Starbucks Food Menu

The right pick depends on the moment, and the answer changes between a rushed morning and a late afternoon craving.

For breakfast on the go, pick a warmed sandwich or a wrap, because they carry the most protein and fill you up. Bacon, Gouda & Egg is the classic, and the Spinach, Feta & Egg White Wrap is the lighter one. If you want the most food for the money, the Bacon, Sausage & Egg Wrap lists 27 grams of protein, which is the highest number on the breakfast list.

For lunch, choose a toasted sandwich, a pocket or a protein box. The Crispy Grilled Cheese on Sourdough and the Ham & Swiss on Baguette are the heartier ones, and the Spicy Falafel Pocket is the plant-based pick.

For an afternoon snack, a packaged bar is the quickest, cheapest and most predictable choice. For a sweet treat, a croissant, a cookie or a cake pop does the job. For a light bite, egg bites or a small packaged snack keeps calories low.

When you cannot decide, ask what is fresh from the oven or just stocked. A good rule is to pick one warm item and one cold item, such as a sandwich plus a packaged bar, so the meal lasts longer than a single pastry would. Pairing food with a drink also matters, since a sweet pastry with a sweet drink is a lot of sugar in one sitting. The order below runs from morning to afternoon, then moves to diet picks and prices.

The food side of a store has four parts: warmed items, the pastry case, packaged snacks and boxes. Warmed items include breakfast sandwiches, wraps and some lunch sandwiches, which a barista heats in an oven when you order. The pastry case holds croissants, danishes, cookies and loaves that are served as they are. Packaged snacks sit on the shelf near the register, and protein boxes are kept in the cooler.

Most food arrives at the store already made and is warmed or plated there, rather than cooked from scratch. That is why the menu is short and the quality stays steady across stores.

What you see depends on the store and the season. Stores inside grocery stores, airports and hotels are often licensed locations, and their cases can be smaller or different. Licensed stores sometimes skip the oven step or use different suppliers, so the same sandwich can taste a little different from one place to another. Seasonal items such as pumpkin bakes come and go. If you order through the app, the list shows only what your chosen store has.

The breakfast side of the menu is the biggest group of warm food, and it is mostly sandwiches, wraps, pockets and egg bites. See the full breakfast menu for every item.

The Double-Smoked Bacon, Cheddar & Egg uses bacon smoked for six hours over hickory wood chips on a croissant bun. The Egg, Pesto & Mozzarella adds kale and basil pesto on a Cheddar and onion bun, which makes it the one for people who want a savory twist. The Impossible sandwich swaps the sausage for a plant-based patty and keeps the egg and cheddar on a sesame ciabatta bun.

Egg bites are small sous vide egg cups sold in pairs, and oatmeal is a bowl of grains with toppings you add yourself. Oatmeal is the gentlest option, but the toppings add sugar. Read about the breakfast sandwiches page if you want to compare each one in detail.

Bacon Gouda Egg Sandwich and Other Popular Hot Picks

The bacon cheese gouda Starbucks sandwich is officially named Bacon, Gouda & Egg, and it is the most recognizable hot item. It layers applewood-smoked bacon, a Parmesan egg frittata and aged Gouda on an artisan roll. Published tables list it near 360 calories with 18 grams of protein.

A barista warms it in an oven so the cheese melts and the roll turns crisp at the edges. If you want something different, the Double-Smoked Bacon, Cheddar & Egg has more bacon flavor, the Sausage, Cheddar & Egg is more traditional, and the Spinach, Feta & Egg White Wrap is lighter. Try the egg bites when you want something with no bread.

Starbucks treats start with the croissants, which come plain with butter or filled with chocolate, and move on to danishes, pull-aparts, mini pies and cookies. The case also holds loaves, muffins and scones, depending on the store and the season.

The delivery menu groups bakery items like the Butter Croissant, Chocolate Croissant, Cheese Danish, Cookie Croissant Swirl, Cinnamon Pull-Apart and the Apple Crumble and Pecan Mini Pies. A separate Treats group has cake pops, a Berry Blondie, a Chocolate Chip Cookie and a Double Chocolate Brownie. A Sweet Cream Cheese Icing is sold as a dip for pastries.

Croissants are the lightest of the sweet items, and brownies and blondies are the richest. The Cookie Croissant Swirl blends a cocoa croissant with a chocolate streusel, the Cinnamon Pull-Apart is made of croissant pieces with cinnamon sugar and streusel, and the Cheese Danish has warm cheese in its center. The Butter Croissant, Chocolate Croissant and Cheese Danish are marked vegetarian on the delivery menu. Read the bakery and pastry case page to compare every pastry, and the cake pops page for the bite-sized ones.

Seasonal bakes follow the calendar, so pumpkin items arrive in fall and holiday bakes arrive in winter. The delivery menu also lists a Pumpkin Cream Cheese Muffin, which is marked vegetarian, and a Pumpkin Mini Pie, both tied to the autumn season. Items like these can vanish by winter, so do not count on a seasonal favorite being there year round. See the fall pumpkin treats guide for the autumn lineup.

Lunch is the heaviest part of the food at Starbucks menu, and it mixes toasted sandwiches, pockets and protein boxes. Read the lunch sandwiches and wraps guide for every option.

