Starbucks Breakfast Sandwiches Compared by Protein and Calories

The Double-Smoked Bacon, Cheddar & Egg Sandwich Starbucks serves is the most expensive of the group at $7.35 on the delivery app. The menu says the bacon is smoked for six hours over hickory wood chips. It is stacked with a cage-free fried egg and a melted slice of sharp Cheddar, and it comes on the signature croissant bun.

That bun is the main difference. A croissant bun is buttery and flaky where an English muffin is chewy, so this sandwich eats richer. The menu lists it at 21 g of protein, tied for the most in the group.

Starbucks Double Smoked Bacon Nutrition: Calories, Protein and Sodium

A 2024 taste test listed about 500 calories, 21 g of protein, 27 g of fat and 960 mg of sodium for this sandwich. Recipes change, so use the Starbucks app for the current figures. It has the highest sodium of the sandwiches in that comparison, which is worth knowing if you watch salt. For context, the turkey bacon sandwich in the same test listed 560 mg and the sausage sandwich 890 mg. The bacon and croissant bun make this one a meal rather than a light snack, so pair it with something plain.

The Sausage, Cheddar & Egg Sandwich is the classic. It has a savory sausage patty, fluffy cage-free eggs and aged Cheddar cheese on a toasted English muffin, and the menu lists 18 g of protein. It starts at $6.55 on the delivery app, the lowest price in the group, which makes it the best value.

People who order a sausage, egg, cheese Starbucks sandwich are usually asking for this one. It is the heaviest of the English muffin options on the menu. The same 2024 taste test listed it at about 480 calories, 18 g of protein, 29 g of fat and 890 mg of sodium, so it has more fat than the double-smoked bacon sandwich even though it costs less.

Ordering the Starbucks Sausage, Cheddar and Egg is the simple choice when you want a hot, filling bite and do not care about the lightest option. It is built on a toasted English muffin, which is easy to eat in the car or at a desk. The menu does not describe the patty beyond "savory", so expect a classic breakfast sausage taste.

Compared with the Impossible sandwich, it is meatier and more traditional, with a slightly higher fat count. Compared with the bacon sandwiches, the sausage patty gives a thicker bite and less crunch.

This one swaps the meat for Impossible Sausage, a patty made from plants, and keeps a cage-free fried egg and aged Cheddar cheese. It sits on an artisan sesame ciabatta bun, starts at $7.35 on the delivery app and lists 21 g of protein.

It is meat-free, but it is not vegan. The egg and the Cheddar both come from animals, and the bun can vary, so it suits vegetarians and people cutting back on meat, not vegans. If you avoid animal products, look at other items on the menu.

Next to the Sausage, Cheddar & Egg, the plant-based version has more protein on paper (21 g against 18 g) and a ciabatta bun that is crisper than an English muffin. A 2024 taste test listed it at about 420 calories, 21 g of protein, 22 g of fat and 800 mg of sodium. That is fewer calories and less fat than the sausage sandwich, though sodium is similar.

If you want something close to a sausage sandwich with less fat on paper, this is the one to try. The ciabatta bun also makes it a different texture from the muffin sandwiches.

Both of these start at $6.75 on the delivery app, and they are the two sandwiches that depart the most from the standard bacon, egg and cheese idea.

The Bacon, Gouda & Egg Sandwich is the classic bacon and egg option. It has applewood-smoked bacon, a Parmesan cage-free egg frittata and melted aged Gouda on an artisan roll. The menu lists 18 g of protein, while a 2024 taste test lists 19 g, so check the app for the current figure. That test also listed about 360 calories, which makes it one of the lighter meat sandwiches.

The Egg, Pesto & Mozzarella Sandwich is the vegetarian-style option. It has a fluffy cage-free egg frittata with kale, basil pesto and mozzarella on a toasted Cheddar and onion bun, and the menu lists 21 g of protein. The menu does not label it vegetarian, so confirm the ingredients in the app if that matters to you. Its calories were not confirmed for this page, so look them up in the app.

Neither is a heavy order compared with the sausage sandwich. The practical difference is flavor. Bacon, Gouda & Egg is smoky and salty, and Egg, Pesto & Mozzarella is herby and cheesy with no meat. The pesto one has three more grams of protein.

If you are looking for a ham and swiss croissant, the current delivery menu does not list a croissant version. It lists a Ham & Swiss on Baguette under lunch instead, with ham, Swiss cheese and Dijon butter on a toasted baguette and 25 g of protein, starting at $9.55. That is a lunch sandwich rather than a breakfast one.

Whether a ham and Swiss croissant is still sold depends on your store, and it could not be confirmed from official sources here, so ask a barista or check the app before you count on it. The Double-Smoked Bacon, Cheddar & Egg Sandwich is the only breakfast sandwich in the data that uses a croissant bun, so it is the nearest match if a croissant is what you want.

The only other breakfast items that use a tortilla are the wraps, covered below. For the lunch version, see the page on Starbucks lunch sandwiches.

This table compares the six sandwiches. Protein and price come from the menu data, and calories come from a 2024 taste test and may differ from the current recipe. This section is the one to use with the calorie and nutrition guide for the rest of the menu.

