The short version
- A Chicken Bacon Protein Pocket with a grande Iced Sugar-Free Vanilla Protein Latte has 49 g protein and 510 kcal.
- A Spinach, Feta & Egg White Wrap with a grande Caffè Latte makes a 33 g protein breakfast for 480 kcal.
- A tall Sugar-Free Vanilla Protein Latte has 23 g protein and 180 kcal, which helps on a small-appetite day.
- Most Starbucks food stays under 1,000 mg sodium. The FDA Daily Value is 2,300 mg a day.
Jump to a section
- What’s the highest-protein order at Starbucks?
- What’s the best high-protein Starbucks breakfast?
- What’s a lighter high-protein Starbucks order?
- What should I order at Starbucks on a small appetite?
- How do you order at Starbucks for a small appetite?
- How much sodium is in Starbucks food?
- How does Imi help?
A Starbucks stop can cover a good part of your protein for the morning, especially now that some drinks come with extra protein. This guide gives five orders with the protein and calories added up. Each one lists its items, so you can rebuild it in the app or at the counter.
Numbers from Starbucks’ nutrition information, checked October 2026. Menus and recipes change, so check the app or menu board.
What’s the highest-protein order at Starbucks?
A Chicken Bacon Protein Pocket with a grande Iced Sugar-Free Vanilla Protein Latte has 49 g protein for 510 kcal.
Order: protein pocket and iced protein latte
| Item | Protein | Calories |
|---|---|---|
| Chicken Bacon Protein Pocket | 20 g | 310 kcal |
| Iced Sugar-Free Vanilla Protein Latte, grande | 29 g | 200 kcal |
| Total | 49 g | 510 kcal |
Starbucks makes its protein lattes with protein-boosted milk. The regular Iced Vanilla Protein Latte (grande) has the same 29 g protein and 270 kcal.
What’s the best high-protein Starbucks breakfast?
A Spinach, Feta & Egg White Wrap with a grande Caffè Latte is a 33 g protein breakfast for 480 kcal.
Order: egg white wrap and latte
| Item | Protein | Calories |
|---|---|---|
| Spinach, Feta & Egg White Wrap | 20 g | 290 kcal |
| Caffè Latte, grande (2% milk) | 13 g | 190 kcal |
| Total | 33 g | 480 kcal |
Other breakfast options with 20 g protein or more:
- Impossible Breakfast Sandwich. 21 g protein, 420 kcal.
- Egg, Pesto & Mozzarella Sandwich. 21 g protein, 390 kcal.
- Bacon, Sausage & Egg Wrap. 27 g protein, 640 kcal.
Plain Rolled & Steel-Cut Oatmeal has 5 g protein and 160 kcal. Ordered with a grande latte, it comes to 18 g protein and 350 kcal.
What’s a lighter high-protein Starbucks order?
Egg White & Roasted Red Pepper Egg Bites with a tall Caffè Latte give you 22 g protein for 320 kcal.
Order: egg white bites and tall latte
| Item | Protein | Calories |
|---|---|---|
| Egg White & Roasted Red Pepper Egg Bites (2 bites) | 12 g | 170 kcal |
| Caffè Latte, tall (2% milk) | 10 g | 150 kcal |
| Total | 22 g | 320 kcal |
Order: turkey bacon sandwich and cold brew
| Item | Protein | Calories |
|---|---|---|
| Turkey Bacon, Cheddar & Egg White Sandwich | 17 g | 260 kcal |
| Cold Brew, grande (black) | 0 g | 5 kcal |
| Total | 17 g | 265 kcal |
Want the sandwich with more protein? Swap the cold brew for a grande Iced Sugar-Free Vanilla Protein Latte. That brings it to 46 g protein and 460 kcal.
What should I order at Starbucks on a small appetite?
A tall Sugar-Free Vanilla Protein Latte has 23 g protein for 180 kcal, and it’s easy to sip when food feels like too much.
Order: tall protein latte
| Item | Protein | Calories |
|---|---|---|
| Sugar-Free Vanilla Protein Latte, tall | 23 g | 180 kcal |
| Total | 23 g | 180 kcal |
A drink can be easier on a day you’re not hungry, or a gentle day on a GLP-1 medicine. If you’d like something to eat too, the Egg White & Roasted Red Pepper Egg Bites (12 g protein, 170 kcal) are small and soft.
How do you order at Starbucks for a small appetite?
Start with the smallest size, have the protein first and keep sweet extras on the side.
- Size down. A tall has most of the protein of a grande in the protein lattes: 23 g against 27 g for the hot vanilla version.
- Protein first. Eat the egg bites or sandwich before a pastry, if you want one at all.
- Go easy on extras. Syrups, whipped cream and toppings add calories but no protein. Ask for fewer pumps.
- Sip slowly. A drink you finish over an hour still counts.
- Save half. A wrap or protein pocket keeps well for later.
The GLP-1 eating out guide and the not hungry guide have more ideas for smaller-appetite days. For more breakfast ideas, see high-protein snacks.
How much sodium is in Starbucks food?
Most Starbucks food stays under 1,000 mg sodium, but a few lunch items go higher. The FDA Daily Value is 2,300 mg for the whole day.
From Starbucks’ numbers:
- Ham & Swiss on Baguette. 1,230 mg.
- Bacon, Sausage & Egg Wrap. 1,050 mg.
- Chicken Bacon Protein Pocket. 880 mg.
- Spinach, Feta & Egg White Wrap. 840 mg.
- Egg White & Roasted Red Pepper Egg Bites. 470 mg.
The drinks are low in sodium. A grande Iced Sugar-Free Vanilla Protein Latte has 125 mg.
Try this
Pick a protein latte for 22 to 29 g proteinPair a latte with egg bitesAsk for fewer syrup pumpsA tall when you're not very hungryHow does Imi help?
Imi does the adding up for you, so your coffee run still fits your day.
- Ask Imi before you go. Ask what to get at Starbucks for your protein target, and Imi suggests an order.
- Log it in seconds. Snap a photo, scan a barcode, or type or say what you had.
- The rest of the day rebalances. Imi adjusts your other meals around breakfast, so the day still adds up.
- Targets at the top. Protein and water sit at the top of every day, so you can see what’s left.
For more on ordering anywhere, read eating out while losing weight and how much protein to eat to lose weight. To set your numbers, work out your macros.
Starbucks is a trademark of its owner. Imi isn’t affiliated with Starbucks.
