8 Healthiest Food Items to Order at Starbucks

Finding healthy options at cafes can be difficult when you’re on the go, but Starbucks offers several healthy menu items.

Some snacks and sandwiches are made with healthy ingredients like eggs, cheese, and fruit that can fill you up and fuel you until your next meal, while other menu items are suitable for people following certain diets, such as plant-based and low-carb diets.

Here are my top 10 picks, as a dietitian.

The spinach, feta and egg white wrap is high in protein but low in fat. Some people need to limit foods high in cholesterol, such as egg yolks, such as those with familial hypercholesterolemia. This genetic disorder causes high levels of low-density lipoprotein (LDL) cholesterol.

The wrap provides 20 grams of protein and contains only 8 grams of fat and 290 calories. For a more complete meal, pair it with a fresh fruit rich in fiber. Fiber helps you feel full after eating, which can make your meal more filling.

A serving of spinach, feta and egg white wrap contains the following nutrients:

• Calories: 290
• Protein: 20g
• Fat: 8g
• Carbohydrates: 34g
• Fiber: 3g
• Sugar: 5g
• Sodium: 840 mg, or 36.5% of the DV

The Egg and Cheddar Protein Box contains two cage-free hard-boiled eggs, apple slices, grapes, white cheddar cheese, multi-grain muesli bread and honey peanut butter.

Eating these protein-rich foods can help you feel full and provide your body with amino acids. Amino acids help build muscles, maintain bone health, and carry out many other vital processes.

Grape and apple slices are rich in nutrients like vitamin C, which plays a role in immune health and functions as a powerful antioxidant. Antioxidants protect cells from damage.

A box of Egg and Cheddar Protein offers the following nutrients:

• Calories: 460
• Protein: 22g
• Fat: 24g
• Carbohydrates: 40g
• Fiber: 5g
• Sugar: 21g
• Sodium: 450 mg, or 19.5% of the DV

Featuring three types of savory cheese, tangy apple slices, sweet grapes, and crunchy olive oil and sea salt crackers, this protein box covers all your flavor and texture bases.

Diets high in dairy products, such as cheese, may improve bone health. They can increase bone mineral density and reduce the risk of fracture in adults and children.

A box of cheese and fruit protein offers the following nutrients:

• Calories: 470
• Protein: 20g
• Fat: 28g
• Carbohydrates: 37g
• Fiber: 3g
• Sugar: 17g
• Sodium: 770 mg, or 33.4% of the DV

Starbucks Potato, Cheddar and Chive Bakes are low in calories and made with eggs, cottage cheese and cheddar cheese, all high in protein. You can pair it with a piece of fresh fruit or a prepared fruit salad to increase the fiber content.

A serving of potatoes, cheddar and chives contains the following nutrients:

• Calories: 210
• Protein: 12g
• Fat: 13g
• Carbohydrates: 11g
• Fiber: 0g
• Sugar: 2g
• Sodium: 410 mg, or 17.8% of the DV

Starbucks offers customizable oatmeal that you can enjoy as a nutritious and filling breakfast. Eating oats can improve the nutritional quality of your diet and reduce risk factors for heart disease, such as LDL cholesterol.

Some of the oat additives offered at Starbucks are high in added sugars. You can customize your oatmeal with fresh blueberries and mixed nuts so they’re higher in protein and fiber.

You can also add milk or plant-based milk and sweeteners like agave and a calorie-free stevia sweetener.

One serving of plain rolled and steel-cut oats contains the following nutrients:

• Calories: 160
• Protein: 5g
• Fat: 2.5g
• Carbohydrates: 28g
• Fiber: 7g
• Sugar: 0g
• Sodium: 125 mg, or 5% of the DV

Starbucks Roasted Red Pepper Egg White Bites can satisfy your hunger while helping you meet your nutritional goals. They are high in protein and low in calories and carbohydrates, which may make weight loss and management easier.

You can enjoy them on their own as a hearty snack or pair them with oatmeal, bagels, or fruit salad to increase their protein content.

One serving of Roasted Red Pepper Egg White Egg Bites contains the following nutrients:

• Calories: 170
• Protein: 12g
• Fat: 8g
• Carbohydrates: 11g
• Fiber: 0g
• Sugar: 3g
• Sodium: 470 mg, or 20.4% of the DV

Tomato and mozzarella on focaccia is a high-protein option for vegetarians. It’s high in carbohydrates, but its protein content may reduce its effect on your blood sugar. Protein slows digestion, which slows the release of sugar into the blood.

Pairing carbohydrate-rich foods with protein-rich foods can help manage blood sugar levels in people with prediabetes and diabetes.

A tomato and mozzarella on focaccia contains the following nutrients:

• Calories: 360
• Protein: 15g
• Fat: 12g
• Carbohydrates: 47g
• Fiber: 1g
• Sugar: 2g
• Sodium: 590, or 25.6% of the DV

The Egg, Pesto, and Mozzarella Sandwich can help fill you up until your next meal or snack. Mozzarella is rich in protein and calcium, which help build and strengthen bones.

An egg, pesto and mozzarella sandwich offers the following nutrients:

• Calories: 390
• Protein: 21g
• Fat: 16g
• Carbohydrates: 36g
• Fiber: 2g
• Sugar: 1g
• Sodium: 790 mg, or 34.3% of the DV