Muscle Gain
What Are the Best High-Protein Orders at Starbucks?
The best high-protein Starbucks orders: protein lattes, egg bites and breakfast sandwiches with 40+ grams of protein per order, plus lower-sugar swaps.
The short answer
The best high-protein order at Starbucks is a grande Iced Sugar-Free Vanilla Protein Latte with Egg White & Roasted Red Pepper Egg Bites: about 370 calories and 41 grams of protein, based on Starbucks' published nutrition. The latte alone has 29 grams of protein for 200 calories. For a bigger breakfast, Bacon & Gruyère Egg Bites with an Iced Vanilla Protein Latte gives roughly 570 calories and 48 grams.
Starbucks used to be a tough place to get protein. Most drinks were sugar and milk, and most food was pastry. That changed when Starbucks added protein-boosted milk and protein cold foam to the menu. Now a coffee and a breakfast item can easily cover 40 grams of protein.
Here's what to order, using Starbucks' own nutrition numbers.
What has the most protein at Starbucks?#
The protein lattes have the most protein of any Starbucks item, with 27 to 29 grams in a grande. Among food, the Double-Smoked Bacon, Cheddar & Egg Sandwich (21 grams) and the Spinach, Feta & Egg White Wrap (20 grams) lead. Here's how the top items compare, from Starbucks' menu nutrition pages:
| Item | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| Iced Sugar-Free Vanilla Protein Latte (grande) | 200 | 29 g | 14.5 g |
| Sugar-Free Vanilla Protein Latte (grande, hot) | 230 | 27 g | 11.7 g |
| Iced Vanilla Protein Latte (grande) | 270 | 29 g | 10.7 g |
| Vanilla Protein Latte (grande, hot) | 310 | 27 g | 8.7 g |
| Spinach, Feta & Egg White Wrap | 290 | 20 g | 6.9 g |
| Egg White & Roasted Red Pepper Egg Bites | 170 | 12 g | 7.1 g |
| Turkey Bacon, Cheddar & Egg White Sandwich | 260 | 17 g | 6.5 g |
| Bacon & Gruyère Egg Bites | 300 | 19 g | 6.3 g |
| Vanilla Protein Cream Cold Brew (grande) | 300 | 17 g | 5.7 g |
| Bacon, Gouda & Egg Sandwich | 360 | 18 g | 5.0 g |
| Double-Smoked Bacon, Cheddar & Egg Sandwich | 500 | 21 g | 4.2 g |
| Sausage, Cheddar & Egg Sandwich | 480 | 18 g | 3.8 g |
Nutrition from Starbucks.com as of October 2026, for the standard recipe. Changing the milk, size or syrup changes the numbers; check the Starbucks app for your exact drink.
What is the best high-protein breakfast at Starbucks?#
The best high-protein breakfast at Starbucks is a protein latte plus egg bites or an egg white sandwich. These combos are added up from Starbucks' published values:
| Order | Calories | Protein |
|---|---|---|
| Iced Sugar-Free Vanilla Protein Latte + Egg White & Roasted Red Pepper Egg Bites | 370 | 41 g |
| Iced Sugar-Free Vanilla Protein Latte + Turkey Bacon, Cheddar & Egg White Sandwich | 460 | 46 g |
| Iced Vanilla Protein Latte + Bacon & Gruyère Egg Bites | 570 | 48 g |
| Vanilla Protein Latte + Spinach, Feta & Egg White Wrap | 600 | 47 g |
All four clear 40 grams of protein, which is more than most people need at one meal. If you're watching calories, the first two are the leanest.
Are Starbucks protein lattes worth it?#
Yes, if you want protein in your coffee. A grande Vanilla Protein Latte has 27 grams of protein, about the same as a scoop of protein powder, made with Starbucks' protein-boosted milk.
The catch is sugar. The regular hot Vanilla Protein Latte has 34 grams of sugar in a grande. The Sugar-Free Vanilla version cuts that to 15 grams (hot) or 9 grams (iced), with less of a calorie hit:
- Iced Sugar-Free Vanilla Protein Latte: 200 calories, 29 g protein, 9 g sugar.
- Sugar-Free Vanilla Protein Latte (hot): 230 calories, 27 g protein, 15 g sugar.
- Vanilla Protein Latte (hot): 310 calories, 27 g protein, 34 g sugar.
If you prefer cold brew, the Vanilla Protein Cream Cold Brew has 17 grams of protein for 300 calories, though more of its calories come from fat and sugar.
