Egg Sandwich?
  • 480 calories, 29 g fat, 18 g protein and 890 mg sodium.
How many calories are in a Starbucks chocolate croissant?
  • 300 calories, 18 g fat, 11 g sugar and 5 g protein.
What Starbucks food has the most protein?
  • The Bacon, Sausage & Egg Wrap has 27 g, then the holiday Braised Short Rib Grilled Cheese (26 g) and Ham & Swiss on Baguette (25 g).
  • For protein per calorie, the Spinach, Feta & Egg White Wrap (20 g for 290 calories) is hard to beat.
What is the healthiest breakfast at Starbucks?
  • A good everyday pick is the Spinach, Feta & Egg White Wrap or the Egg White Egg Bites with a plain latte or cold brew.
  • Both keep calories modest and give you real protein.

Sources

Independent and unofficial. Not affiliated with Starbucks. For general information only, not medical advice.