Starbucks Food Cheat Sheet

And we continue with the food menu at Starbucks. If you haven’t already, please check out my Starbucks Drink Cheat Sheet, the first part of this coffee break guide. This time we are focusing on their food. I think you’ll be surprised by some of these numbers…

 

Here is my Starbucks Food Cheat Sheet featuring some of their more popular items:

I recommend keeping my Daily Nutritional Guide open in another window so you can refer to it when viewing the rest of this article.


Almond Croissant Blossom

Almond Croissant Blossom

Nutrition Facts Per Serving (99 g)
Calories 380 Calories from Fat 200
% Daily Value*
Total Fat 23g 35%
Saturated Fat 10g 50%
Trans Fat 0g
Cholesterol 85mg 28%
Sodium 380mg 16%
Total Carbohydrate 38g 13%
Dietary Fiber 2g 8%
Sugars 15g
Protein 9g
Vitamin A
10%
Vitamin C
0%
Calcium
6%
Iron
8%
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Quick overview Almond Croissant Blossom:

Flaky croissant dough topped with almond filling and toasted sliced almonds

  • Calorie dense
  • High in Fat
  • 16.5% of your daily sodium intake
  • 60% of a woman’s / 40% of a man’s daily sugar intake
  • Moderate source of protein
  • Good source of Vitamin A

Chocolate Chip Cookie

Chocolate Chip Cookie

Nutrition Facts Per Serving (70 g)
Calories 310 Calories from Fat 140
% Daily Value*
Total Fat 15g 23%
Saturated Fat 9g 45%
Trans Fat 0g
Cholesterol 45mg 15%
Sodium 260mg 11%
Total Carbohydrate 42g 14%
Dietary Fiber 2g 8%
Sugars 27g
Protein 4g
Vitamin A
8%
Vitamin C
0%
Calcium
2%
Iron
10%
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Quick overview Chocolate Chip Cookie:

A chewy cookie loaded with semisweet chocolate chunks

  • Calorie dense
  • High in fat
  • 11% of your daily sodium intake
  • 108% of a woman’s / 72% of a man’s daily sugar intake
  • Good source of iron

Pumpkin Scone ← My favorite!!

Pumpkin Scone

Nutrition Facts Per Serving (120 g)
Calories 430 Calories from Fat 160
% Daily Value*
Total Fat 18g 28%
Saturated Fat 12g 60%
Trans Fat 0g
Cholesterol 60mg 20%
Sodium 350mg 15%
Total Carbohydrate 63g 21%
Dietary Fiber 1g 4%
Sugars 36g
Protein 4g
Vitamin A
10%
Vitamin C
0%
Calcium
2%
Iron
8%
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Quick overview Pumpkin Scone:

  • Calorie dense
  • High in fat
  • 15% of your daily sodium intake
  • 144% of a woman’s / 96% of a man’s daily sugar intake
  • Good source of Vitamin A

 Iced Lemon Pound Cake

Iced Lemon Pound Cake

Nutrition Facts Per Serving (126 g)
Calories 470 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 9g 45%
Trans Fat 0.5g
Cholesterol 100mg 33%
Sodium 310mg 13%
Total Carbohydrate 68g 23%
Dietary Fiber 1g 4%
Sugars 42g
Protein 6g
Vitamin A
20%
Vitamin C
4%
Calcium
4%
Iron
20%
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Quick overview Iced Lemon Pound Cake:

A moist lemon cake with sweet icing

  • Calorie dense
  • High in fat
  • 13.5% of your daily sodium intake
  • 168% of a woman’s / 112% of a man’s daily sugar intake
  • Moderate source of protein
  • Good source of Vitamin A
  • Good source of iron

 Reduced-Fat Turkey Bacon Breakfast Sandwich

Turkey Bacon Sandwich

Nutrition Facts Per Serving (120 g)
Calories 230 Calories from Fat 50
% Daily Value*
Total Fat 6g 9%
Saturated Fat 2.5g 12%
Trans Fat 0g
Cholesterol 20mg 7%
Sodium 560mg 23%
Total Carbohydrate 28g 9%
Dietary Fiber 2g 8%
Sugars 3g
Protein 13g
Vitamin A
4%
Vitamin C
8%
Calcium
15%
Iron
10%
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Quick overview Reduced-Fat Turkey Bacon Breakfast Sandwich:

Reduced-fat turkey bacon and reduced-fat white cheddar cheese on an organic wheat English muffin

