Starbucks • Low Calorie Guide • Updated June 2026
Under 500 Cal Options at Starbucks
Quick Answer: Starbucks has 243 under 500 cal options. The best — and the lowest-calorie — is the Avocado Spread (90 cal, 1g protein, Nom Score B).
243
Under 500 Cal Options
247
Total Analyzed
B
Best Grade
B
1
Avocado Spread
Cal
90
Prot
1g
Sod
210
Sug
0g
View full ingredients
Hass Avocado: Hass Avocado
Sea Salt: Sea Salt
Onion: Onion
Garlic: Garlic
Jalapeno Pepper: Jalapeno Pepper
Lime Juice.: Lime Juice.
B
2
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
.: .
B
3
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
Top Under 500 Cal Picks at Starbucks
Item
Grade
Cal
Protein
Carbs
Sodium
1
Avocado SpreadNom's Top Pick
Great sugar & portion. Watch the sodium. Light on protein.
Hass Avocado: Hass Avocado. Sea Salt: Sea Salt. Onion: Onion. Garlic: Garlic. Jalapeno Pepper: Jalapeno Pepper. Lime Juice.: Lime Juice.
B
90
1g
5g
210mg
2
Turkey Bacon, Cheddar & Egg White Sandwich
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
3
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
4
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
5
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
6
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
7
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
What to Avoid
These items at Starbucks don't meet under 500 cal criteria:
Cheese Trio Protein Box
520 calories
Crispy Grilled Cheese on Sourdough
520 calories
Ham & Swiss on Baguette
510 calories
Bacon, Sausage & Egg Wrap
640 calories
Pro Tips: How to Order Under 500 Cal at Starbucks
Choose grilled items over fried to save 100+ calories
Ask for dressings and sauces on the side
Skip the cheese and sour cream to cut calories significantly
Heading out or stuck without options? Keep under 500 cal snacks on hand so a under 500 cal choice is always within reach.
Common questions about under 500 cal at Starbucks
Is Starbucks good for under 500 cal diets?
Yes, Starbucks is a solid choice for under 500 cal eating with 243 menu items that meet the criteria.
What's the best under 500 cal option at Starbucks?
The Avocado Spread is the best choice with 90 calories, 1g protein, and a Nom Score of B.
What is the lowest-calorie item at Starbucks?
The lowest-calorie option at Starbucks is the Avocado Spread with 90 calories.
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.
Explore More
Find the healthiest option, anywhere
Nom grades every fast food menu item A–F by the Nom Score, so you can order the best option at any restaurant.
Free to use
1,600+ items graded
No signup needed