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Starbucks • Keto & Low-Carb Guide • Updated June 2026

Keto Options at Starbucks

Quick Answer: Yes — Starbucks has 7 keto options. The lowest-carb option at Starbucks is the Organic Valley Stringles® Mozzarella String Cheese with 1g carbs (80 cal). Top pick overall: the Khloud™ White Cheddar Protein Popcorn (160 cal, 7g protein, Nom Score A).

7Keto Options
249Total Analyzed
ABest Grade
Top rated

Top Keto Picks at Starbucks

1
A
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
2
A
KIND® Salted Caramel & Dark Chocolate Nut Bar
Cal
200
Prot
6g
Sod
125
Sug
5g
3
C
Potato, Cheddar & Chive Bakes
Cal
240
Prot
12g
Sod
480
Sug
2g
Contains: MilkEgg
View full ingredients
Diced Potatoes: Potatoes, Disodium Dihydrogen Pyrophosphate
Eggs: Eggs, Citric Acid, Water
Cottage Cheese: Cultured Nonfat Milk, Milk, Cream, Nonfat Milk, Contains 2% Or Less Of: Whey, Salt, Maltodextrin, Guar Gum, Citric Acid, Carrageenan, Mono- And Diglycerides, Locust Bean Gum, Potassium Sorbate, Natural Flavor, Vitamin A Palmitate, Carbon Dioxide, Microbial Enzymes
Cheddar Cheese: Cultured Pasteurized Milk, Salt, Microbial Enzymes, Annatto, Powdered Cellulose
Onions: Onions
Cheese Blend: Monterey Jack Cheese, Gruyere Cheese, Potato Starch, Powdered Cellulose, Natamycin
White Cheddar Cheese: Pasteurized Milk, Cheese Culture, Salt, Microbial Enzymes, Powdered Cellulose
Spinach: Spinach
Unsalted Butter: Pasteurized Cream, Natural Flavors
Chives: Chives
Rice Starch: Rice Starch
Mustard: Water, Mustard Seeds, Vinegar, Salt, Sodium Bisulphite
Salt: Salt
Hot Sauce: Distilled Vinegar, Red Pepper, Salt
White Distilled Vinegar: Diluted With Water To 4% Acidity
Canola Oil: Canola Oil, Sunflower Lecithin, Canola Lecithin, Vegetable Wax
Item
Grade
Cal
Protein
Carbs
Sodium
1
Khloud™ White Cheddar Protein PopcornNom’s Top Pick
Great sodium & portion.
Not Available For This Item: Not Available For This Item
A
160
7g
11g
160mg
2
KIND® Salted Caramel & Dark Chocolate Nut Bar
Great sodium & portion.
A
200
6g
16g
125mg
3
Potato, Cheddar & Chive Bakes
Great sugar & portion. Watch the sodium & sat fat. · Contains: Milk, Egg
Contains: MilkEgg
Diced Potatoes: Potatoes, Disodium Dihydrogen Pyrophosphate. Eggs: Eggs, Citric Acid, Water. Cottage Cheese: Cultured Nonfat Milk, Milk, Cream, Nonfat Milk, Contains 2% Or Less Of: Whey, Salt, Maltodextrin, Guar Gum, Citric Acid, Carrageenan, Mono- And Diglycerides, Locust Bean Gum, Potassium Sorbate, Natural Flavor, Vitamin A Palmitate, Carbon Dioxide, Microbial Enzymes. Cheddar Cheese: Cultured Pasteurized Milk, Salt, Microbial Enzymes, Annatto, Powdered Cellulose. Onions: Onions. Cheese Blend: Monterey Jack Cheese, Gruyere Cheese, Potato Starch, Powdered Cellulose, Natamycin. White Cheddar Cheese: Pasteurized Milk, Cheese Culture, Salt, Microbial Enzymes, Powdered Cellulose. Spinach: Spinach. Unsalted Butter: Pasteurized Cream, Natural Flavors. Chives: Chives. Rice Starch: Rice Starch. Mustard: Water, Mustard Seeds, Vinegar, Salt, Sodium Bisulphite. Salt: Salt. Hot Sauce: Distilled Vinegar, Red Pepper, Salt. White Distilled Vinegar: Diluted With Water To 4% Acidity. Canola Oil: Canola Oil, Sunflower Lecithin, Canola Lecithin, Vegetable Wax
C
240
12g
14g
480mg
4
Cortado
Great sodium & portion. Watch the sat fat & sugar. Light on fiber.
Milk: Milk. Brewed Espresso.: Brewed Espresso.
C
90
5g
8g
60mg
5
Bacon & Gruyère Egg Bites
Great sugar & portion. Watch the sodium & sat fat. Light on fiber. · Contains: Milk, Egg
Contains: MilkEgg
Cottage Cheese: Cultured Nonfat Milk, Milk, Nonfat Milk, Contains 2 % Or Less Of: Whey, Salt, Maltodextrin, Citric Acid, Carrageenan, Mono- And Diglycerides, Locust Bean Gum, Guar Gum, Natural Flavors, Vitamin A Palmitate, Carbon Dioxide, Enzymes. Eggs: Eggs, Citric Acid, Water. Cheese Blend: Monterey Jack Cheese, Gruyere Cheese, Potato Starch, Powdered Cellulose, Natamycin. Unsalted Butter: Pasteurized Cream, Natural Flavors. Uncured Bacon - No Nitrites Or Nitrates Added Except As Naturally Occurring In Sea Salt And Celery Juice Powder: Pork, Water, Sea Salt, Cane Sugar, Cultured Celery Juice, Cherry Powder. Rice Starch: Rice Starch. Corn Starch: Corn Starch. Salt: Salt. White Distilled Vinegar: Diluted With Water To 4% Acidity. Hot Sauce: Distilled Vinegar, Red Pepper, Salt
C
300
19g
9g
680mg
6
Organic Valley Stringles® Mozzarella String Cheese
Great sugar & portion. Watch the sodium & sat fat. Light on fiber.
Not Available For This Item: Not Available For This Item
C
80
7g
1g
200mg
7
Country Archer™ – Hickory Smoke Turkey Jerky
Great sat fat & portion. Watch the sodium & sugar. Light on fiber.
N/A: N/A
D
70
10g
5g
330mg
The Nom Score read