Which Starbucks egg bites have the most protein?#
The Bacon & Gruyère Egg Bites have the most protein of the two egg bites we checked, at 19 grams for 300 calories. The Egg White & Roasted Red Pepper Egg Bites have 12 grams for 170 calories, a better choice if you're cutting calories.
Egg bites are one of the best food options at Starbucks because they're mostly eggs and cheese, without a big pastry or bun.
Which Starbucks breakfast sandwich has the most protein?#
The Double-Smoked Bacon, Cheddar & Egg Sandwich has the most protein of the sandwiches we checked at 21 grams, but it's also 500 calories because of the croissant bun. The Turkey Bacon, Cheddar & Egg White Sandwich is the better ratio: 17 grams of protein for 260 calories.
The Spinach, Feta & Egg White Wrap is a good middle ground at 290 calories and 20 grams.
What should you skip at Starbucks if you want protein?#
Skip the pastries and sweet blended drinks, which add a lot of calories with very little protein:
- Frappuccinos and sweet seasonal drinks. Mostly sugar.
- Croissants, muffins, scones and loaf cakes. Mostly flour, butter and sugar.
- Extra syrup pumps on protein drinks. Each one adds sugar without adding protein.
If you're in a calorie deficit, our guide to eating out on a calorie deficit has more tips. For lunch options at other chains, see our high protein fast food orders and best high-protein orders at McDonald's.
How do you find high-protein options at a local coffee shop?#
Look for eggs, Greek yogurt and milk-based drinks, and skip pastries. Independent cafés rarely post nutrition, which makes it harder to compare. Menu Scan AI can help: take a photo of the menu board with your iPhone and it estimates calories, protein, carbs and fat for each item from the menu descriptions, then labels the best matches for your goal. Those are estimates, not lab values.
Frequently asked questions#
What is the highest protein drink at Starbucks?#
The grande Iced Vanilla Protein Latte and Iced Sugar-Free Vanilla Protein Latte both have 29 grams of protein, according to Starbucks. The sugar-free iced version has the fewest calories at 200.
How much protein is in Starbucks egg bites?#
Bacon & Gruyère Egg Bites have 19 grams of protein and 300 calories. Egg White & Roasted Red Pepper Egg Bites have 12 grams of protein and 170 calories.
What is the healthiest high-protein breakfast at Starbucks?#
A grande Iced Sugar-Free Vanilla Protein Latte with Egg White & Roasted Red Pepper Egg Bites is one of the leanest options: about 370 calories and 41 grams of protein combined.
Is the Starbucks Spinach Feta Wrap high in protein?#
Yes. The Spinach, Feta & Egg White Wrap has 20 grams of protein for 290 calories, one of the best protein-per-calorie food items at Starbucks.
How much sugar is in a Starbucks protein latte?#
A grande hot Vanilla Protein Latte has 34 grams of sugar. The Sugar-Free Vanilla Protein Latte has 15 grams hot and the iced sugar-free version has 9 grams, with the same or more protein.
Sources#
- Starbucks: Protein Beverages, official list of Starbucks protein drinks
- Starbucks: Iced Sugar-Free Vanilla Protein Latte, 200 calories, 29 g protein and 9 g sugar per grande
- Starbucks: Iced Vanilla Protein Latte, 270 calories and 29 g protein per grande
- Starbucks: Vanilla Protein Latte, 310 calories, 27 g protein and 34 g sugar per grande
- Starbucks: Sugar-Free Vanilla Protein Latte, 230 calories, 27 g protein and 15 g sugar per grande
- Starbucks: Vanilla Protein Cream Cold Brew, 300 calories and 17 g protein per grande
- Starbucks: Egg White & Roasted Red Pepper Egg Bites, 170 calories and 12 g protein
- Starbucks: Bacon & Gruyère Egg Bites, 300 calories and 19 g protein
- Starbucks: Spinach, Feta & Egg White Wrap, 290 calories and 20 g protein
- Starbucks: Turkey Bacon, Cheddar & Egg White Sandwich, 260 calories and 17 g protein
- Starbucks: Double-Smoked Bacon, Cheddar & Egg Sandwich, 500 calories and 21 g protein
- Starbucks: Bacon, Gouda & Egg Sandwich, 360 calories and 18 g protein
- Starbucks: Sausage, Cheddar & Egg Sandwich, 480 calories and 18 g protein