Starbucks • Low Calorie Guide • Updated June 2026
Low Calorie Options at Starbucks
Quick Answer: Starbucks has 60 low calorie options. The best — and the lowest-calorie — is the Turkey Bacon, Cheddar & Egg White Sandwich (260 cal, 17g protein, Nom Score B).
60Low Calorie Options
249Total Analyzed
BBest Grade
Top rated
Top Low Calorie Picks at Starbucks
1
B
Turkey Bacon, Cheddar & Egg White Sandwich
Cal
260
Prot
17g
Sod
600
Sug
2g
Contains: MilkEggWheat
View full ingredients
Wheat English Muffin: Water, Whole White Wheat Flour, Enriched Wheat Flour, Yeast, Contains 2% Or Less Of: Cornmeal, Soybean Oil, Sugar, Wheat Gluten, Monocalcium Phosphate, Vinegar, Salt, Calcium Propionate, Natural Flavor, Microbial Enzymes, Ascorbic Acid, Calcium Sulfate
Egg White Patty: Egg Whites, Milk, Unmodified Corn Starch, Contains 2% Or Less Of: Salt, Black Pepper
Sharp Cheddar Cheese: Cultured Pasteurized Milk, Salt, Microbial Enzymes
Uncured Turkey Bacon: Turkey Thigh Meat, Vinegar And Lemon Juice Concentrate, Contains 2% Or Less Of: Water, Brown Sugar, Salt, Honey, Potassium Chloride, Natural Smoke Flavor, Cultured Celery Powder, Sea Salt, Cherry Powder, Evaporated Cane Sugar
.: .
2
B
Egg, Pesto & Mozzarella Sandwich
Cal
390
Prot
21g
Sod
790
Sug
1g
Contains: MilkEggWheat
View full ingredients
Cheddar And Onion Bialy: Enriched Wheat Flour, Water, White Cheddar Cheese, Onions, Vegetable Oil, Extra Virgin Olive Oil, Salt, Yeast, Wheat Flour, Cultured Wheat Flour, Lactic Acid, Ascorbic Acid, Microbial Enzymes
Egg Frittata Patty: Eggs, Yogurt, Monterey Jack Cheese, Gruyere Cheese, Contains 2% Or Less Of The Following: Unmodified Corn Starch, Mirin, Natural Ginger Flavor, Ginger Puree, Soy Type Flavor, Garlic, Salt, Rice Vinegar, Xanthan Gum, Citric Acid
Low Moisture Part-Skim Mozzarella Cheese: Cultured Pasteurized Part-Skim Milk, Salt, Microbial Enzymes
Kale Pesto: Kale, Vegetable Oil Blend, Basil, Parsley, Garlic, Lemon Juice Concentrate, Contains 2% Or Less Of The Following: Sea Salt, Citric Acid, Ascorbic Acid
3
B
Impossible™ Breakfast Sandwich
Cal
420
Prot
21g
Sod
800
Sug
4g
Contains: MilkEggWheatSoySesame
View full ingredients
Sesame Ciabatta Bun: Enriched Wheat Flour, Water, Sesame Seeds, Eggs, Durum Wheat Semolina, Sugar, Sunflower Oil, Butter, Salt, Paprika, Malted Barley Flour, Yeast, Cultured Wheat Starch, Microbial Enzymes
Fried Egg Patty: Egg Whites, Egg Yolks, Milk, Food Starch- Modified, Salt, Citric Acid
Plant-Based Breakfast Patty: Water, Soy Protein Concentrate, Sunflower Oil, Coconut Oil, Contains 2% Or Less Of: Citric Acid, Cultured Dextrose, Food Starch – Modified, Garlic Powder, Methylcellulose, Mixed Tocopherols, Natural Flavors, Niacin, Onion Powder, Pyridoxine Hydrochloride, Riboflavin, Salt, Sodium Ascorbate, Soy Leghemoglobin, Soy Protein Isolate, Spices, Vitamin B12, Yeast Extract, Zinc Gluconate
Sharp Cheddar Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto
Item
Grade
Cal
Protein
Carbs
Sodium
1
Turkey Bacon, Cheddar & Egg White SandwichNom’s Top Pick
Great sugar & portion. Watch the sodium. · Contains: Milk, Egg, Wheat
Contains: MilkEggWheat
Wheat English Muffin: Water, Whole White Wheat Flour, Enriched Wheat Flour, Yeast, Contains 2% Or Less Of: Cornmeal, Soybean Oil, Sugar, Wheat Gluten, Monocalcium Phosphate, Vinegar, Salt, Calcium Propionate, Natural Flavor, Microbial Enzymes, Ascorbic Acid, Calcium Sulfate. Egg White Patty: Egg Whites, Milk, Unmodified Corn Starch, Contains 2% Or Less Of: Salt, Black Pepper. Sharp Cheddar Cheese: Cultured Pasteurized Milk, Salt, Microbial Enzymes. Uncured Turkey Bacon: Turkey Thigh Meat, Vinegar And Lemon Juice Concentrate, Contains 2% Or Less Of: Water, Brown Sugar, Salt, Honey, Potassium Chloride, Natural Smoke Flavor, Cultured Celery Powder, Sea Salt, Cherry Powder, Evaporated Cane Sugar. .: .
