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Starbucks • Low Sodium Guide • Updated June 2026

The Lowest-Sodium Options at Starbucks

Quick Answer: Starbucks has 50 low sodium options. The lowest-sodium option at Starbucks is the KIND - Almond Coconut Cashew Chai with 15mg sodium (200 cal). Top pick overall: the Rolled & Steel-Cut Oatmeal (160 cal, 5g protein, Nom Score A). Every pick here is 600mg of sodium or less; the FDA’s official “low sodium” label means 140mg or less, so we mark how close each gets in the table below.

50Low Sodium Options
249Total Analyzed
ABest Grade
Top rated

Top Low Sodium Picks at Starbucks

1
A
Rolled & Steel-Cut Oatmeal
Cal
160
Prot
5g
Sod
125
Sug
0g
View full ingredients
Oatmeal: Water, Whole Grain Oatmeal
2
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
3
A
Siete Sea Salt Kettle Cooked Potato Chips
Cal
210
Prot
0g
Sod
180
Sug
0g
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
FDA low-sodium
2
Khloud™ White Cheddar Protein Popcorn
Great sodium & portion.
Not Available For This Item: Not Available For This Item
A
160
7g
11g
160mg
light
3
Siete Sea Salt Kettle Cooked Potato Chips
Great sodium & sat fat. Light on protein.
A
210
0g
27g
180mg
light
4
KIND® Salted Caramel & Dark Chocolate Nut Bar
Great sodium & portion.
A
200
6g
16g
125mg
FDA low-sodium
5
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
FDA low-sodium
6
MUSH Chocolate Peanut Butter Protein Overnight Oats
Great sodium & sat fat. Watch the sugar.
Not Available For This Item.: Not Available For This Item.
A
290
15g
40g
280mg
light
7
Ellenos® Muesli Yogurt – No Added Sugar
Great sodium & portion. · Contains: Milk
Contains: Milk
Unsweetened Yogurt: Grade A Milk, Grade A Milk Protein Concentrate, Natural Flavor, Live Active Cultures*. Muesli: Oats, Dried Cranberries, Pumpkin Seeds, Tapioca Fiber Syrup, Sunflower Oil, Tapioca Fiber, Freeze-Dried Banana, Natural Flavors, Salt, Fermented Stevia Extract
A
280
18g
28g
140mg
FDA low-sodium
8
Perfect Bar® – Dark Chocolate Chip Peanut Butter
Great sodium & portion. Watch the sugar. · Contains: Milk, Egg, Peanut, Sesame
Contains: MilkEggPeanutSesame
Peanut Butter: Peanut Butter. Honey: Honey. Nonfat Dry Milk: Nonfat Dry Milk. Dark Chocolate: Chocolate, Cane Sugar, Cocoa Butter. Dried Whole Egg Powder: Dried Whole Egg Powder. Rice Protein: Rice Protein. Sea Salt: Sea Salt. Dried Whole Food Powders: Kale, Flax Seed, Rose Hip, Orange, Lemon, Papaya, Tomato, Apple, Alfalfa, Celery, Kelp, Dulse, Carrot, Spinach. Flax Seed Oil: Flax Seed Oil. Sesame Seed Oil: Sesame Seed Oil. Olive Oil: Olive Oil. Pumpkin Seed Oil.: Pumpkin Seed Oil.
B
330
15g
24g
105mg
FDA low-sodium
9
Perfect Bar® Peanut Butter
Great sodium & sat fat. Watch the sugar. · Contains: Milk, Egg, Peanut, Sesame
Contains: MilkEggPeanutSesame
Peanut Butter: Peanut Butter. Honey: Honey. Nonfat Dry Milk: Nonfat Dry Milk. Dried Whole Egg Powder: Dried Whole Egg Powder. Rice Protein: Rice Protein. Dried Whole Food Powders: Kale, Flax Seed, Rose Hip, Orange, Lemon, Papaya, Tomato, Apple, Alfalfa, Celery, Kelp, Dulse, Carrot, Spinach. Flax Seed Oil: Flax Seed Oil. Sesame Seed Oil: Sesame Seed Oil. Olive Oil: Olive Oil. Pumpkin Seed Oil.: Pumpkin Seed Oil.
B
340
17g
27g
50mg
FDA low-sodium
10
KIND - Almond Coconut Cashew Chai
Great sodium & portion. Light on protein.
B
200
5g
18g
15mg
FDA low-sodium
See all 50 low sodium options at Starbucks
The Nom Score read

Starbucks’ 50 low sodium options are led by the Rolled & Steel-Cut Oatmeal: Nom Score A (98/100), 160 calories, 5g protein, and 125mg sodium. The Ellenos® Muesli Yogurt – No Added Sugar carries the most protein at 18g. Most come from the Protein & Snack Bars menu (5 of 10). Sodium runs 15–280mg across the picks. 7 picks clear the FDA’s 140mg “low sodium” line; the rest land between 141 and 600mg. 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 low sodium 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 Sodium at Starbucks

✓
Skip the cheese, which often adds 200-400mg sodium
✓
Ask for no salt on grilled items when possible
✓
Choose fresh salsa over prepared sauces
FAQ

Common questions about low sodium at Starbucks

Is Starbucks good for low sodium diets?

Yes — Starbucks has 50 low sodium options, topped by the Rolled & Steel-Cut Oatmeal (Nom Score A).

What’s the best low sodium 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 lowest-sodium item at Starbucks?

The lowest-sodium option at Starbucks is the KIND - Almond Coconut Cashew Chai with 15mg sodium (200 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

🍽 Low Sodium at every restaurant 🏆 Best Low-Sodium Fast Food 📊 Starbucks Nutrition Calculator
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Related Low Sodium Guides

Best places for low sodium (ranked by qualifying dishes):
Dunkin’ 108McDonald’s 53Taco Bell 37Dairy Queen 34Sonic Drive-In 23Panera Bread 19Panda Express 17Del Taco 15Popeyes 15Five Guys 15
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). Lowest-Sodium Options at Starbucks: What to Order (2026). Retrieved from https://nom.now/guides/starbucks-low-sodium
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