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MACRO-FRIENDLY RESTAURANT SERIES: STARBUCKS

Kenny Lyman

Let's face it, life often gets chaotic, leaving us little time to complete all of our errands, let alone cook all of our meals from scratch. Popping into Starbucks for a drink or a meal might seem like it will throw our nutrition goals “off track,” however if we understand the nutritional content of the food we're choosing, we can choose foods that help us work towards our nutrition goals. 

Believe it or not, Starbucks DOES have some food options that keep us fueled and feeling good, proving that even in the midst of a busy day, we can make choices that support our health.

MACRO-FRIENDLY STARBUCKS

The main considerations that I take into account when picking macro-friendly foods at a restaurant are to choose foods that are:

  1. High in volume (Meaning they contain fewer calories that come from dressings/condiments/oil/added sugar. It’s a bonus if it’s high in fiber, too!) 

and/or 

  1. High in protein 

With these considerations in mind, here is a list of macro-friendly, high protein, and calorie-conscious options from Starbucks.

ENTREES

  1. Spinach, Feta, & Egg White Wrap (20P/8F/34C)

  2. Turkey Bacon, Cheddar, & Egg White Sandwich (17P/5F/28C)

  3. Turkey, Provolone, & Pesto on Ciabatta (32P/19F/53C)

LOW CALORIE SIDES AND SNACKS

  1. Hickory Smoked Turkey Jerky (10P/1F/5C)

  2. String Cheese (7P/6F/1C)

  3. Egg White & Roasted Red Pepper Egg Bites (12P/8F/11C)

DRINKS

Obviously, Starbucks has endless drink combinations. Rather than listing out countless macro-friendly options, I want to list a few guidelines that will help you create your own yummy macro-friendly drink for your goals. 

  • Coffee and tea on their own are basically calorie-free. The add-ons are what add sugar, fat, and calories to Starbuck’s drinks. 

So in order to keep your macros lower when ordering your drink

  1. Use calorie-free sweetener and syrups. 

  2. Be conscious of how much cream/whole-fat milk is added to your drink

For example

  1. Grande Flat White (12P/11F/18C)

VS

  1. Grande Caffe Americano with a splash of whole milk (3P/3F/5C)

It’s very OKAY to drink your calories (personally I love a flat white coffee with some added sugar) the point here is to use this knowledge to help you create drinks that are in line with your nutrition goals. 

DESSERT

  1. Petite Vanilla Bean Scone (2P/6F/19C)

  2. Cake Pop (1P/7F/20C)

If you feel a need to satisfy your sweet tooth, this vanilla scone is a relatively low-calorie dessert, as are the cake pops.

TRACKING YOUR MACROS IS ALL ABOUT BALANCE AND FLEXIBILITY

That means being able to enjoy a meal out every once in a while or stop and get fast food without feeling guilt or shame surrounding your food choices.

Even if you don’t eat out frequently, sometimes life gets chaotic and a meal on the go is your only option and that’s ok! You shouldn’t ever have to feel stuck or restricted with your food choices for fear it will ruin your macros. There are plenty of great options out there when you need them. Grab our full guide of more macro-friendly restaurants here.

Need more no-nonsense nutrition information in your life? Sign up for Kate’s weekly email each Friday. Get nutritional nuggets, recipes, troubleshooting, and more reasons to ditch restrictive diets and find a flexible (and enjoyable) approach to your nutrition.