How do I find a high-protein meal at Starbucks?

Set your calorie and protein targets above and Simple Macros instantly builds combos from the Starbucks menu that hit them. Bump up the protein target to surface the highest-protein orders.

What should I order at Starbucks if I'm trying to lose weight?

Lower your calorie target and keep your protein target high. Simple Macros will find Starbucks combos that keep you full on protein while staying inside your calorie budget.

How accurate are the Starbucks nutrition numbers?

Combos are built from publicly available Starbucks menu nutrition data. Numbers can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I include or exclude specific Starbucks items?

Yes. Use the menu item filters to force an item into every combo or remove items you don't want, then we rebuild the matching combos around your choices.

Is Simple Macros free to use at Starbucks?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Starbucks page needs no account.

Can I ask ChatGPT or Claude what to order at Starbucks?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Starbucks to hit my macros?" It builds the order from Starbucks's full official menu against the calories and protein you have left today, and can log it for you.

Starbucks Nutrition Facts & Menu

Explore the Starbucks menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated September 23, 2026Sources & update dates · Menu nutrition table

Macro-friendly Starbucks meal ideas

Every order below is built from real Starbucks menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Starbucks orders that stay light on calories without skimping on protein.

High Protein

1xGrande Sugar-Free Caramel Protein Matcha240Calories28gProtein18gCarbs7gFat
1xTurkey Bacon, Cheddar & Egg White Sandwich260Calories17gProtein30gCarbs9gFat

Meal total

500Calories45gProtein48gCarbs16gFat

High Protein

1xGrande Sugar-Free Vanilla Protein Matcha240Calories28gProtein18gCarbs7gFat
1xTurkey Bacon, Cheddar & Egg White Sandwich260Calories17gProtein30gCarbs9gFat

Meal total

500Calories45gProtein48gCarbs16gFat

Balanced meals

Everyday Starbucks orders around a moderate calorie and protein target.

High Protein

1xVenti Iced Sugar-Free Caramel Protein Matcha340Calories50gProtein19gCarbs7gFat
1xTomato & Mozzarella on Focaccia360Calories15gProtein47gCarbs12gFat

Meal total

700Calories65gProtein66gCarbs19gFat

High Protein

1xVenti Iced Sugar-Free Vanilla Protein Matcha340Calories50gProtein20gCarbs7gFat
1xTomato & Mozzarella on Focaccia360Calories15gProtein47gCarbs12gFat

Meal total

700Calories65gProtein67gCarbs19gFat

Bigger, high-protein meals

Heartier Starbucks orders for a big appetite or a training day.

High Protein

1xVenti Iced Sugar-Free Caramel Protein Matcha340Calories50gProtein19gCarbs7gFat
1xBacon, Sausage & Egg Wrap640Calories27gProtein57gCarbs33gFat

Meal total

980Calories77gProtein76gCarbs40gFat

High Protein

1xVenti Iced Sugar-Free Vanilla Protein Matcha340Calories50gProtein20gCarbs7gFat
1xBacon, Sausage & Egg Wrap640Calories27gProtein57gCarbs33gFat

Meal total

980Calories77gProtein77gCarbs40gFat

Starbucks nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed July 27, 2026. The live builder may be newer. Sources and dates.

Entrées (18)

Starbucks: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon & Gruyere Sous Vide Egg Bites	300	19	9	20
Bacon Gouda Breakfast Sandwich	360	19	35	18
Chicken & Double Smoked Bacon Panini	600	29	65	25
Chicken, Maple Butter & Egg Sandwich	420	17	42	20
Ciabatta Club	495	25	44	20
Crispy Grilled Cheese	520	21	47	27
Double Smoked Bacon Breakfast Sandwich	500	21	43	27
Everything Bagel	290	10	57	3
Guavate Special Sandwich	395	23	55	11
Ham & Cheese Mayorca	420	7	42	25
Ham & Swiss Panini	480	24	41	23
Impossible Sausage, Egg, and Cheddar Sandwich	420	21	36	22
Kale and Mushroom Sous Vide Egg Bites	230	15	11	14
Plain Bagel	280	9	56	2
Roasted Tomato & Mozzarella Panini	380	18	48	14
Sausage, Egg & Cheddar Classic Breakfast Sandwich	480	18	34	29
Spinach, Feta & Cage Free Egg White Breakfast Wrap	290	20	34	8
Turkey Croissant	545	31	1	36

Sides (5)

