Low-calorie Starbucks swaps

The protein bar has a pastry plot twist.

Round 1 of 80 right

Which is lighter?

Lightest meal: Rolled & Steel-Cut Oatmeal, 160 calories with 5 g protein.

#	Item	Calories	Protein	Sodium
1	Cold BrewGrande	5	0 g	15 mg
2	Nitro Cold BrewGrande	5	0 g	10 mg
3	Iced CoffeeGrande	5	0 g	10 mg
4	Medium Roast - Pike Place® RoastGrande	5	1 g	10 mg
5	EspressoDoppio	10	1 g	0 mg
6	Caffè AmericanoGrande	15	1 g	10 mg
7	CortadoShort	90	5 g	60 mg
8	Iced Flat WhiteGrande	110	6 g	80 mg
9	Iced Caffè LatteGrande	130	8 g	115 mg
10	Petite Vanilla Bean Scone	140	2 g	100 mg
11	CappuccinoGrande	140	9 g	120 mg
12	Chocolate Cake Pop	150	2 g	60 mg
13	Rolled & Steel-Cut Oatmeal	160	5 g	125 mg
14	Egg White & Roasted Red Pepper Egg Bites	170	12 g	470 mg
15	Flat WhiteGrande	170	9 g	115 mg
16	Caffè LatteGrande	190	13 g	170 mg
17	Spicy Falafel Pocket	230	8 g	430 mg
18	Sugar-Free Vanilla Protein LatteGrande	230	27 g	160 mg
19	Salted Caramel Cream Cold BrewGrande	240	2 g	350 mg
20	Plain Bagel	250	9 g	540 mg
21	Butter Croissant	250	5 g	300 mg
22	Caramel MacchiatoGrande	250	10 g	150 mg
23	Turkey Bacon, Cheddar & Egg White Sandwich	260	17 g	600 mg
24	Everything Bagel	270	10 g	530 mg
25	Spinach, Feta & Egg White Wrap	290	20 g	840 mg

Sodium over 1,500 mg in red.

Source: Starbucks nutrition page, US menu, October 21, 2026. Not affiliated with Starbucks.

What is a low-calorie Starbucks order?

A Chicken Bacon Protein Pocket has 310 calories. Pair it with a plain Americano at 15 calories.

Which Starbucks coffee drinks are low calorie?

Plain Cold Brew and Nitro Cold Brew each have 5 calories. Syrup, milk and cold foam change the standard order.

Is a Starbucks protein bar lower calorie than a pastry?

Not here. The peanut butter Perfect Bar has 340 calories; the Chocolate Croissant has 300.

Snap any menu. Alma shows what fits your goal.