Starbucks is the world’s largest coffee chain, with more than 35,000 stores across 80 countries. It has a presence on every continent except for Antarctica, and its penchant for turning out specialty seasonal drinks has made the chain a favourite among coffee-lovers seeking a convenient — yet customizable —coffee experience.
The chain started out quite humbly, however, with its first 1,000 square-foot store opening in Seattle in 1971. Coffee lovers were drawn to the store due to its offering of 30 varieties of whole bean coffee — a rarity at the time — along with tea, spices and coffee-making equipment for at-home use. Originally, it was manned by a single barista who served a line of customers that snaked out the door. As of 2023, Starbucks employed more than 380,000 employees.
All that to say, Starbucks is ubiquitous in cities around the world. But is it healthy? Yahoo Canada asked Lucy Zhang, a registered dietitian at Beyond Diabetes Nutrition, to review the current menu and point out which items she would try at Starbucks, and which ones she would skip.
For Zhang, stopping at Starbucks happens on occasion, more likely when travelling or on the move.
“I enjoy trying the occasional new item, but it’s not something that I necessarily reach for on a regular basis,” she said.
“Generally speaking, I’m usually just looking for options that are going to give us a little bit of balance between carb content and some protein,” she said. “If there’s an option to squeeze in a little bit of fibre, fantastic, but I know those high fibre choices are a little scarce.”
With this in mind, read on to see what Zhang would skip or try at Starbucks, based on available nutrition information.
4 things a dietitian would order at Starbucks
Spinach Feta and Egg White Wrap
When it comes to the Starbucks breakfast menu, Zhang would go for the Spinach Feta and Egg White Wrap. “It’s a good balance in terms of carbs and protein,” she said. “It’s also a nice way to squeeze in vegetables in the form of spinach and sun-dried tomatoes.” However, while it ranks among the best items on the breakfast menu, she notes this wrap is still relatively high in sodium, at 840 mg — about 36 per cent of your daily intake.
Adults only need about 1,500 mg of sodium per day, Zhang said, while Health Canada recommends staying below 2,300 mg per day. “That’s equal to about one teaspoon of salt,” she said. “If you’re choosing some of these options that are on a regular basis, that’s taking up a big chunk of your daily intake or recommended maximum already.”
Egg Bites
Zhang said for those looking for a quick snack, a great high-protein option is the egg bites. The Bacon and Gruyère Egg Bites have 20 grams of protein, while the Roasted Red Pepper Egg Bites have 12 grams. “The protein content is going to help make it a more satiating snack,” she said. “It’s also low in sugar, so it’s not going to give you an energy crash before your next meal.”
Egg bites are filled with protein that will keep you full, and are low in sugar to help avoid a crash. (Photo via Getty Images)
Tomato and Mozzarella on Focaccia
On the lunch menu, Zhang said the best option is the Tomato and Mozzarella on Focaccia. “It has a good balance of carbs and protein, and it is one of the lowest saturated fat and sodium options among the lunch items.” It also has four grams of fibre and is among the lunch items with the lowest amount of sodium. Still, it has 770 milligrams, which is 33 per cent of your daily intake.
High sodium content was one theme Zhang picked up on when reviewing Starbucks’ menu. “Even when you’re finding these more balanced options from Starbucks, they are pretty heavy hitters in terms of sodium.” That goes for food and drinks, she says.
Nitro Cold Brew
“Among the beverages, the nitro cold brew would be my choice,” Zhang said. At just five calories and zero grams of sugar, it’s a much lower calorie, lower sugar option compared to other coffee drinks on the menu, “But because it’s infused with the nitrogen, there is a little bit of sweetness and it gives you this creamy texture without added sugar or cream,” she said.
The nitro cold brew is a tasty, creamy, low-calorie option. But Zhang says to be cautious of the caffeine content. (Photo via Getty Images)
However, Zhang noted, it does pack a hefty dose of caffeine even with the small size, known as Tall. “The tall gives you about 245 mg of caffeine. If you’re looking at an 8-ounce cup of brewed coffee, for example, it’s only about 135 milligrams,” she said. “So you get a substantial amount of caffeine compared to Starbucks’ regular brew.”