The Crispy Grilled Cheese on Sourdough blends Cheddar, Parmesan and mozzarella under a Parmesan butter spread, and it is marked vegetarian and high-protein. The Ham & Swiss on Baguette uses Dijon butter on a toasted baguette. The Tomato & Mozzarella on Focaccia layers roasted tomatoes, spinach and basil pesto, and the Jalapeño Chicken Pocket wraps diced chicken, charred poblanos and two kinds of spicy cheese in chile lavash.

Pockets are the smallest and cheapest, and sandwiches are the most filling. A protein box is the choice when you want something cold and not bread-based.

Starbucks Fruit and Cheese Box and Other Snack Boxes

The fruit and cheese box has changed over the years. Older published tables describe a box of apples, grapes, cheddar, brie and crackers at about 470 calories and 20 grams of protein. The current delivery menu lists the Apples & Cheese Trio Protein Box, which pairs Gouda, Colby Jack and aged Cheddar with apples and olive oil and sea-salt crackers, and 22 grams of protein.

Starbucks snack boxes are worth reading by label, because contents shift between stores and seasons. Look at the protein number and the cracker count on the package. The label also lists the cheese types, which matters if you avoid certain dairy products. Cheese and fruit boxes are cold, so there is no warming step. Pack one in a bag if you need a meal at your desk.

Healthy depends on what you want from the food, and the useful numbers are protein, fiber, sugar and calories. A high-protein sandwich or egg bites keep you full. A bar with low sugar suits a snack. A pastry is a treat, not a staple.

Good picks by goal:

1. Protein: the Bacon, Sausage & Egg Wrap has 27 grams, and the Ham & Swiss on Baguette has 25 grams, per the menu descriptions.
2. Lighter breakfast: the Turkey Bacon, Cheddar & Egg White Sandwich has 17 grams of protein, and egg white bites are lighter still.
3. Fiber: the Floura bar lists 15 grams.
4. Low sugar: the KIND nut bar lists 5 grams.

The honest limit is that many items are built for taste and speed, so sodium and saturated fat add up. A sandwich with bacon or sausage can carry a lot of sodium, and a croissant adds saturated fat from butter. Mixing one lean item, such as egg bites, with one favorite keeps a day balanced. Check the nutrition panel in the app for your exact choice. For the numbers on a larger scale, read the calorie and nutrition numbers guide. This is general information, not medical advice.

Low Calorie Items at Starbucks

The lowest calorie food is mostly small and simple. The Egg White & Roasted Red Pepper Egg Bites list 170 calories and 12 grams of protein in published tables. Plain oatmeal is also low, and published tables put a small bowl near 160 calories before toppings. Packaged cheese and fruit snacks are lighter still, where a store stocks them.

Toppings, spreads and pastries change the total quickly. A butter croissant or a brownie can double the calories of an egg bite order. For drinks, the low calorie drinks page works the same way.

Low Carb Items at Starbucks

Egg bites are the easiest low carb option. The Bacon & Gruyère Egg Bites list about 6 grams of carbs with 20 grams of protein, and the Egg White & Roasted Red Pepper version lists about 11 grams, according to published tables. Cheese and nut snacks are lean on carbs too.

Sandwiches on a roll are not low carb. The Bacon, Gouda & Egg Sandwich lists about 32 grams of carbs, most of it from the bread. Protein boxes with crackers and fruit also carry carbs, so read the label before you decide.

Vegan items at Starbucks are few, and the options are clearest on the lunch side. The Spicy Falafel Pocket is marked vegan on the delivery menu, with smashed falafel, hummus, roasted red peppers, pickled onions and a spicy herb sauce on lavash flatbread. The Avocado Spread, made from avocado, lime, salt, garlic and spice, has no animal ingredients in its description.

Third-party lists add plain bagels without cream cheese and oatmeal made with a plant milk, but menus change, so confirm in the app. The Impossible Breakfast Sandwich uses plant-based sausage, yet it also has egg and cheddar, so it is vegetarian, not vegan. Butter croissants and danishes are vegetarian too, because they contain butter and dairy.

Dairy free food follows the same list, since most baked items include butter or milk. Skip the cream cheese, the cheese-based sandwiches and the egg bites. Ask the barista about shared ovens and tongs if you have an allergy, because food can touch other items during warming. If you are cooking for a group, remember that the pastry case is the riskiest area for cross-contact, while sealed packaged snacks are the safest.

Gluten Free Snacks at Starbucks

Gluten free choices are limited to packaged items, and the Perfect Bar Peanut Butter is described as gluten-free and soy-free on the delivery menu. Bakery items and sandwiches contain wheat. Shared ovens and tongs mean cross-contact is possible, so people with celiac disease should be careful. See the gluten free guide for more.

The cheapest items are the small add-ons and packaged snacks. On the delivery menu, the Avocado Spread and the Sweet Cream Cheese Icing start at $1.65, and the KIND nut bar starts at $2.85. The mini pies start at $3.65.

Among drinks, the brewed coffees start at $3.15, and Hot Chocolate, Steamed Milk and Vanilla Crème start at $3.45. Browse the drinks menu to compare. These are delivery-app starting prices, and in-store prices differ.

For the best value on a full meal, pair a simple sandwich or pocket with a brewed coffee rather than an espresso drink. Pockets cost less than full sandwiches, and plain bars are the cheapest way to add a snack. Size, store and extra toppings all change the final price. Another saving is to order a plain croissant and add the cream cheese dip, which costs less than a filled pastry. Sharing a protein box between two people also works if you only want a light bite.