16 Healthiest Starbucks Foods to Order in 2025

When you’re on the go and a ravenous hunger has been slowly creeping up on you, finding the healthiest Starbucks food can feel like a challenge, even if it’s a high-priority one. With a menu full of pastries, sandwiches and snack bars, it’s easy to assume that your best bet is just grabbing a coffee and moving on. 

But what if Starbucks had options that are both delicious and nutritious? Well, you’re in luck! If you want to curb your hunger while still making smart choices that align with your health goals, there are plenty of healthy Starbucks food items to choose from. 

Whether you’re after a protein-packed breakfast, a fiber-rich snack or a satisfying lunch, the healthiest Starbucks food options are more varied than you might expect. In fact, the healthiest thing at Starbucks may include an option you find to be the most flavorful and filling. 

If you’re trying to maintain a balanced diet while on the go, choose one of the healthiest Starbucks food items from the list below. 

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• The 16 Healthiest Foods at Starbucks
• Is Starbucks’ Food Healthy?

The 16 Healthiest Foods at Starbucks

1. Rolled and Steel-Cut Oatmeal

When it’s bright and early in the morning and you just want the healthiest Starbucks food to grab en route to the office, Rolled and Steel-Cut Oatmeal is a simple yet wholesome option. 

It’s often considered the healthiest thing at Starbucks for breakfast, as it provides fiber and slow-releasing energy to keep you full. According to multiple sources like the Mayo Clinic, oats also contain a type of soluble fiber known for lowering LDL or “bad” cholesterol levels, as well as stabilizing blood sugar spikes for slow-release energy. 

Starbucks’ oatmeal is also fully customizable and comes with toppings like dried fruit, nuts, brown sugar, agave and fresh blueberries. For the healthiest Starbucks meal, opt for healthy nuts and blueberries as toppings. However, all these toppings are relatively healthy in small quantities.

While this may not be an issue for you if you’re not following a low-sugar diet, adding sweeteners like brown sugar or agave can significantly increase the sugar content of the dish.

Starbucks Rolled and Steel-Cut Oats Nutritional Overview 

• Calories: 160
• Total Fat: 2.5 grams
• Saturated Fat: 0.5 grams
• Cholesterol: 0 milligrams
• Carbohydrates: 28 grams
• Dietary Fiber: 4 grams
• Sodium: 125 milligrams
• Total Sugar: 0 grams 
• Protein: 5 grams

2. Spinach, Feta and Egg White Wrap

Even if you have dietary restrictions, some of the healthiest Starbucks food choices still cater to various nutritional needs. For those looking for the healthiest Starbucks food that is both protein-packed and vegetarian-friendly, give the Spinach, Feta and Egg White Wrap a try. 

If you’re searching for a healthy option at Starbucks, this wrap is a well-balanced choice that delivers both protein and fiber. The whole-wheat wrap adds a small dose of fiber to the meal and the cage-free egg whites are a fantastic source of low-fat protein. Sautéed spinach is loaded with vitamins A, C and K, as well as a host of antioxidants, meaning it’s also a food that boosts your immune system. 

This healthy Starbucks food item for lunch or breakfast also contains 20 grams of protein to keep you full until your next meal. However, feta cheese is naturally high in sodium, which may not be ideal for those watching their salt intake. Yet it is still considered one of the healthiest cheeses due to its probiotic benefits and relatively low fat content. 

Starbucks Spinach, Feta and Egg White Wrap Nutritional Overview 

• Calories: 290
• Total Fat: 8 grams
• Saturated Fat: 3.5 grams
• Cholesterol: 20 milligrams
• Carbohydrates: 34 grams
• Dietary Fiber: 3 grams
• Sodium: 840 milligrams
• Total Sugar: 5 grams 
• Protein: 20 grams

3. Egg White and Roasted Red Pepper Egg Bites

While egg bites are not the most visually appealing healthy snacks, they’re certainly one of the healthiest Starbucks foods. As the lowest calorie option from all the egg bite flavors, the Egg White and Roasted Red Pepper Bites are rich and velvety and are perfect for grabbing on the go. 