B
260
17g
30g
600mg
2
Egg, Pesto & Mozzarella Sandwich
Great sugar & portion. Watch the sodium. · Contains: Milk, Egg, Wheat
Contains: MilkEggWheat
Cheddar And Onion Bialy: Enriched Wheat Flour, Water, White Cheddar Cheese, Onions, Vegetable Oil, Extra Virgin Olive Oil, Salt, Yeast, Wheat Flour, Cultured Wheat Flour, Lactic Acid, Ascorbic Acid, Microbial Enzymes. Egg Frittata Patty: Eggs, Yogurt, Monterey Jack Cheese, Gruyere Cheese, Contains 2% Or Less Of The Following: Unmodified Corn Starch, Mirin, Natural Ginger Flavor, Ginger Puree, Soy Type Flavor, Garlic, Salt, Rice Vinegar, Xanthan Gum, Citric Acid. Low Moisture Part-Skim Mozzarella Cheese: Cultured Pasteurized Part-Skim Milk, Salt, Microbial Enzymes. Kale Pesto: Kale, Vegetable Oil Blend, Basil, Parsley, Garlic, Lemon Juice Concentrate, Contains 2% Or Less Of The Following: Sea Salt, Citric Acid, Ascorbic Acid
B
390
21g
36g
790mg
3
Impossible™ Breakfast Sandwich
Great sugar. Watch the sodium. · Contains: Milk, Egg, Wheat, Soy, Sesame
Contains: MilkEggWheatSoySesame
Sesame Ciabatta Bun: Enriched Wheat Flour, Water, Sesame Seeds, Eggs, Durum Wheat Semolina, Sugar, Sunflower Oil, Butter, Salt, Paprika, Malted Barley Flour, Yeast, Cultured Wheat Starch, Microbial Enzymes. Fried Egg Patty: Egg Whites, Egg Yolks, Milk, Food Starch- Modified, Salt, Citric Acid. Plant-Based Breakfast Patty: Water, Soy Protein Concentrate, Sunflower Oil, Coconut Oil, Contains 2% Or Less Of: Citric Acid, Cultured Dextrose, Food Starch – Modified, Garlic Powder, Methylcellulose, Mixed Tocopherols, Natural Flavors, Niacin, Onion Powder, Pyridoxine Hydrochloride, Riboflavin, Salt, Sodium Ascorbate, Soy Leghemoglobin, Soy Protein Isolate, Spices, Vitamin B12, Yeast Extract, Zinc Gluconate. Sharp Cheddar Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto
B
420
21g
36g
800mg
4
Bacon, Gouda & Egg Sandwich
Great sugar & portion. Watch the sodium. Light on fiber. · Contains: Milk, Egg, Wheat
Contains: MilkEggWheat
Artisan Roll: Enriched Flour, Water, Sour Culture, Semolina, Salt, Sugar, Canola Oil, Yeast, Microbial Enzymes. Frittata Egg Patty With Cheese: Whole Eggs, Nonfat Milk, Monterey Jack Cheese, Full-Moisture Parmesan Cheese, Soybean Oil, Water, Contains 2% Or Less Of The Following: Unmodified Corn Starch, Xanthan Gum, Salt, Citric Acid, Black Pepper. Gouda: Pasteurized Milk, Bacterial Cheese Culture, Salt, Microbial Enzymes, Annatto Color, Beta-Carotene. Bacon: Pork, Water, Salt, Sugar, Natural Smoke Flavoring, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite
C
360
18g
35g
710mg
5
Sausage, Cheddar & Egg Sandwich
Great sugar. Watch the sodium. Light on fiber. · Contains: Milk, Egg, Wheat
Contains: MilkEggWheat
