Restaurants
Lowest calorie Starbucks orders
The lightest mains, sides, sauces and drinks at Starbucks, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Starbucks nutrition.
Starbucks meals, added up
A lighter meal: 290 kcal
The most protein-dense main between 250 and 450 kcal, with a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, Feta & Egg White Wrap | 290 | 20 g | 34 g | 8 g |
| Iced Coffee (Tall) | 0 | 0 g | 0 g | 0 g |
| Total | 290 | 20 g | 34 g | 8 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Tomato & Mozzarella on Focaccia at 360 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tomato & Mozzarella on Focaccia | 360 | 15 g | 47 g | 12 g |
| Egg, Pesto & Mozzarella Sandwich (1 sandwich) | 390 | 21 g | 36 g | 16 g |
| Sesame Ginger Chicken Wrap (1 wrap) | 450 | 23 g | 65 g | 13 g |
| Ham & Swiss on Baguette | 510 | 25 g | 43 g | 25 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Spinach, Feta & Egg White Wrap gives 20 g of protein for 290 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, Feta & Egg White Wrap | 290 | 20 g | 34 g | 8 g |
| Turkey Bacon, Cheddar & Egg White Sandwich | 260 | 17 g | 30 g | 9 g |
| Bacon & Gruyère Egg Bites | 300 | 19 g | 9 g | 20 g |
| Impossible Breakfast Sandwich | 290 | 16 g | 31 g | 11 g |
| Egg, Pesto & Mozzarella Sandwich (1 sandwich) | 390 | 21 g | 36 g | 16 g |
| Sesame Ginger Chicken Wrap (1 wrap) | 450 | 23 g | 65 g | 13 g |
| Bacon, Gouda & Egg Sandwich | 360 | 18 g | 35 g | 18 g |
| Ham & Swiss on Baguette | 510 | 25 g | 43 g | 25 g |
Lightest breakfast
Breakfast items from 160 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rolled & Steel-Cut Oatmeal | 160 | 5 g | 28 g | 2.5 g |
| Egg White & Roasted Red Pepper Egg Bites | 170 | 12 g | 11 g | 8 g |
| Potato, Cheddar & Chive Bakes | 240 | 12 g | 11 g | 13 g |
| Plain Bagel | 250 | 9 g | 51 g | 1 g |
| Turkey Bacon, Cheddar & Egg White Sandwich | 260 | 17 g | 30 g | 9 g |
| Everything Bagel | 270 | 10 g | 52 g | 2.5 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Caramel Ribbon Crunch Frappuccino Blended Beverage (Venti), is 570 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Iced Coffee (Tall) | 0 | 0 g | 0 g | 0 g |
| Iced Green Tea (Venti) | 0 | 0 g | 0 g | 0 g |
| Royal English Breakfast Tea (Grande) | 0 | 0 g | 0 g | 0 g |
| Royal English Breakfast Tea (Short) | 0 | 0 g | 0 g | 0 g |
| Royal English Breakfast Tea (Tall) | 0 | 0 g | 0 g | 0 g |
| Royal English Breakfast Tea (Venti) | 0 | 0 g | 0 g | 0 g |
| Blonde Roast - Starbucks Sunsera (Grande) | 5 | 1 g | 0 g | 0 g |
| Blonde Roast - Starbucks Sunsera (Short) | 5 | 0 g | 0 g | 0 g |
Lightest desserts
If you want something sweet, these are the lightest options, from 100 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| That's It – Apple + Blueberry Bar | 100 | 1 g | 26 g | 0 g |
| That's It – Apple + Mango Bar | 100 | 0 g | 27 g | 0 g |
| Khloud Sweet & Salty Kettle Corn Protein Popcorn | 150 | 7 g | 12 g | 12 g |
| Vanilla Biscotti with Almonds | 200 | 5 g | 25 g | 9 g |
| Madeleines | 220 | 3 g | 26 g | 11 g |
| Marshmallow Dream Bar | 230 | 1 g | 44 g | 5 g |
Starbucks calorie traps
- Bacon, Sausage & Egg Wrap: 640 kcal. About 32% of a 2,000 kcal day in one item.
- Breakfast Burrito (1 burrito): 640 kcal. About 32% of a 2,000 kcal day in one item.
- Caramel Ribbon Crunch Frappuccino Blended Beverage (Venti): 570 kcal. About 28% of a 2,000 kcal day in one item.
- Ham & Swiss on Baguette: 510 kcal. About 26% of a 2,000 kcal day in one item.
- Double-Smoked Bacon, Cheddar & Egg Sandwich: 500 kcal. About 25% of a 2,000 kcal day in one item.
How to order low calorie at Starbucks
- Start with the lightest mains. The Tomato & Mozzarella on Focaccia is 360 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Spinach, Feta & Egg White Wrap has 20 g of protein for 290 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Iced Coffee (Tall) is 0 kcal; the Caramel Ribbon Crunch Frappuccino Blended Beverage (Venti) is 570.
- Know the heavy hitters. The Bacon, Sausage & Egg Wrap is 640 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Starbucks menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Starbucks’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Starbucks calorie questions
What is the lowest calorie main at Starbucks?
The Tomato & Mozzarella on Focaccia, at 360 kcal with 15 g of protein, is the lightest main in the FatSecret database. Next are the Egg, Pesto & Mozzarella Sandwich (390 kcal) and the Sesame Ginger Chicken Wrap (450 kcal).
What is the best high-protein, low-calorie order at Starbucks?
The Spinach, Feta & Egg White Wrap: 20 g of protein for 290 kcal. The Turkey Bacon, Cheddar & Egg White Sandwich is next with 17 g for 260 kcal.
What is the lowest calorie breakfast at Starbucks?
The Rolled & Steel-Cut Oatmeal, at 160 kcal with 5 g of protein.
What is the lowest calorie drink at Starbucks?
The Iced Coffee (Tall), at 0 kcal. Avoid the Caramel Ribbon Crunch Frappuccino Blended Beverage (Venti) if you are counting: it is 570 kcal.
What is the highest calorie item at Starbucks?
The Bacon, Sausage & Egg Wrap, at 640 kcal, is the heaviest item in the FatSecret database for Starbucks.