Made with cage-free egg whites, Monterey Jack cheese and plenty of fire-roasted red peppers, these bites are cooked using the sous vide method for optimal texture. Among the different breakfast choices, these bites are one of the healthiest foods from Starbucks for those who need a low-calorie yet protein-rich meal.

With a serving of two bites having 12 grams of protein, they’re guaranteed to keep you feeling full throughout the morning, while also supporting muscle maintenance and recovery. 

The cheese does add a little sodium and fat, but that shouldn’t be a concern for most people with a varied and balanced diet. If you need a light snack that won’t weigh you down, any of the egg bite flavors will be some of the healthiest Starbucks food you can choose.

Starbucks Egg White and Roasted Red Pepper Egg Bites Nutritional Overview 

• Calories: 170
• Total Fat: 8 grams
• Saturated Fat: 5 grams
• Cholesterol: 25 milligrams
• Carbohydrates: 11 grams
• Dietary Fiber: 0 grams
• Sodium: 470 milligrams
• Total Sugar: 3  grams 
• Protein: 12 grams

4. Kale and Mushroom Egg Bites

If you like a little greenery in your midday snacks, the Kale and Mushroom Egg Bites will top your list of the healthiest Starbucks food options. Also cooked using the sous vide method, these bites are soft, fluffy and packed with umami thanks to the portabella mushrooms delicately folded in. 

There are 15 grams of protein in this snack and the kale provides vitamins A, K and C, as well as antioxidants. As one of the healthiest Starbucks food choices, these egg bites are the perfect balance between flavor and nutrition. 

While the cheese doesn’t add a lot in terms of health benefits, except a little extra protein, it’s the ideal finishing touch to make this nutrient-dense snack rich, delectable and filling. If you're following a low-carb lifestyle, these egg bites also pair wonderfully with one of many keto Starbucks drinks, like an unsweetened iced coffee with heavy cream. 

Starbucks Kale and Mushroom Egg Bites Nutritional Overview 

• Calories: 230
• Total Fat: 14 grams
• Saturated Fat: 9 grams
• Cholesterol: 180 milligrams
• Carbohydrates: 11 grams
• Dietary Fiber: 2 grams
• Sodium: 340 milligrams
• Total Sugar: 1 gram
• Protein: 15 grams

5. Turkey Bacon, Cheddar and Egg White Sandwich

Whether you’re in need of a quick breakfast, a midday snack or a light lunch, looking through the healthiest Starbucks food choices can keep you on track. The Turkey Bacon, Cheddar and Egg White Sandwich isn’t the healthiest Starbucks food, but it is certainly a lighter take on the breakfast classic. 

Combining sizzling turkey bacon, cage-free egg whites and reduced-fat white cheddar in a whole-wheat English muffin, it provides you with 17 grams of protein and 3 grams of fiber. The lean protein and gut-friendly fiber help sustain energy levels throughout the day and support digestion. The sandwich is also generally low in fat and sugar. 

As one of the healthiest foods on the Starbucks breakfast menu, this sandwich is not too heavy. However, turkey bacon — despite being marketed as a healthier alternative to traditional bacon — is still an ultra-processed meat that comes with a fair amount of sodium. 

Regular consumption of this type of processed meat has been linked to an increased risk of high blood pressure, heart disease and certain types of cancer like colon cancer — so while this sandwich is a great grab-and-go option compared to the other breakfast sandwiches available, this isn’t a food to have in your daily or even weekly rotation.  

Starbucks Turkey Bacon, Cheddar and Egg White Sandwich Nutritional Overview 

• Calories: 230
• Total Fat: 5 grams
• Saturated Fat: 2.5 grams
• Cholesterol: 20 milligrams
• Carbohydrates: 28 grams
• Dietary Fiber: 0 grams
• Sodium: 550 milligrams
• Total Sugar: 2 grams 
• Protein: 17  grams

6. Spicy Falafel Pocket

Many people are surprised to learn that some of the healthiest Starbucks food options also happen to be the most delicious and satisfying. When it's lunchtime and you want a high-protein vegan fast food treat, look no further than the Spicy Falafel Pocket.

