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
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 | |
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*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
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 | |
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*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!!
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 | |
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*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
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 | |
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*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
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 | |
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*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
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 | |
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*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
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 | |
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*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:
- Share a baked good with 1-2 friends instead of eating it all yourself.
- Remember that reduced-fat does not necessarily mean that the item is low in calories.
- 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.
Did I leave out your go-to food? Click here to view more nutritional information for your favorite food at Starbucks.