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

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

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!!

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

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

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

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

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.

 

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