This healthy Starbucks food features chickpea falafel, hummus, roasted red peppers, pickled onions and a spicy herb sauce, all wrapped up in a toasted lavash flatbread. Chickpeas are an excellent source of plant-based protein and fiber, while the hummus adds healthy fats from the tahini and olive oil. 

There are 8 grams of protein and 4 grams of fiber packed into this healthy Starbucks food and it’s a well-rounded option if you want something that’s both delicious and filling. However, the carbohydrates and sodium are quite high, so if you’re following a low-carb or low-sodium diet, you may want to choose a different option from this list of the healthiest Starbucks food.

Starbucks Spicy Falafel Pocket Nutritional Overview 

• Calories: 230
• Total Fat: 7 grams
• Saturated Fat: 1 gram
• Cholesterol: 0 milligrams
• Carbohydrates: 34 grams
• Dietary Fiber: 4 grams
• Sodium: 430 milligrams
• Total Sugar: 4 grams 
• Protein: 8 grams

7. Jalapeño Chicken Pocket

If you like the sound of the spicy falafel pocket but want even more protein, the healthiest Starbucks food for you is definitely the Jalapeño Chicken Pocket. Adding 11 grams of protein to your daily intake, this wrap is packed with diced chicken and charred poblano peppers. It also features a creamy yet spicy jalapeño cream cheese. 

Lean chicken is a great source of high-quality protein that contributes towards muscle repair and satiety, while, according to sources like WebMD, the capsaicin in hot peppers is often linked to reduced inflammation and metabolic benefits. Unfortunately, the toasted chile lavash flatbread only provides you with 1 gram of fiber, so if you’re prioritizing fiber in your diet, you may want to look at the other healthiest Starbucks food options on this list.

This pocket is the ideal combination of spice and sustenance, though the cream cheese adds fat without any real health benefits, so if you’re on a low-fat diet, you may want to opt for the egg bites over the Jalapeño Chicken Pocket. 

Starbucks Jalapeño Chicken Pocket Nutritional Overview 

• Calories: 200
• Total Fat: 7 grams
• Saturated Fat: 4 grams
• Cholesterol: 30 milligrams
• Carbohydrates: 23 grams
• Dietary Fiber: 1 gram
• Sodium: 460 milligrams
• Total Sugar: 3 grams 
• Protein: 11 grams

8. Eggs and Gouda Protein Box

By focusing on protein, fiber and healthy fats, you can ensure that the healthiest Starbucks food choices support your overall wellness goals. In recent years, Starbucks has made an effort to offer more nutritious options, making it a contender among the healthiest fast food chains for those seeking well-rounded meals. 

One of the healthy foods at Starbucks that has been introduced in recent years is protein boxes. The Eggs and Gouda Protein Box is one of the healthiest of all varieties, and includes two hard-boiled eggs, slices of Gouda cheese, multigrain crackers, dried apricots and apples, peanut butter and a sprinkling of salt and pepper. 

There are 26 grams of protein and 5 grams of fiber in this small but mighty grazing box. Plus, with plenty of slow-releasing carbohydrates added in to keep your energy levels stable, the only thing missing is a crisp glass of wine — think of it like charcuterie on the go! 

Among the healthiest Starbucks foods available, this protein box is particularly satiating thanks to its diverse mix of macronutrients. However, the combination of peanut butter, dried fruit and cheese adds a fair amount of fat and sugar, so if you’re trying to keep these in check, one of the other protein boxes may be better suited to your dietary needs. 

Starbucks Eggs and Gouda Protein Box Nutritional Overview

• Calories: 530
• Total Fat: 28 grams
• Saturated Fat: 10 grams
• Cholesterol: 370 milligrams
• Carbohydrates: 30 grams
• Dietary Fiber: 5 grams
• Sodium: 790 milligrams
• Total Sugar: 23 grams 
• Protein: 26 grams

9. Eggs and Cheddar Protein Box

One key to finding the healthiest Starbucks food is to prioritize whole ingredients and avoid highly processed options whenever possible. The Eggs and Cheddar Protein Box has the fewest amount of calories out of all the protein boxes. Plus, it’s coincidentally one of the healthiest Starbucks food products you can get from the menu. 

