What to Eat at Starbucks If You’re Trying to Be Healthy
Something Sweet: Gluten-Free Marshmallow Dream Bar
240 Fat: 5 gramsSugar: 23 gramsCholesterol: 15 milligramsSodium: 260 milligramsIf 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.
Something Sweet: Petite Vanilla Bean Scones (x2)
240 Fat: 9 gramsSugar: 16 gramsCholesterol: 30 milligramsSodium: 190 milligramsOne 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.
For Lunch: Roasted Tomato & Mozzarella Panini
420 Fat: 18 gramsSaturated Fat: 6 gramsCholesterol: 35 milligramsSodium: 620 milligramsProtein: 11 gramsIt’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.
For Lunch: Protein Bistro Box
370 Fat: 19 gramsSaturated Fat: 6 gramsCholesterol: 200 milligramsSodium: 460 milligramsProtein: 13 gramsAlthough 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.
For Lunch: Omega-3 Bistro Box
420 Fat: 27 gramsSaturated Fat: 8 gramsCholesterol: 30 milligramsSodium: 430 milligramsProtein: 8 gramsThe Omega-3 Bistro Box is full of healthy indulgences. Not only do you get salmon cream cheese and edamame hummus (um, yes please), the box practically contains a dessert too with the dark chocolate chunks in the trail mix. You can’t get that from Dunkin’ Donuts.
For Breakfast: Bagels (Plain or Everything)
280/290 Fat: 1.5 grams/3.5 gramsSaturated Fat: 0 grams/1.5 gramsCholesterol: 0 grams/5 milligramsSodium: 0 milligrams/0 milligramsProtein: 9 grams/11 grams#SpoonTip: Just one teaspoon of cream cheese adds on 49 calories, so go light on the toppings.They’re no rainbow bagels, but either the plain or everything bagels are a reliable choice for breakfast. Remember, carbs are your friend here, especially when stacked up against all of Starbucks’ breakfast sandwiches.
For Breakfast: Egg & Cheddar Breakfast Sandwich
280 Fat: 13 gramsSaturated Fat: 5 gramsCholesterol: 560 milligramsSodium: 460 milligramsProtein: 12 gramsYour best choice for a breakfast sandwich at Starbucks is to go simple. Otherwise, you’re going to be having a third of your daily sodium. This classic Egg and Cheddar isn’t as boring as you think, but if you want to spice it up, add some Sriracha for a spicy kick.
For Breakfast: Oatmeal with Fresh Blueberries, Agave Syrup, and Fruit, Nut and Seed Medley
220 Fat: 2.5 gramsCholesterol: 0 milligramsSodium: 125 milligramsSugar: 13 gramsProtein: 5 gramsOatmeal 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.
For Breakfast: Reduced-Fat Turkey Bacon Breakfast Sandwich
280 Fat: 6 gramsSaturated Fat: 2.5 gramsCholesterol: 20 milligramsSodium: 560 milligramsProtein: 13 gramsHigher 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.