8 Healthy Starbucks Food and Snacks

Calories: 230

Sodium: 550mg

Total Carbohydrates: 28g

Protein: 17g

Bacon isn’t always synonymous with better for you, but in this case, Starbucks’ turkey bacon sandwich contains around half the sodium of other sandwiches on the menu. This includes the Impossible meat option, which has significantly more calories and salt — something that many may not realize at first. “If you’re actually following a stricter vegetarian routine, then I’d understand why the Impossible option may appeal to you — but if you’re eating meat and just think that a faux option will be better for you, you’re actually better off eating this instead,” Sassos explains. Plus, this is one of the menu’s customizable breakfast sandwiches — meaning you can remove any of its components to your liking.

Nutrition Lab Pro Tip: This option has less fiber than the chain’s spinach egg-white wrap as it isn’t made with any vegetables. Try adding a container of the chain’s avocado spread, which contains only 90 calories and 5g of fiber-rich carbohydrates.

Calories: 230

Sodium: 340mg

Total Carbohydrates: 11g

Protein: 15g

At 180mg of cholesterol, Starbucks’ newest sous vide menu item is nearly 7x the amount found in the chain’s Egg White & Roasted Red Pepper option. But the added cholesterol may be worth the payoff in increased protein and a bit of extra fiber, Sassos says. Either order is a great way to satisfy an early or mid-morning itch to tide you over to lunch (and is a low-carb alternative to traditional sandwiches above).

Nutrition Lab Pro Tip: You can enjoy the optional sriracha here and also opt for a side of the avocado spread to add even more fiber into the equation.

Calories: 220

Sodium: 125mg

Total Carbohydrates: 43g

Total Sugars: 13g

Since the chain has yet to debut an entirely vegan breakfast sandwich at this time, this may be the only entirely plant-based breakfast option at Starbucks. For a quick option, the steel-cut oats hold up well to fresh fruit, Sassos says, and oatmeal fans won’t be disappointed. 

Nutrition Lab Pro Tip: Reduce the amount of agave syrup sweeteners you’re using from the standard two to one if possible; and try not to add extra brown sugar or coffee-bar options for best results.