Starbucks calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Starbucks order from 508 single orders — 20 entrées, 21 sides, 3 breakfast items and 464 drinks — using Starbucks' own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Egg White & Roasted Red Pepper Egg Bites at 170 calories; the heaviest entrée, the Bacon, Sausage & Egg Wrap, is 640. The most protein in a complete meal under 500 is 53 g.
Source: Starbucks nutrition guide (official) · Data refreshed
- 508 single orders
- 170 cal lightest main
- 53g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 508 Starbucks single orders can go into a built order, and the most protein in a complete Starbucks meal under 500 calories is 53 g (Egg White & Roasted Red Pepper Egg Bites, a Country Archer Hickory Smoke Turkey Jerky, and a grande Iced Sugar-Free Caramel Protein Matcha).
Build your Starbucks order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Starbucks meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Egg White & Roasted Red Pepper Egg Bites170 cal · 12g
- Country Archer Hickory Smoke Turkey Jerky70 cal · 10g
- Iced Sugar-Free Caramel Protein Matcha (Grande)210 cal · 31g
450 of 500 cal · 53 g protein
What to say at the counter: “Egg White & Roasted Red Pepper Egg Bites, a Country Archer Hickory Smoke Turkey Jerky, and a grande Iced Sugar-Free Caramel Protein Matcha — 450 cal, 53 g protein.”
Get it at the nearest Starbucks →Most filling
- Egg White & Roasted Red Pepper Egg Bites170 cal · 12g
- Country Archer Hickory Smoke Turkey Jerky70 cal · 10g
- Iced Sugar-Free Caramel Protein Matcha (Grande)210 cal · 31g
450 of 500 cal · 53 g protein
What to say at the counter: “Egg White & Roasted Red Pepper Egg Bites, a Country Archer Hickory Smoke Turkey Jerky, and a grande Iced Sugar-Free Caramel Protein Matcha — 450 cal, 53 g protein.”
Get it at the nearest Starbucks →Lightest
- Egg White & Roasted Red Pepper Egg Bites170 cal · 12g
- Chamomile Mint Blossom Tea (Short)0 cal · 0g
170 of 500 cal · 12 g protein
What to say at the counter: “Egg White & Roasted Red Pepper Egg Bites and a short Chamomile Mint Blossom Tea — 170 cal, 12 g protein.”
Get it at the nearest Starbucks →The 20 lightest meal-sized mains at Starbucks
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Starbucks item is in the full table on the Starbucks calories page and in /data/starbucks.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Egg White & Roasted Red Pepper Egg Bites | 170 | 12g |
| Jalapeño Chicken Pocket | 200 | 11g |
| Spicy Falafel Pocket | 230 | 8g |
| Potato, Cheddar & Chive Bakes | 240 | 12g |
| Butter Croissant | 250 | 5g |
| Plain Bagel | 250 | 9g |
| Turkey Bacon, Cheddar & Egg White Sandwich | 260 | 17g |
| Everything Bagel | 270 | 10g |
| Spinach, Feta & Egg White Wrap | 290 | 20g |
| Bacon & Gruyère Egg Bites | 300 | 19g |
| Chicken Bacon Protein Pocket | 310 | 20g |
| Ham & Swiss Croissant | 330 | 14g |
| Bacon, Gouda & Egg Sandwich | 360 | 18g |
| Tomato & Mozzarella on Focaccia | 360 | 15g |
| Egg, Pesto & Mozzarella Sandwich | 390 | 21g |
| Impossible Breakfast Sandwich | 420 | 21g |
| Apples & Cheese Trio Protein Box | 470 | 22g |
| Sausage, Cheddar & Egg Sandwich | 480 | 18g |
| Double-Smoked Bacon, Cheddar & Egg Sandwich | 500 | 21g |
| Ham & Swiss on Baguette | 510 | 25g |
Eat at Starbucks without blowing your cap
MinMax finds the best Starbucks meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Starbucks
- Starbucks calories & nutrition (593 items listed)
- Starbucks under 300 calories (392 orders)
- Starbucks under 400 calories (469 orders)
- Starbucks under 500 calories (501 orders)
- Starbucks under 600 calories (506 orders)
- High-protein Starbucks orders (35 items)
Calculators at other chains
The same builder at 3 other chains, or compare every chain on fast food under 500 calories.