Café · Café

The healthiest orders at Starbucks

12 Starbucks meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 17 published · Starbucks’s nutrition page

Top pick

Bacon, Sausage & Egg Wrap

A hearty breakfast wrap with bacon, sausage, egg, and potatoes in a tortilla.

Breakfast Wraps · $6.95 typical price · Published

640calories · 4.2 g protein per 100 cal

27 gProtein

57 gCarbs

33 gFat

Best pick under every calorie limit

The most protein you can get at Starbucks under each limit.

UNDER 400 CALEgg, Pesto & Mozzarella Sandwich390 cal · 21 g protein UNDER 500 CALEgg, Pesto & Mozzarella Sandwich390 cal · 21 g protein UNDER 600 CALEgg, Pesto & Mozzarella Sandwich390 cal · 21 g protein UNDER 700 CALBacon, Sausage & Egg Wrap640 cal · 27 g protein UNDER 800 CALBacon, Sausage & Egg Wrap640 cal · 27 g protein

Most protein at Starbucks

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Bacon, Sausage & Egg WrapBreakfast Wraps · $6.95 typical	640	27 g	57 g	33 g	4.2 g	Published
2	Egg, Pesto & Mozzarella SandwichBreakfast Sandwiches · $6.45 typical	390	21 g	36 g	16 g	5.4 g	Published
3	Impossible™ Breakfast SandwichBreakfast Sandwiches · $6.95 typical	420	21 g	36 g	22 g	5.0 g	Published
4	Double-Smoked Bacon, Cheddar & Egg SandwichBreakfast Sandwiches · $6.45 typical	500	21 g	43 g	27 g	4.2 g	Published
5	Spinach, Feta & Egg White WrapBreakfast Wraps · $5.95 typical	290	20 g	34 g	8 g	6.9 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Egg, Pesto & Mozzarella SandwichBreakfast Sandwiches · $6.45 typical	390	21 g	36 g	16 g	5.4 g	Published
Impossible™ Breakfast SandwichBreakfast Sandwiches · $6.95 typical	420	21 g	36 g	22 g	5.0 g	Published
Spinach, Feta & Egg White WrapBreakfast Wraps · $5.95 typical	290	20 g	34 g	8 g	6.9 g	Published
Egg White & Roasted Red Pepper Egg BitesEgg Bites & Bakes · $5.25 typical	170	12 g	11 g	8 g	7.1 g	Published
Potato, Cheddar & Chive BakesEgg Bites & Bakes · $4.95 typical	240	12 g	14 g	14 g	5.0 g	Published

Breakfast

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Spinach, Feta & Egg White WrapBreakfast Wraps · $5.95 typical	290	20 g	34 g	8 g	6.9 g	Published
Egg, Pesto & Mozzarella SandwichBreakfast Sandwiches · $6.45 typical	390	21 g	36 g	16 g	5.4 g	Published
Impossible™ Breakfast SandwichBreakfast Sandwiches · $6.95 typical	420	21 g	36 g	22 g	5.0 g	Published
Bacon & Gruyère Egg BitesEgg Bites & Bakes · $5.25 typical	300	19 g	9 g	20 g	6.3 g	Published
Bacon, Sausage & Egg WrapBreakfast Wraps · $6.95 typical	640	27 g	57 g	33 g	4.2 g	Published

Every Starbucks dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Bacon, Sausage & Egg WrapBreakfast Wraps · $6.95 typical	640	27 g	57 g	33 g	4.2 g	Published
2	Impossible™ Breakfast SandwichBreakfast Sandwiches · $6.95 typical	420	21 g	36 g	22 g	5.0 g	Published
3	Egg, Pesto & Mozzarella SandwichBreakfast Sandwiches · $6.45 typical	390	21 g	36 g	16 g	5.4 g	Published
4	Double-Smoked Bacon, Cheddar & Egg SandwichBreakfast Sandwiches · $6.45 typical	500	21 g	43 g	27 g	4.2 g	Published
5	Spinach, Feta & Egg White WrapBreakfast Wraps · $5.95 typical	290	20 g	34 g	8 g	6.9 g	Published
6	Sausage, Cheddar & Egg SandwichBreakfast Sandwiches · $6.45 typical	480	18 g	34 g	29 g	3.8 g	Published
7	Bacon, Gouda & Egg SandwichBreakfast Sandwiches · $5.95 typical	360	18 g	35 g	18 g	5.0 g	Published
8	Bacon & Gruyère Egg BitesEgg Bites & Bakes · $5.25 typical	300	19 g	9 g	20 g	6.3 g	Published
9	Turkey Bacon, Cheddar & Egg White SandwichBreakfast Sandwiches · $5.95 typical	260	17 g	30 g	9 g	6.5 g	Published
10	Potato, Cheddar & Chive BakesEgg Bites & Bakes · $4.95 typical	240	12 g	14 g	14 g	5.0 g	Published
11	Egg White & Roasted Red Pepper Egg BitesEgg Bites & Bakes · $5.25 typical	170	12 g	11 g	8 g	7.1 g	Published
12	Rolled & Steel-Cut OatmealBreakfast Classics · $4.25 typical	160	5 g	28 g	3 g	3.1 g	Published
13	Ham & Swiss on BaguetteLunch · $7.45 typical	510	25 g	43 g	25 g	4.9 g	Published
14	Apples & Cheese Trio Protein BoxProtein Boxes · $6.45 typical	470	22 g	36 g	27 g	4.7 g	Published
15	Crispy Grilled Cheese on SourdoughLunch · $6.95 typical	520	21 g	47 g	27 g	4.0 g	Published
16	Cheese Trio Protein BoxProtein Boxes · $6.45 typical	520	20 g	59 g	24 g	3.8 g	Published
17	Chicken Bacon Protein PocketSnacks · $6.45 typical	310	20 g	29 g	13 g	6.5 g	Published

Quick answers

What’s the healthiest order at Starbucks?

Bacon, Sausage & Egg Wrap: 640 calories and 27 g of protein (4.2 g per 100 calories). It ranks first of the 12 Starbucks meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Starbucks?

Bacon, Sausage & Egg Wrap, with 27 g of protein for 640 calories. Next is Egg, Pesto & Mozzarella Sandwich (21 g, 390 cal).

What can I get at Starbucks under 500 calories?

Egg, Pesto & Mozzarella Sandwich (390 cal, 21 g protein), Impossible™ Breakfast Sandwich (420 cal, 21 g protein) and Double-Smoked Bacon, Cheddar & Egg Sandwich (500 cal, 21 g protein).

Is there a high-protein vegetarian option at Starbucks?

Egg, Pesto & Mozzarella Sandwich: 21 g of protein for 390 calories.

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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