Starbucks • Gluten-Free Guide • Updated June 2026
Gluten-Free Options at Starbucks
Quick Answer: Starbucks has 194 gluten-free options. The highest-protein option at Starbucks is the Iced Sugar-Free Caramel Protein Matcha with 31g protein (210 cal). Top pick overall: the Rolled & Steel-Cut Oatmeal (160 cal, 5g protein, Nom Score A).
194
Gluten-Free Options
247
Total Analyzed
A
Best Grade
A
1
Rolled & Steel-Cut Oatmeal
Cal
160
Prot
5g
Sod
125
Sug
0g
View full ingredients
Oatmeal: Water, Whole Grain Oatmeal
A
2
Khloud™ White Cheddar Protein Popcorn
Cal
160
Prot
7g
Sod
160
Sug
2g
View full ingredients
Not Available For This Item: Not Available For This Item
A
3
Sol-ti® TURMERIC SuperShot®
Cal
20
Prot
1g
Sod
0
Sug
1g
Top Gluten-Free Picks at Starbucks
Item
Grade
Cal
Protein
Carbs
Sodium
1
Rolled & Steel-Cut OatmealNom's Top Pick
Great sodium & sat fat.
Oatmeal: Water, Whole Grain Oatmeal
A
160
5g
28g
125mg
2
Khloud™ White Cheddar Protein Popcorn
Great sodium & portion.
Not Available For This Item: Not Available For This Item
A
160
7g
11g
160mg
3
Sol-ti® TURMERIC SuperShot®
Great sodium & sat fat. Light on protein.
A
20
1g
4g
0mg
4
Siete Sea Salt Kettle Cooked Potato Chips
Great sodium & sat fat. Light on protein.
A
210
0g
27g
180mg
5
KIND® Salted Caramel & Dark Chocolate Nut Bar
Great sodium & portion.
A
200
6g
16g
125mg
6
Koia® Cacao Bean Nutrition Shake
Great sat fat & portion.
A
180
20g
12g
240mg
7
All In™ Madagascar Vanilla, Honey & Almonds Bar
Great sodium & sat fat. Light on protein.
Not Available For This Item: Not Available For This Item
A
170
4g
21g
85mg
8
DASANI® Water
Great sodium & sat fat. Light on fiber & protein.
Not Available For This Item: Not Available For This Item
A
0
0g
0g
0mg
9
Ethos® Water
Great sodium & sat fat. Light on fiber & protein.
Not Available For This Item: Not Available For This Item
A
0
0g
0g
0mg
10
Waiākea Hawaiian Volcanic Water
Great sodium & sat fat. Light on fiber & protein.
Not Available For This Item: Not Available For This Item
A
0
0g
0g
20mg
What to Avoid
These items at Starbucks don't meet gluten-free criteria:
Pistachio Cream Cold Brew
Does not meet criteria
Pistachio Crème Frappuccino® Blended Beverage
Does not meet criteria
Cheese Trio Protein Box
Does not meet criteria
Birthday Cake Pop
Does not meet criteria
Frog Cake Pop
Does not meet criteria
Pro Tips: How to Order Gluten-Free at Starbucks
Allergen lists flag wheat, but shared fryers and prep surfaces mean cross-contact—ask staff if you have celiac disease
Bunless, protein-style, and "in a bowl" builds skip the most common gluten source
Sauces, seasonings, and breading are hidden gluten—verify before adding
Heading out or stuck without options? Keep gluten-free snacks on hand so a gluten-free choice is always within reach.
Common questions about gluten-free at Starbucks
Is Starbucks good for gluten-free diets?
Yes, Starbucks is a solid choice for gluten-free eating with 194 menu items that meet the criteria.
What's the best gluten-free option at Starbucks?
The Rolled & Steel-Cut Oatmeal is the best choice with 160 calories, 5g protein, and a Nom Score of A.
What is the highest-protein item at Starbucks?
The highest-protein option at Starbucks is the Iced Sugar-Free Caramel Protein Matcha with 31g protein (210 cal).
How we ranked these: Based on Nom's analysis of 247 menu items at Starbucks,
scored using our proprietary Nom Score algorithm that evaluates sodium, saturated fat, sugar, portion size, fiber, and protein
per calorie. Data sourced from official Starbucks nutrition information.
Nutrition data verified. All calorie counts, macros, and nutritional information are sourced directly from Starbucks's official published nutrition data. Nom Scores are calculated using our research-backed algorithm aligned with USDA dietary guidelines.
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