Starbucks’ 7 keto options are led by the Khloud™ White Cheddar Protein Popcorn: Nom Score A (95/100), 160 calories, 7g protein, and 160mg sodium. The Bacon & Gruyère Egg Bites carries the most protein at 19g. The lightest is the Country Archer™ – Hickory Smoke Turkey Jerky, at 70 calories. Most come from the Egg Bites & Bakes menu (2 of 7). Net carbs across the picks run 1–9g. Figures are computed from Starbucks’ published nutrition data (June 2026).

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Watch-outs

What to Avoid

These items at Starbucks don’t meet keto criteria:

!
Salted Caramel Cream Cold Brew
drink, not a meal — 26g net carbs (max 10)
!
Butterfly Energy Drink
drink, not a meal — 26g net carbs (max 10)
!
Nondairy Salted Caramel Cream Cold Brew
drink, not a meal — 19g net carbs (max 10)
!
Butterfly Drink
drink, not a meal — 26g net carbs (max 10)
!
Pistachio Cream Cold Brew
drink, not a meal — 33g net carbs (max 10)
Order smarter

Pro Tips: How to Order Keto at Starbucks

✓
The Egg Bites are the keto anchor: Bacon & Gruyère (9g carbs, 19g protein) or Truffle, Mushroom & Brie (12g carbs, 14g protein)
✓
Order an Americano, cold brew, or a latte with almondmilk and sugar-free syrup—a Sugar-Free Vanilla Protein Latte is 12g carbs with 29g protein
✓
Skip the flavored lattes and Frappuccinos (35-63g sugar) and bakery items; ask for no classic syrup and no whip
FAQ

Common questions about keto at Starbucks

Is Starbucks good for keto diets?

Yes — Starbucks has 7 keto options, topped by the Khloud™ White Cheddar Protein Popcorn (Nom Score A).

What’s the best keto option at Starbucks?

The Khloud™ White Cheddar Protein Popcorn is the best choice with 160 calories, 7g protein, and a Nom Score of A.

What is the lowest-carb item at Starbucks?

The lowest-carb option at Starbucks is the Organic Valley Stringles® Mozzarella String Cheese with 1g carbs (80 cal).

How we ranked these: Every item is scored by the Nom Score, which weighs sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA daily-value guidance. Data comes from Starbucks’ published nutrition information.
✓

Nutrition data verified. Calorie counts and macros are taken from Starbucks’ official published nutrition data. How the Nom Score works →

Explore More

🍽 Keto at every restaurant 🏆 Best Keto Fast Food 📊 Starbucks Nutrition Calculator
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Related Keto Guides

Best places for keto (ranked by qualifying dishes):
Jersey Mike’s Subs 24Subway 18Chipotle 16Jimmy John’s 13El Pollo Loco 13KFC 11Wingstop 10Panda Express 8IHOP 7McDonald’s 5
Other diets at Starbucks:
KetoHigh ProteinLow CalorieLow SodiumWeight LossGLP-1DiabeticLow SugarVegetarianVeganGluten-FreeDairy-Free
Popular guides:
Wingstop VegetarianTaco Bell Low SodiumPopeyes VegetarianWhataburger High ProteinWendy’s Weight LossWendy’s on GLP-1
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Nom. (2026). How to Eat Keto at Starbucks: Best Low-Carb Options (2026). Retrieved from https://nom.now/guides/starbucks-keto
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