Eatery Insights
High Protein Meals from Starbucks
Eatery Insights
The best protein-per-calorie food at Starbucks is the Chicken & Hummus Protein Box: 22 grams of protein in 300 calories. If you want the most protein outright, the Chipotle Chicken Wrap Protein Box has 28 grams — but it costs you 620 calories to get there.
Here's the thing most people miss: at a coffee shop, the best protein isn't in the hot case. It's in the cold grab-and-go section next to the register.
The Cold Case Wins
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Country Archer Original Beef Jerky | 11 g | 70 | 15.7 g |
| Hickory Smoked Turkey Jerky | 10 g | 70 | 14.3 g |
| Siggi's Vanilla Yogurt | 15 g | 110 | 13.6 g |
| Doubleshot Protein Drink | 20 g | 210 | 9.5 g |
Nothing on the food menu comes close to these. The Doubleshot Protein Drink alone gives you 20 grams of protein for 210 calories — more protein than most of the sandwiches, at a third of the calories.
Protein Boxes Are Not Created Equal
They all sound the same on the menu board. They are not the same.
| Protein Box | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Chicken & Hummus | 22 g | 300 | 7.3 g |
| Eggs & Cheddar | 22 g | 460 | 4.8 g |
| Chipotle Chicken Wrap | 28 g | 620 | 4.5 g |
| Cheese & Fruit | 20 g | 470 | 4.3 g |
| Peanut Butter & Jam | 20 g | 520 | 3.8 g |
Chicken & Hummus and Eggs & Cheddar have almost the same protein — 22 grams each — but the Eggs & Cheddar box costs 160 more calories. Same protein, very different meal.
Hot Breakfast
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Egg White & Roasted Red Pepper Egg Bites | 12 g | 170 | 7.1 g |
| Spinach, Feta & Egg White Wrap | 20 g | 290 | 6.9 g |
| Turkey Bacon, Cheddar & Egg White Sandwich | 17 g | 260 | 6.5 g |
| Bacon & Gruyère Egg Bites | 19 g | 300 | 6.3 g |
| Chicken Sausage & Bacon Biscuit | 26 g | 450 | 5.8 g |
| Bacon, Sausage & Egg Wrap | 27 g | 640 | 4.2 g |
The egg bites edge out everything else on protein-per-calorie, but for an actual breakfast — not just a snack — the Turkey Bacon, Cheddar & Egg White Sandwich is the best full meal: 17 grams of protein at 260 calories. It's my actual go-to order, paired with a black cold brew. The Bacon, Sausage & Egg Wrap has the most protein at 27 grams, but nearly triple the calories.
Lunch
| Item | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Chicken Bacon Protein Pocket | 20 g | 310 | 6.5 g |
| Jalapeño Chicken Pocket | 11 g | 200 | 5.5 g |
| Ham & Swiss on Baguette | 25 g | 510 | 4.9 g |
| Tomato & Mozzarella on Focaccia | 15 g | 360 | 4.2 g |
The Chicken Bacon Protein Pocket is the best-balanced lunch: 20 grams at 310 calories. Ham & Swiss on Baguette has more protein at 25 grams, but nearly double the calories.
What to Actually Order
You can sort the full Starbucks menu by protein and calories on the live Starbucks menu page.
FAQ
What has the most protein at Starbucks? The Chipotle Chicken Wrap Protein Box has the most protein of any single item, at 28 grams (620 calories). For the best protein per calorie, the Chicken & Hummus Protein Box gives you 22 grams in 300 calories.
What is the best high protein breakfast at Starbucks? The Turkey Bacon, Cheddar & Egg White Sandwich: 17 grams of protein at 260 calories. See my actual order — paired with a black cold brew.
Which Starbucks protein box has the most protein? The Chipotle Chicken Wrap Protein Box has the most at 28 grams, but at 620 calories. The Chicken & Hummus Protein Box is more efficient: 22 grams in 300 calories.
How much protein is in Starbucks Egg Bites? Bacon & Gruyère Egg Bites have 19 grams of protein (300 calories) — the highest-protein egg bite. Egg White & Roasted Red Pepper Egg Bites have 12 grams (170 calories).
Is there a high protein drink at Starbucks? The Doubleshot Protein Drink has 20 grams of protein in 210 calories — the highest-protein drink on the menu by a wide margin.
Previously in our High Protein Meals Series:
- High Protein Meals from Chick-fil-A
- High Protein Meals from Panda Express
- High Protein Meals from Panera Bread
- Which Fast Food Chicken Sandwich has the most Protein?
- Top 11 high protein meals for losing weight when you eat out!
- How much protein do you really need a day?
Every item above is filterable on Eatery by protein and calories — download the app and search Starbucks to find these near you.