This convenient box includes two hard-boiled eggs, slices of tart apple, juicy grapes, creamy white cheddar cheese, a piece of multigrain muesli bread and honey peanut butter. It’s the ideal mix of protein, fiber and healthy fats and because the eggs are whole, you’re also getting all the essential amino acids needed for muscle repair and immune system support.

There are 22 grams of protein and 5 grams of fiber in this protein box, so slightly less protein than the Eggs and Gouda version, but that certainly doesn’t make this one of the least healthy Starbucks food items on this list.

It’s also important to note that the cheese is relatively high in saturated fat and sodium and the multigrain muesli bread also comes with some added sugars, so moderation is key if you’re trying to keep fat, sodium or sugar intake in check.

Starbucks Eggs and Cheddar Protein Box Nutritional Overview 

• Calories: 460
• Total Fat: 24 grams
• Saturated Fat: 7 grams
• Cholesterol: 350 milligrams
• Carbohydrates: 40 grams
• Dietary Fiber: 5 grams
• Sodium: 450 milligrams
• Total Sugar: 21 grams 
• Protein: 22 grams

10. Cheddar and Uncured Salami Protein Box

Savory, satisfying and rich in protein, the Cheddar and Uncured Salami Protein Box is an excellent pick among the healthiest Starbucks food for its balance of nutrients. With 20 grams of protein and 3 grams of fiber, this protein box features aged sharp and white cheddar cheeses, olive oil and sea salt crackers and a mix of dried cranberries, almonds, walnuts and pepitas. 

A drawback to keep in mind is that the crackers add a lot of carbohydrates and sodium. Additionally, regular consumption of processed meats, which includes the many different types of salami, is linked to a higher risk of health issues like colon cancer and high blood pressure.

Ultimately, you'll want to enjoy this protein box in moderation and pair it with one of the healthiest Starbucks drinks, like a black coffee or unsweetened green tea, to make a well-rounded meal. 

Starbucks Cheddar and Uncured Salami Protein Box Nutritional Overview 

• Calories: 470
• Total Fat: 31 grams
• Saturated Fat: 11 grams
• Cholesterol: 60 milligrams
• Carbohydrates: 31 grams
• Dietary Fiber: 3 grams
• Sodium: 810 milligrams
• Total Sugar: 14 grams 
• Protein: 20 grams

11. Pumpkin Tree Peter Rabbit Organics Strawberry and Banana Fruit Purée

When you need some of the healthiest Starbucks food to keep your little ones occupied for a few extra minutes, Pumpkin Tree Peter Rabbit Organics Strawberry and Banana Fruit Purée is one of the best healthy snacks for kids.

Made from only three ingredients — organic strawberry purée, organic banana purée and organic lemon juice concentrate — this convenient squeezy pouch is perfect for busy parents or anyone needing an easy, mess-free fruity boost. 

As one of the healthiest Starbucks food selections for people wanting a naturally sweet treat, this purée comes with potassium from the bananas, vitamin C and polyphenols from the strawberries and a splash of bright and acidic flavor from the lemon juice. 

Just bear in mind that fruit purées tend to lack the fiber of whole fruits, meaning they may cause a quicker rise in blood sugar. To curb this, try to pair your purée pouch with a handful of nuts or whole grains, which will help slow digestion and level out the release of energy. 

Pumpkin Tree Peter Rabbit Organics Strawberry and Banana Fruit Purée Nutritional Overview 

• Calories: 80
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Carbohydrates: 18 grams
• Dietary Fiber: 2 grams
• Sodium: 0 milligrams
• Total Sugar: 17 grams 
• Protein: 1 gram

12. SkinnyDipped Dark Chocolate Cocoa Almonds

The healthiest Starbucks food isn’t about calorie counting — it’s about choosing nutrient-dense options that keep you energized throughout the day. If you’re craving something sweet but still want one of the healthiest Starbucks foods available, SkinnyDipped Dark Chocolate Cocoa Almonds are a great middle ground between indulgence and nutrition. 