4 things a dietitian would skip at Starbucks
Bacon Sausage and Egg Wrap
Even though the Bacon Sausage and Egg Wrap is a high-protein option at 28 grams per serving, Zhang would skip it.
“The bacon and sausage contribute to the high amounts of saturated fat and sodium, making it not a heart-healthy choice,” she said. It’s also nearly half of the daily recommended intake of sodium, with 1,090 mg. It also has 67 per cent of the daily recommended intake of saturated fat, while the feta wrap above is only 18 per cent.
If diners are looking for a meat and egg option, Zhang recommends the Bacon-Style Turkey, Cheddar & Egg White Sandwich instead, which is a lighter meal at 230 calories, compared to the Bacon Sausage Egg Wrap’s 640 calories. “It’s also substantially lower in saturated fat at only 2.5 grams versus 13 grams.”
Frappuccinos
Zhang says Frappuccinos in general should be avoided. “They are really dessert in a cup,” she said. “Most of them are in the range of 370 to 470 calories for a Grande.” Frappuccinos also tend to be quite high in sugar and saturated fat, with the most egregious offender being the Mocha Cookie Crumble Frappuccino, which is 480 calories, a whopping 55 grams of sugar, and 15 grams of saturated fat — about 77 per cent of the recommended daily intake.
If you love Frappuccinos, Zhang says you can cut the sugar, fat and calories by opting for the smallest side and ditching flavour syrup or creamy toppings. (Photo via Getty Images)
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
If diners love Frapps but want a healthier option, Zhang suggests ordering the smallest size, dialing back on the number of pumps of flavoured syrup and forgoing any whipped cream or crumbles on top.
Among the Frappuccinos, the best option to go for is the classic Coffee flavour, she said. “It is substantially lower in calories and saturated fat,” Zhang noted. “It’s only 230 calories and only 10 per cent of daily value for saturated fat.” Further modifications would reduce that total even more.
Chicken and Bacon on Brioche
This chicken sandwich is a high-protein lunch option, with 28 grams per serving, however, it’s also one of the highest in terms of calories (620), sodium (1,400 mg) and saturated fat (36 per cent of daily recommended intake). “This is the highest out of the ones we’ve discussed so far,” Zhang said, and for that reason, it might be better to skip it.
If you’re at Starbucks and looking for a lunch option with protein-heavy chicken, Zhang said diners would be better off ordering two jalapeno chicken pockets, which would only be 400 calories combined. However, watch out for that sodium content — 920 mgs, which is still 40 per cent of the daily recommended intake, though still less than the Chicken on Brioche. “It looks pretty reasonable in terms of that balance between carbs and protein,” she said. “It would be 22 grams of protein for the two chicken pockets.”
Loaves, cakes and muffins
Zhang suggests skipping any loaves, cakes, or muffins. “The muffins unfortunately really don’t look great, nutritionally speaking,” she said. While people may tend to think of loaves and muffins as breakfast options, Zhang says they’re really just cakes in a different shape. In this case, she says the loaves and muffins are high in calories and sugar, with loaves ranging from 330 to 430 calories. One of the worst offenders, the lemon loaf, has 37 grams of sugar for just one slice. For context, that’s similar to the 39 grams of sugar in a can of Coke.
One slice of lemon cake has almost as much sugar as a can of Coke. (Photo via Getty Images)
“If you absolutely must have one of these, taking into account calories, saturated fats and sugars, your best option would be the banana loaf,” Zhang said. The banana loaf is 360 calories and 14 per cent of daily saturated fat—– the only menu item among the loaves, cakes and muffins that is below that 15 per cent threshold of recommended daily intake. It still has 28 grams of sugar however, which is pretty high; equal to about seven sugar cubes.
The bottom line
Due to its wide ranging menu and customizable drink options, Starbucks is often a go-to for sweet treats. Indulging in specialties every once in a while is no problem, but it’s good to understand what’s exactly in the food you’re eyeing — especially if there are dietary restrictions or ongoing health concerns.
Zhang works with clients who have pre-diabetes or diabetes, but she says even those living without diabetes may feel spikes and drops in blood sugar when it comes to energy levels throughout the day. To keep our energy levels more steady throughout the day, it’s important to be mindful of sugar intake and balance carbs and protein. “It can be really helpful,” she said.
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