Starbucks: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Brown Sugar	50	0	13	0
Dried Fruit	100	1	24	0
Fruit, Nut & Seed Medley	70	2	8	3
Nut Medley	100	2	2	9
Reduced Fat Turkey Bacon	230	17	28	5

Drinks (84)

Starbucks: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Blended Strawberry Lemonade	160–280	0	40–71	0
Caffè Americano	5–25	0–1	1–4	0
Caffè Latte	0–270	0–17	0–29	0–14
Caffè Misto	10–150	0–9	2–16	0–8
Caffè Mocha	110–490	0–18	9–59	3–22
Caffè Vanilla Frappuccino® Blended Beverage	260–520	0–6	47–92	8–15
Cappuccino	40–170	0–10	5–20	0–10
Caramel Frappuccino® Blended Beverage	260–510	0–6	44–86	8–16
Caramel Macchiato	26–351	0–14	5–51	0–13
Caramel Ribbon Crunch Frapp	304–562	1–6	43–87	13–23
Chai Crème Frappuccino® Blended Beverage	200–450	0–8	32–71	7–16
Chai Tea Latte	60–340	0–10	14–58	0–9
Clover® Brewed Coffee - Dark Roast	10	0–1	0	0
Clover® Brewed Coffee - Medium Roast	10	0–1	0	0
Coffee Frappuccino® Blended Beverage	150–340	0–6	34–72	0–5
Cold Brew	3–4	0–1	0	0
Cold Brewed Coffee	0–5	0	0	0
Cold Brewed Coffee + Classic Syrup	60–120	0	15–30	0
Cold Brewed Coffee W/ Milk	5–55	0–4	0–5	0–3
Cold Brewed Coffee W/ Milk + Classic Syrup	70–180	0–3	15–35	0–3
Cookies & Crème Frappuccino® Blended Beverage	313–528	1–8	45–79	13–22
Custom Tea Latte	50–260	0–9	9–41	0–8
Dark Roast Brewed Coffee Traveler	5	0	0	0
Dark Roast Brewed Coffee/Bold Pick Of The Day	5	0–1	0	0
Decaf Clover® Brewed Coffee	10	0–1	0	0
Decaf Pike Place® Roast Brewed Coffee	5	0–1	0	0
Decaf Pike Place® Roast Brewed Coffee Traveler	5	1	0	0
Double Chocolaty Chip Crème Frappuccino® Blended	270–520	1–9	39–79	10–23
Dragon Drink	104–161	1	20–31	2–3
Espresso	5–10	0–1	1–2	0
Espresso Con Panna	30–35	0–1	2–3	3
Espresso Frappuccino® Blended Beverage	140–310	0–5	32–66	0–4
Espresso Macchiato	5–15	0–1	1–2	0
Flat White	0–280	0–16	0–30	0–14
Hot Chocolate	150–540	0–19	19–70	4–23
Iced Chocolate Oatmilk Shaken Espresso	74–200	1–8	13–29	1–7
Iced Coffee Sweetened	60–120	0	15–30	0
Iced Coffee Unsweetened	0–5	0	0	0
Iced Coffee With Milk Sweetened	70–180	0–4	15–36	0–3
Iced Coffee With Milk Unsweetened	10–65	0–4	0–6	0–3
Iced Hazelnut Oatmilk Shaken Espresso	54–173	0–7	11–26	0–5
Java Chip Frappuccino® Blended Beverage	300–590	1–8	48–98	10–21
Latte Macchiato	5–279	0–16	0–24	0–13
Lemonade	80–150	0	21–41	0
Mango Dragonfruit Refresher	73–110	0	17–26	0
Mango Dragonfruit Refresher Lemonade	110–171	0–1	26–41	0
Matcha Green Tea Frappuccino® Blended Crème	270–540	1–8	46–93	7–17
Matcha Green Tea Latte	0–322	0–15	0–41	0–13
Medium Roast Brewed Coffee/Pike Place® Roast Brewed	5	0–1	0	0
Milk	70–430	0–25	5–45	0–22
Mocha Frappuccino® Blended Beverage	250–510	1–7	40–85	8–16
Nitro Cold Brewed Coffee	5–10	0	0	0
Pink Drink	106–166	0–1	21–33	2–3
Shaken Iced Black Tea	32–53	0	8–13	0
Shaken Iced Black Tea Lemonade	66–110	0	17–28	0
Shaken Iced Black Tea Lemonade Sweetened	90–190	0	24–48	0
Shaken Iced Black Tea Lemonade Unsweetened	35–70	0	9–18	0
Shaken Iced Black Tea Sweetened	60–120	0	15–30	0
Shaken Iced Black Tea Unsweetened	0	0	0	0
Shaken Iced Green Tea	32–53	0	8–13	0
Shaken Iced Green Tea Lemonade	66–110	0	17–28	0
Shaken Iced Green Tea Lemonade Sweetened	90–190	0	24–48	0
Shaken Iced Green Tea Lemonade Unsweetened	35–70	0	9–18	0
Shaken Iced Green Tea Sweetened	60–120	0	15–30	0
Shaken Iced Green Tea Unsweetened	0	0	0	0
Shaken Iced Passion Tea	32–53	0	8–13	0
Shaken Iced Passion Tea Lemonade	66–110	0	17–28	0
Shaken Iced Strawberry Green Tea	71–141	0	18–36	0
Skinny Vanilla Latte	20–160	3–15	4–24	0
Steamed Milk	0–310	0–18	0–31	0–15
Strawberries & Crème Frappuccino® Blended Beverage	230–460	0–7	37–75	7–16
Strawberry Acai Frozen Refresher	163–249	0	40–61	0
Strawberry Acai Refresher	75–115	0	18–28	0
Strawberry Acai Refresher Lemonade	112–172	0	27–43	0
Strawberry Green Tea Infusion	32–53	0	8–13	0
Strawberry Green Tea Infusion Lemonade	49–82	0	13–21	0
Vanilla Bean Crème Frappuccino® Blended Beverage	230–480	0–7	37–79	7–17
Vanilla Latte	0–360	0–15	4–50	0–15
Vanilla Steamer	0–380	0–17	0–52	0–15
Vanilla Sweet Cream Cold Brew	100–190	1–2	12–21	5–11
White Chocolate Mocha	130–610	0–20	20–82	6–26
White Chocolate Mocha Crème Frappuccino® Blended	230–500	1–9	35–76	9–20
White Chocolate Mocha Frappuccino® Blended Beverage	290–540	2–7	48–91	10–18
White Hot Chocolate	180–630	0–21	22–82	5–28