Starbucks breakfast sandwiches vary a lot in calories even when the protein is similar. The same 2024 test listed sodium between 560 mg and 960 mg across the five sandwiches it listed. The turkey bacon one has the fewest calories by a wide margin, and the double-smoked bacon one has the most. For protein, the pesto, Impossible and double-smoked sandwiches tie at 21 g. For value, the Sausage, Cheddar & Egg and the turkey bacon sandwich share the lowest starting price.

Protein per calorie is a useful way to compare them. Using the menu protein figures and the 2024 calorie estimates, the turkey bacon sandwich gives roughly 7 g of protein per 100 calories. The Bacon, Gouda & Egg and the Impossible sandwich land around 5 g per 100 calories. The Double-Smoked Bacon, Cheddar & Egg gives about 4 g, and the Sausage, Cheddar & Egg gives under 4 g. If you want protein without a big calorie bill, the lighter sandwich wins even though it has the lowest protein count. These are rough figures built from rounded numbers, so treat them as a guide.

Calories in Starbucks Turkey Bacon Sandwich and Other Lighter Choices

The Turkey Bacon, Cheddar & Egg White Sandwich is the lighter pick. It has cage-free egg whites, cherrywood-smoked turkey bacon and sharp white Cheddar in a wheat English muffin, with 17 g of protein on the menu. A 2024 taste test put it at about 230 calories, with 5 g of fat and 560 mg of sodium. That is roughly half the calories of the Sausage, Cheddar & Egg.

The right Starbucks breakfast sandwich depends on what you want from your morning. Here is a quick guide by goal.

• Most protein: the Egg, Pesto & Mozzarella, the Impossible Breakfast Sandwich or the Double-Smoked Bacon, Cheddar & Egg, all at 21 g on the menu.
• Lightest: the Turkey Bacon, Cheddar & Egg White, at about 230 calories.
• Plant-based meat: the Impossible Breakfast Sandwich, which is meat-free but still has egg and cheese.
• Classic: the Sausage, Cheddar & Egg or the Bacon, Gouda & Egg.
• Premium: the Double-Smoked Bacon, Cheddar & Egg, with the croissant bun.

The breakfast menu also has two wraps. The Bacon, Sausage & Egg Wrap lists 27 g of protein and starts at $8.35 on the delivery app, with double-smoked bacon, sausage, scrambled eggs, Cheddar and potatoes in a flour tortilla. The Spinach, Feta & Egg White Wrap lists 20 g of protein and starts at $6.15, with cage-free egg whites, spinach, feta and sun-dried tomato cream cheese in a whole-wheat wrap. They are not sandwiches, but they are worth a look if you want more protein or a lighter pick.

If none of these appeal, try the egg bites as a lighter alternative, or browse every Starbucks menu category in one place. Taste is personal, and there is no official ranking, so treat these as starting points and not a verdict.

A few everyday cases help. If you are ordering for a commute and want something you can eat with one hand, the English muffin sandwiches are the tidiest. If you are skipping lunch and want to stay full, the 21 g sandwiches give you the most protein. If you are watching calories, the turkey bacon sandwich is the clear pick. If you want a hot breakfast without meat, the pesto sandwich and the Impossible sandwich are the two to compare.

Most stores serve breakfast sandwiches through the morning, and many keep them available later, but hours vary by store. The app shows what your store has. Sandwiches are warmed in the store oven, and you can ask for yours to be toasted a little longer if you like a crisper bun.

Swaps are limited. Because sandwiches are assembled and heated in a set process, you usually cannot change the meat or cheese, but you can ask a barista what the store allows. On the app, search for the sandwich by name, open it to see the ingredients and tap to add it to your order. Check the item page for ingredient and allergen details before you order, particularly for egg, milk, wheat and soy.

For the price Starbucks breakfast sandwich buyers ask about, the delivery-app starting prices are $6.55 to $7.35, and the menu notes that prices rise with options. In-store prices differ by region and store, and the app shows the exact price for your location before you pay.

Delivery changes the picture a little. A sandwich that travels in a bag cools on the way, and the bun softens in the steam. If you order through a delivery app, expect to reheat it briefly at home, preferably in an oven or toaster oven rather than a microwave, which can turn bread rubbery. The croissant bun and the ciabatta bun are the most sensitive to this, while the English muffin versions hold up better.

A salty sandwich goes well with something smooth, and a rich one with something plain. Here are simple pairings.

• Sausage, Cheddar & Egg: a brewed coffee, whose bitterness cuts through the fat.
• Bacon, Gouda & Egg: a latte, where the milk balances the smoke.
• Double-Smoked Bacon, Cheddar & Egg: a cold brew or other iced coffee drinks.
• Turkey Bacon, Cheddar & Egg White: an unsweetened tea or an Americano, which keep the meal light.
• Impossible Breakfast Sandwich: a flat white or a chai latte.
• Egg, Pesto & Mozzarella: an iced tea or a Refresher for a bright contrast.

If you want a drink that adds little to the meal, order it unsweetened. If the sandwich is your whole breakfast, a latte or a flat white adds some protein from the milk. A hot drink also helps if the sandwich has cooled on the way to your desk. Keep a napkin handy, since the cheese and egg can be messy to eat on the go. Many people also order a second small item, such as a fruit or a bar, when one sandwich is not enough to last until lunch.