Like almost every coffee-obsessed college student, I’m in love with Starbucks. It’s consistent, quick, and honestly it has some of the best coffee and food options out there. Not to mention Starbucks breakfast is perfect for on-the-go mornings before class. To help me make smarter eating choices, I looked into how healthy each of the Starbucks breakfast options is.
But, what is healthy? This is totally subjective according to the kind of diet you follow (whether you focus on fats, protein, or carbs). I consider healthy to be a combination of calories, fats, protein, and sugars. For example, something that’s really high in sugar but low in calories might not be healthier than something low in sugar, high in protein, and a bit higher in calories.
17. Sausage, Cheddar, & Egg Breakfast Sandwich
For the Starbucks lovers out there who always get this sandwich for breakfast, I’m sorry. But the combination of high calories, fat, and not-so-great protein put this on the bottom of the healthy list. Maybe try making your own instead?
Calories: 500, Total Fat: 28g, Sugars: 3g, Protein: 15g
16. Double-Smoked Bacon, Cheddar & Egg Sandwich
Although not the highest in calories and fat, this breakfast sammie doesn’t have as great of a sugar and protein count as the next option. But if you’re really in the mood, go for it. It’s all about balance.
Calories: 490, Total Fat: 27g, Sugars: 7g, Protein: 21g
15. Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich
Oh chorizo, I love you. Why are you so unhealthy sometimes? Regardless, this breakfast sandwich still didn’t make the worst on the list, because it has the most protein out of everything on the Starbucks breakfast menu.
Calories: 500, Total Fat: 30g, Sugars: 3g, Protein: 26g
14. Slow-Roasted Ham, Swiss & Egg Breakfast Sandwich
Another sandwich that’s subpar on the health list. Do you see a pattern here? Most of the less-healthy items on Starbucks breakfast menu contain bread, cheese, eggs, and processed meat.
Calories: 450, Total Fat: 23g, Sugars: 6g, Protein: 24g
13. Ham & Cheese Croissant
Believe it or not, I thought that this one would be more towards the bottom of the healthy list, but it’s not so terrible after all. Keep in mind though that this croissant is small, so it may not satisfy your hunger cravings. To save some cash, try making this breakfast croissant ring.
Calories: 320, Total Fat: 17g, Sugars: 5g, Protein: 14g
12. Sous Vide Egg Bites: Bacon & Gruyère
As fancy as these are, they’re a relatively good breakfast option if you’re looking to cut back on sugar and amp up your protein. Plus, you’ll feel super French, sous vide, gruyère, and all.
Calories: 310, Total Fat: 22g, Sugars: 2g, Protein: 19g
11. Lemon Chiffon Yogurt
Yogurt is usually very healthy, right? Not always. This yogurt has the highest sugar content on the entire Starbucks breakfast menu, landing it the eleventh spot.
Calories: 340, Total Fat: 13g, Sugars: 35g, Protein: 18g
10. Bacon, Gouda, & Egg Breakfast Sandwich
Although this is definitely not my favorite breakfast sandwich on Starbucks’ menu (hello, ham, Swiss, and cheese), it’s one of the healthier ones to get if you want meat, egg, and cheese in the morning.
Calories: 370, Total Fat: 19g, Sugars: 1g, Protein: 18g
9. Certified Gluten-Free Breakfast Sandwich
The Canadian bacon in this breakfast sammie lowers the calories and fat, but keeps the protein high. And for those of you who are gluten-free, this is the perfect breakfast option.
Calories: 320, Total Fat: 13g, Sugars: 2g, Protein: 18g
8. Berry Trio Yogurt
Even though this yogurt parfait is lower in sugar than the next option on the list, the fruit is from a “mixed berry compote,” meaning it’s muddled fruit with added sugar. And added sugars are not where it’s at.
Calories: 240, Total Fat: 2.5g, Sugars: 26g, Protein: 14g
7. Fresh Blueberries & Honey Greek Yogurt Parfait
I’m obsessed with honey, so this is my go-to yogurt parfait. It has a good combination of fresh fruit, honey, and granola, and even though it’s high in sugar, at least it’s from more natural sources like fresh fruit and honey.
Calories: 240, Total Fat: 2.5g, Sugars: 29g, Protein, 14g
6. Spinach, Feta & Cage-Free Egg White Breakfast Wrap
Lean protein, cheese, and veggies in a whole wheat wrap, this breakfast wrap is a great option because it’s pretty low in calories and sugar and very high in protein. Plus, there are tons of benefits of eating a high-protein breakfast.
Calories: 290, Total Fat: 10g, Sugars: 4g, Protein: 19g
5. Hearty Blueberry Oatmeal
This is hands-down my favorite Starbucks breakfast item. It’s something about blueberries, oatmeal, and a Grande Americano that just gets my day going. Feels good to know that it’s pretty healthy, too.
Calories: 220, Total Fat: 2.5g, Sugars: 13g, Protein: 5g
4. Sous Vide Egg Bites: Egg White & Red Peppers
These sous vide egg bites are actually pretty good, even though they look a little funky. This variety is healthier than the one with bacon, because it’s still high in protein but lower in calories and fat.
Calories: 170, Total Fat: 7g, Sugars: 2g, Protein: 13g
3. Reduced-Fat Turkey Bacon & Cage-Free Egg White Breakfast Sandwich
A breakfast sandwich that’s healthier than Starbucks’ yogurt options? It’s a thing! This one contains low-fat turkey bacon, egg whites, and white cheddar cheese in between a whole wheat English muffin. It’s actually really tasty too – it’s going to be one of my faves from now on.
Calories: 210, Total Fat: 5g, Sugars: 2g, Protein: 18g
2. Classic Oatmeal
The health benefits of oatmeal are insane, making it the second-best option to grab for breakfast. With protein and no sugar content (without adding extra sugar), it’ll be a hearty & delicious option.
Calories: 160, Total Fat: 2.5g, Sugars: 0g, Protein: 5g
*Note: this is without the toppings of dried fruit, nut medley, and brown sugar
1. Seasonal Fruit Cup
Surprise, surprise – fruit is the healthiest thing to get on Starbuck’s breakfast menu. Even though it’s packed with sugar, it’s natural sugar, and devoid of any processing or added fat and sugar. After all, it’s fruit.
Calories: 90, Total Fat: 0g, Sugars: 19g, Protein: 1g
And there you have it, all the Starbucks breakfast items, ranked by how healthy they are. Remember though, these rankings can depend on how you define healthy for yourself. Each person is different.