Highest Protein Food at Starbucks
The Apples & Cheese Trio Protein Box has the most protein of any Starbucks food: 22g of protein in 470 calories. By Protein Density — the share of calories that come from protein, our benchmark for whether "high protein" actually holds up — the Egg White & Roasted Red Pepper Egg Bites ranks highest instead, at 28.2%. Starbucks's full menu is ranked by Protein Density below.
9 items tracked · sorted by Protein Density · US menu
Starbucks' best item — Caffè Latte (Tall, nonfat milk) at 40% Protein Density (Platinum tier) — ranks 5th of 9 chains by that measure.
| # | Item | Protein | Calories | Density % of calories from protein | g / 100 cal | Tier | Quality |
|---|---|---|---|---|---|---|---|
| 1 | Caffè Latte (Tall, nonfat milk) Tall (12 fl oz) | 10g | 100 | 40% | 10g | Platinum | Complete |
| 2 | Egg White & Roasted Red Pepper Egg Bites 2 bites | 12g | 170 | 28.2% | 7.1g | Gold | Complete |
| 3 | Spinach, Feta & Egg White Wrap 1 wrap | 20g | 290 | 27.6% | 6.9g | Gold | Complete |
| 4 | Turkey Bacon, Cheddar & Egg White Sandwich 1 sandwich | 17g | 260 | 26.2% | 6.5g | Gold | Complete |
| 5 | Chicken Bacon Protein Pocket 1 pocket (124 g) | 20g | 310 | 25.8% | 6.5g | Gold | Complete |
| 6 | Bacon & Gruyère Egg Bites 2 bites | 19g | 300 | 25.3% | 6.3g | Gold | Complete |
| 7 | Apples & Cheese Trio Protein Box 1 box (225 g) | 22g | 470 | 18.7% | 4.7g | Silver | Complete |
| 8 | Cheese Trio Protein Box 1 box (135 g) | 20g | 520 | 15.4% | 3.8g | Silver | Complete |
| 9 | Vanilla Bean Crème Frappuccino (Grande) Grande (16 fl oz) | 5g | 380 | 5.3% | 1.3g | Avoid | Complete |
Protein up, sodium up
Each dot is one Starbucks menu item. Up-and-right is where "high protein" starts costing you something else.
RING + DARK LABEL = TOP 3 SODIUM · THIN RING + LIGHT LABEL = TOP 3 PROTEIN
RING + DARK LABEL = TOP 3 SODIUM · THIN RING + LIGHT LABEL = TOP 3 PROTEIN
| Item | Protein | Sodium | Density |
|---|---|---|---|
| Chicken Bacon Protein Pocket | 20 g | 880 mg | 25.8% |
| Spinach, Feta & Egg White Wrap | 20 g | 840 mg | 27.6% |
| Apples & Cheese Trio Protein Box | 22 g | 830 mg | 18.7% |
| Cheese Trio Protein Box | 20 g | 710 mg | 15.4% |
| Bacon & Gruyère Egg Bites | 19 g | 680 mg | 25.3% |
| Turkey Bacon, Cheddar & Egg White Sandwich | 17 g | 560 mg | 26.2% |
| Egg White & Roasted Red Pepper Egg Bites | 12 g | 470 mg | 28.2% |
Is Apples & Cheese Trio Protein Box enough?
Even the best Starbucks pick only helps if it fits your daily target. Calculate how much protein you need, then decide whether to order here or grab a denser option.
Starbucks and protein: common questions
What is the highest protein food at Starbucks?
By raw grams, the Apples & Cheese Trio Protein Box has the most protein of any Starbucks food we track — 22g in 470 calories. By Protein Density (protein as a share of calories, our benchmark for whether "high protein" actually holds up), the Egg White & Roasted Red Pepper Egg Bites ranks highest instead, at 28.2% (12g protein in 170 calories).
How much protein is in the Starbucks Apples & Cheese Trio Protein Box?
The Starbucks Apples & Cheese Trio Protein Box has 22g of protein and 470 calories — a 18.7% Protein Density.
How much protein is in Starbucks food?
Across the 7 Starbucks items we track, protein ranges from 12g to 22g per item, depending on what you order.
Is Starbucks a good source of protein?
6 of 9 Starbucks items we track reach Gold tier or better. 1 is Avoid tier — under 15% of calories from protein despite how it's marketed. Order by Protein Density, not the menu description.
Other chains
Same Protein Density scoring, different drive-thru.
Highest protein at McDonald's →
Highest protein at Tim Hortons →
Highest protein at Chipotle →
Highest protein at Taco Bell →
Highest protein at Panera Bread →
Highest protein at Chick-fil-A →
Highest protein at Subway →
Highest protein at Panda Express →
Highest protein at KFC →
Highest protein at Smoothie King →