  • Moderate calories
  • Moderate fat
  • 24% of your daily sodium intake
  • 12% of a woman’s / 8% of a man’s daily sugar intake
  • Good source of protein
  • Good source of calcium
  • Good source of iron

 Double-Smoked Bacon, Cheddar & Egg Sandwich

Double-Smoked Bacon, Cheddar & Egg Sandwich

Nutrition Facts Per Serving (153 fl oz)
Calories 540 Calories from Fat 290
% Daily Value*
Total Fat 32g 49%
Saturated Fat 18g 90%
Trans Fat 1g
Cholesterol 220mg 73%
Sodium 940mg 39%
Total Carbohydrate 44g 15%
Dietary Fiber 1g 4%
Sugars 7g
Protein 21g
Vitamin A
8%
Vitamin C
0%
Calcium
15%
Iron
10%
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Quick overview Double-Smoked Bacon, Cheddar & Egg Sandwich:

Smoked bacon, cheddar cheese, egg and croissant

  • Calorie dense
  • High in fat
  • 41% of your daily sodium intake
  • 28% of a woman’s / 19% of a man’s daily sugar intake
  • Excellent source of protein
  • Good source of calcium
  • Good source of iron

 Greek Yogurt Raspberry Lemon Parfait

Greek Yogurt Raspberry Lemon Parfait

Nutrition Facts Per Serving (172 g)
Calories 310 Calories from Fat 60
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2.5g 12%
Trans Fat 0g
Cholesterol 60mg 20%
Sodium 140mg 6%
Total Carbohydrate 49g 16%
Dietary Fiber 3g 12%
Sugars 31g
Protein 13g
Vitamin A
4%
Vitamin C
6%
Calcium
15%
Iron
8%
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Quick overview Greek Yogurt Raspberry Lemon Parfait:

Nonfat Greek yogurt with raspberry purée and lemon curd, topped with granola

  • Calorie dense
  • Moderate fat
  • 6% of your daily sodium intake
  • 124% of a woman’s / 83% of a man’s daily sugar intake
  • Good source of protein
  • Good source of calcium

Here are some tips for decreasing calories in your next Starbucks food order:

  1. Share a baked good with 1-2 friends instead of eating it all yourself.
  2. Remember that reduced-fat does not necessarily mean that the item is low in calories.
  3. Items with fruit or vegetables in them will most likely be a good source of vitamins and minerals.

Here are their treats under 350 calories:

Muffins, Scones, Breads & Other Treats Calories
Petite Vanilla Bean Scone 120
Gluten-Free Marshmallow Dream Bar 240
Cheese Danish 310
Cheesecake Brownie 300
Oatmeal Cookie 220
Plain Bagel 270
Chocolate Croissant 340
Croissant 260
Berry Croissant Blossom 290
Everything Bagel 270
Flourless Chewy Chocolate Cookie 170
Chonga Bagel 300
Michigan Cherry Oat Bar 240
Flower Sugar Cookie 320
Chocolate Chip Cookie 320
Chocolate Cake Pop 140
Birthday Cake Pop 170
Salted Caramel Cake Pop 180

 

Warm Breakfasts Calories
Perfect Oatmeal
Toppings: dried fruit (+100 cal); nut medley (+100 cal); brown sugar (+50 cal)
140–390
Reduced-Fat Turkey Bacon Breakfast Sandwich 230
Spinach & Feta Breakfast Wrap 290

 

Salad Bowls Calories
Chicken & Greens Caesar Salad Bowl 340

 

Fruit & Parfaits Calories
Seasonal Harvest Fruit Blend 90
Greek Yogurt Raspberry Lemon Parfait 310
Greek Yogurt with Berries Parfait 220
Greek Yogurt with Honey 260

 

Packaged Foods Calories
Evolution Harvest™ Almond Cocoa Bar 180
Evolution Harvest™ Pepita Almond Raisin Cranberry Bar 200
Evolution Harvest™ Roasted Soybean Pepita Almond Bar 200

 

It’s so easy to eat and drink an incredible number of calories in one Starbucks visit. I’m talking half your days worth!! But now, you can plan and make better choices for you and your goals. Again, just because you are aware of nutritional information, doesn’t mean you can’t splurge. Having knowledge gives you more freedom to choose and be in control of your own fate.

Signautre Stitched

 

Did I leave out your go-to food? Click here to view more nutritional information for your favorite food at Starbucks.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: