It’s pretty easy to drink healthy at Starbucks, but what about when we get hungry? Just like how most Starbucks drinks aren’t that good for you, most of the food Starbucks offers only sounds healthy.
It really can be hard to decide what you can eat without ingesting a large amount of fat or sodium. The Spinach and Feta Breakfast Wrap seems healthy and you may be fooled by the fact that it only has 290 calories, but it has 830 mg of sodium. That’s more than a Mcdonald’s cheeseburger, which actually has the same amount of calories and 680 mg of sodium.
Here’s some of the items on Starbucks’ food menu that are actually not too bad for you.
If you want something sweet:
Gluten-Free Marshmallow Dream Bar
Calories: 240Fat: 5 gramsSugar: 23 gramsCholesterol: 15 milligramsSodium: 260 milligrams
If you can’t go without a sugary treat, instead of going straight for the chocolate cookies and brownies, try this Marshmallow Dream Bar instead. With only 5 grams of fat, it’s one of the lowest fat bakery items you can find at Starbucks, and it tastes exactly like a Rice Krispie Treat. Plus, it’s gluten-free, which is always a bonus.
Petite Vanilla Bean Scones (x2)
Calories: 240Fat: 9 gramsSugar: 16 gramsCholesterol: 30 milligramsSodium: 190 milligrams
One Vanilla Bean Scone is only 120 calories and 4.5 grams of fat, but let’s be real, you don’t want just one scone. Starbucks sells 3 of these for $3, but even thought you’re saving your wallet, you’re bumping up the fat to about 13 grams and sugar to 24 grams. Stick to just two of these petite scones and you can indulge in a guilt-free treat.
If you’re there for lunch:
Roasted Tomato & Mozzarella Panini
Calories: 420Fat: 18 gramsSaturated Fat: 6 gramsCholesterol: 35 milligramsSodium: 620 milligramsProtein: 11 grams
It’s hard to find a perfect sandwich at Starbucks that’s completely healthy. 18 grams of fat still is a high number, but the Tomato and Mozzarella Panini has the least amount of sodium of all the sandwiches. It’s also vegetarian and completely delicious.
Protein Bistro Box
Calories: 370Fat: 19 gramsCholesterol: 200 milligramsSodium: 460 milligramsProtein: 13 grams
Although not every Starbucks has these Bistro Boxes, if you can find one, I’d recommend getting your hands on it. You get fresh fruit and a pita with organic peanut butter, and what else can you ask for? This grab-and-go item is perfect for a healthy on the run lunch.
If you’re there for breakfast
Cinnamon Raisin Bagel
Calories: 270Fat: 1 gramCholesterol: 0 milligramsSodium: 370 milligramsSugar: 11 gramsProtein: 9 grams
#SpoonTip: Just one teaspoon of cream cheese adds on 49 calories, so go light on the toppings.
They’re no rainbow bagels, but the cinnamon raisin bagel is a reliable choice for breakfast. Remember, carbs are your friend here, especially when stacked up against all of Starbucks’ breakfast sandwiches.
Oatmeal with Fresh Blueberries, Agave Syrup, and Fruit, Nut and Seed Medley
Calories: 220Fat: 2.5 gramsCholesterol: 0 milligramsSodium: 125 milligramsSugar: 13 gramsProtein: 5 grams
Oatmeal is always a safe option for breakfast, as long as you watch the toppings. You can cut back even more on sugar and calories if you dropped the toppings, but I doubt you want to eat your oatmeal plain. Take the agave syrup instead of the brown sugar and if your Starbucks offers it, always pick the fresh blueberries over the dried.
Reduced-Fat Turkey Bacon and Cage Free Egg White Breakfast Sandwich
Calories: 230Fat: 6 gramsSaturated Fat: 2.5 gramsCholesterol: 20 milligramsSodium: 560 milligramsProtein: 13 grams
Higher in sodium than the Egg and Cheese, the Reduced Fat Turkey Bacon Sandwich has exactly what its name suggest: one of the lowest fat contents. If you need meat in the morning to get you going, I’d suggest this sandwich.