These whole roasted almonds are dipped in a thin layer of dark chocolate, providing everything from heart-healthy fats and protein to flavonoids and other antioxidants in every bite. The dark chocolate flavor is higher in fiber and protein yet lower in sugar than the lemon bliss flavor and a hint of maple sugar and sea salt is added for extra sweet and salty flavors. 

This snack is one of the healthiest Starbucks food options for chocolate lovers and there are only 5 grams of sugar in each packet, which is considerably lower than the vast majority of chocolate products available at Starbucks.

If Starbucks has yogurt available or you have time to swing by a grocery store, these coated almonds are even more delicious when paired with a pot of healthy Greek yogurt.

SkinnyDipped Dark Chocolate Cocoa Almonds Nutritional Overview 

• Calories: 170
• Total Fat: 12 grams
• Saturated Fat: 4.5 grams
• Cholesterol: 0 milligrams
• Carbohydrates: 15 grams
• Dietary Fiber: 6 grams
• Sodium: 85 milligrams
• Total Sugar: 5 grams 
• Protein: 5 grams

13. Country Archer Hickory Smoked Turkey Jerky

Country Archer Hickory-Smoked Turkey Jerky is a strong contender for the healthiest Starbucks food snack that is also high-protein and low-fat. Made from real turkey breast and naturally smoked for extra flavor, this jerky provides a solid 10 grams of protein per serving, making it one of the healthiest Starbucks food choices for those prioritizing muscle maintenance and satiety. 

The low-fat content of this snack makes it a leaner alternative to traditional beef jerky, but you should still bear in mind that the product does contain sodium and preservatives, which should be consumed in moderation.

If this is your favorite healthiest Starbucks food from this list, make sure to pair it with plenty of water and some whole, fresh foods to somewhat counteract these potential health drawbacks. 

Country Archer Hickory Smoked Turkey Jerky Nutritional Overview 

• Calories: 70
• Total Fat: 1 gram
• Saturated Fat: 0 grams
• Cholesterol: 20 milligrams
• Carbohydrates: 5 grams
• Dietary Fiber: 0 grams
• Sodium: 330 milligrams
• Total Sugar: 4 grams 
• Protein: 10 grams

14. Siete Lime Grain-Free Tortilla Chips

Wanting a midday grain-free and gluten-free snack to get you through to dinner? Siete Lime Grain-Free Tortilla Chips are a great choice. As one of the healthiest Starbucks food choices for those avoiding grains, these chips are also free from artificial additives and use nutrient-dense ingredients. 

These healthy chips are made from cassava flour and avocado oil with a touch of zesty lime, providing a delicious alternative to traditional wheat-based chips. Cassava flour is full of resistant starch, which supports gut health, while avocado oil delivers healthy monounsaturated fats similar to those found in olive oil. 

They contain 3 grams of fiber, which is higher than most mainstream chip brands, but despite being among the healthiest Starbucks food snacks in the chip category, they should still be paired with a protein or fiber-rich dip to enhance satiety.

Siete Lime Grain Free Tortilla Chips Nutritional Overview

• Calories: 130
• Total Fat: 7 grams
• Saturated Fat: 1 gram
• Cholesterol: 0 milligrams
• Carbohydrates: 20 grams
• Dietary Fiber: 3 grams
• Sodium: 150 milligrams
• Total Sugar: 1 gram
• Protein: 1 gram

15. Perfect Bar Dark Chocolate Chip and Peanut Butter 

Made with organic, healthy peanut butter, honey and a blend of superfoods like flaxseed and kale, each Perfect Bar in the dark chocolate and peanut butter flavor is packed with protein, healthy fats and essential vitamins.

As one of the healthiest Starbucks food options to grab at the cash register, it provides plant-based protein and monounsaturated fats that support heart health and muscle recovery. By including superfoods in the recipe, this snack bar provides antioxidants and minerals, plus a whopping 15 grams of protein.