Desserts (31)

Starbucks: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Almond Croissant	420	9	40	25
Banana Nut Bread	410	6	50	20
Birthday Cake Pop	160	2	21	8
Blueberry Yogurt Muffin	320	5	49	14
Butter Croissant	250	5	26	14
Cheese Danish	290	7	33	14
Chocolate Cake Pop	150	2	21	8
Chocolate Chip Cookie	360	6	47	18
Chocolate Croissant	300	5	34	18
Classic Coffee Cake	330	4	43	15
Cookies and Cream Cake Pop	140	1	20	7
Corn Bread	430	6	53	22
Double Chocolate Brownie	480	6	55	28
Earth Day Cake Pop	150	2	22	7
Fox Cake Pop	140	2	19	7
Frosted Snowman Cookie	390	3	47	21
Guava Coconut Panetela	190	2	41	2
Ham and Swiss Croissant	320	14	28	17
Iced Lemon Loaf	450	6	63	19
Marshmallow Dream Bar	230	1	44	5
Old Fashioned Glazed Doughnut	480	5	56	27
Owl Cake Pop	160	2	22	8
Pumpkin Bread	390	6	59	14
Pumpkin Cream Cheese Muffin	350	5	53	14
Pumpkin Scone	500	4	70	23
Quesito de Crema	320	4	34	19
Quesito de Nutella	280	4	22	19
Red Velvet Loaf Cake	410	5	60	16
Reindeer Cake Pop	140	1	19	7
Sugar Plum Danish	330	7	42	15
Unicorn Cake Pop	150	1	20	7

New to tracking? Start with one meal. For a photo of your food, see how to check a photo estimate.

Sources & data updates

Menu data updated: September 23, 2026
Nutrition snapshot refreshed: July 27, 2026
Meal ideas refreshed: September 14, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Starbucks menu

starbucks.com — Nutrition reference

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Starbucks for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Starbucks with macros in mind

Starbucks nutrition info, made useful. Instead of scrolling a long calorie chart, set the two numbers that actually matter for your day, a calorie target and a protein target, and Simple Macros builds real Starbucks meal combos that hit them.

Every combo uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Adjust your targets, switch between breakfast and lunch or dinner, or include and exclude specific items to fine-tune what shows up.

Want the same thing at every restaurant near you? Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Starbucks order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Starbucks meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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