English Muffin: Enriched Wheat Flour, Water, Yeast, Contains 2% Or Less Of: Sugar, Wheat Gluten, Citric Acid, Fumaric Acid, Salt, Ascorbic Acid, Farina Flour, Wheat Flour, Monoglycerides, Maltodextrin, Enriched Degerminated Yellow Corn Meal, Calcium Propionate And Sorbic Acid, Enzymes, Vinegar, Modified Corn Starch, Calcium Citrate, Soybean And/Or Canola Oil, Corn Flour, Calcium Carbonate, Ammonium Sulfate, Calcium Sulfate. Puffed Scrambled Egg Patty: Eggs, Whey, Nonfat Milk, Soybean Oil, Food Starch-Modified, Contains Less Than 2% Of The Following: Dicalcium Phosphate, Salt, Sodium Bicarbonate, Butter Flavor, Xanthan Gum, Guar Gum, Liquid Pepper Extract, Citric Acid. Sausage: Pork, Water, Salt, Spices, Dextrose, Sugar, Natural Flavor. Cheddar Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto. Contains Bioengineered Food Ingredients.: Contains Bioengineered Food Ingredients.
C
480
18g
34g
890mg
6
Double-Smoked Bacon, Cheddar & Egg Sandwich
Watch the sodium & sat fat. Light on fiber. · Contains: Milk, Egg, Wheat
Contains: MilkEggWheat
Croissant: Enriched Wheat Flour, Water, Butter, Sugar, Yeast, Salt, Malted Barley, Dough Conditioner. Fried Egg Patty: Egg Whites, Egg Yolks, Milk, Food Starch-Modified, Salt, Citric Acid. Bacon: Cured With Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite. Sharp Cheddar Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto
C
500
21g
43g
960mg
The Nom Score read
The Turkey Bacon, Cheddar & Egg White Sandwich tops Starbucks’ 60 low calorie options — Nom Score B (69/100) on 260 calories, 17g protein, and 600mg sodium. The Egg, Pesto & Mozzarella Sandwich carries the most protein at 21g. Every pick sits on the Breakfast Sandwiches menu. Calories run 260–500 across the picks. Figures are computed from Starbucks’ published nutrition data (June 2026).
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Pick your drink, size, milk, and add-ins — calories, sugar, and the Nom Score update live as you build.
A Venti Caramel Frappuccino with 4 pumps and whip lands at 660 calories.
Watch-outs
What to Avoid
These items at Starbucks don’t meet low calorie criteria:
Salted Caramel Cream Cold Brew
drink, not a meal
Country Archer™ – Hickory Smoke Turkey Jerky
only 70 cal (min 150)
Butterfly Energy Drink
drink, not a meal — only 130 cal (min 150)
Nondairy Salted Caramel Cream Cold Brew
drink, not a meal
Butterfly Drink
drink, not a meal — only 120 cal (min 150)
Order smarter
Pro Tips: How to Order Low Calorie at Starbucks
An Americano (15 cal), cold brew (5 cal), or unsweetened iced tea are near-zero; a Caffè Latte with nonfat milk is about 130
The Egg White & Roasted Red Pepper Egg Bites (170 cal, 12g protein) are the lightest food with real protein
Skip the Frappuccinos and specialty lattes (300-470 cal)—sugar-free syrup and nonfat milk cut a latte in half
FAQ
Common questions about low calorie at Starbucks
Is Starbucks good for low calorie diets?
Yes — Starbucks has 60 low calorie options, topped by the Turkey Bacon, Cheddar & Egg White Sandwich (Nom Score B).
What’s the best low calorie option at Starbucks?
The Turkey Bacon, Cheddar & Egg White Sandwich is the best choice with 260 calories, 17g protein, and a Nom Score of B.
What is the lowest-calorie item at Starbucks?
The lowest-calorie option at Starbucks is the Turkey Bacon, Cheddar & Egg White Sandwich with 260 calories.
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 →
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