It’s additionally lower in calories and sugar and higher in fiber than the regular peanut butter flavor and there’s plenty of flavonoids in it from the dark chocolate. The Perfect Bar range is also gluten-free and soy-free, making this one of the healthiest Starbucks food items you can enjoy as a post-workout snack, no matter your dietary concerns. 

Perfect Bar Dark Chocolate Chip and Peanut Butter Nutritional Overview 

• Calories: 330
• Total Fat: 20 grams
• Saturated Fat: 4 grams
• Cholesterol: 10 milligrams
• Carbohydrates: 24 grams
• Dietary Fiber: 4 grams
• Sodium: 105 milligrams
• Total Sugar: 18 grams 
• Protein: 15 grams

16. That's It Apple + Blueberry Bar

Simplicity meets nutrition with the apple and blueberry flavored That’s It fruit bar. It only contains two ingredients — apples and blueberries — and with no added sugars, preservatives or artificial flavors, this bar is one of the healthiest Starbucks food choices for those who prefer whole-food-based snacks.

Plus, this bar is lower in sugar and carbs and higher in fiber than the apple and mango flavors, so you get a diverse selection of nutrients in every bite. Apples and blueberries are often ranked among the healthiest fruits due to their high vitamin and fiber content. Apples support digestion and regulate blood sugar, while blueberries offer powerful antioxidants that can benefit brain health and reduce inflammation. 

Indeed, this fruit bar is undoubtedly among the healthiest Starbucks food options, but it is still a concentrated source of natural sugars due to the drying process, so pairing it with a source of protein and healthy fats can help provide a more balanced snack.

That's It Apple + Blueberry Bar Nutritional Overview 

• Calories: 100
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Carbohydrates: 26 grams
• Dietary Fiber: 4 grams
• Sodium: 25 milligrams
• Total Sugar: 19 grams 
• Protein: 1 gram

Is Starbucks’ Food Healthy?

With so many indulgent options on the menu, it’s fair to wonder: Does healthy food from Starbucks actually exist? The answer is yes, but it takes a quick look at ingredient lists and a little know-how to pick the best choices. 

In short, the healthiest Starbucks food options are those with minimal ingredients. You also want to look for minimal (if any) added sugars and a good balance of protein, carbohydrates, fiber and healthy fats.

But what exactly counts as the healthiest food at Starbucks? Ultimately, it’s all about choosing items made with simple and straightforward ingredients that provide lasting energy and sustenance.

Keep the following tips in mind as well when creating a healthy meal at Starbucks:

Check Ingredients 

Always try to look for foods that feature whole, recognizable ingredients. Items like oatmeal, egg-based snacks and protein boxes are often better choices than sugary pastries or heavily processed sandwiches because they haven’t been overly processed and you know exactly what’s in them.

If you’re watching your sugar intake, avoid meals with too much dried fruit or added sweeteners and instead opt for fresh fruit, nuts or protein-rich choices like egg whites and lean meats.

Add Avocado

For an easy way to boost the nutrition of your Starbucks meal, consider adding avocado spread to your order. Available all day long, this spread is made with just a few wholesome ingredients: Hass avocado, sea salt, onion, garlic, jalapeño pepper and lime juice.

It pairs perfectly with wraps, sandwiches or even as a dip for your favorite protein boxes and adds some healthy fats to your meal of choice. 

Turn To the Starbucks Secret Menu

Another option to find the healthiest Starbucks food is to check out the Starbucks secret menu, which is full of creative drinks and snacks. If you’re feeling adventurous, you can experiment with off-menu hacks that suit your personal dietary needs, like swapping out bread for extra protein or customizing your drink with less or no sugar.

Bookmark This Healthiest Starbucks Food Guide

If you’re ever unsure about what to order, referring to a guide like this one can help you identify the healthiest Starbucks food available. It may also remind you of a healthy Starbucks snack you wanted to try!

From morning oatmeal or egg bites to lunchtime protein boxes and wraps, there are plenty of options to keep you fueled throughout the day.

So next time you’re at Starbucks, skip the sugary treats and opt for one of the healthiest Starbucks food choices instead. Not only will you be making a smart decision, but you’ll also get to enjoy the best food at Starbucks while staying on track with your health goals. 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.