What to Eat at Starbucks

Starbucks’ La Boulange “artisanal pastries” are mostly white flour, sugar, and butter. Instead, try:

Oatmeal. The 160-calorie unadorned oatmeal has 4 grams of fiber, roughly half of it the soluble kind that helps lower cholesterol. The Hearty Blueberry comes with packets of fresh blueberries (20 calories) and dried fruit, nuts, and seeds (70 calories). The Classic has dried fruit (100 calories) and nuts (100 calories). Skip the packet of brown sugar or agave syrup. Downside: only 5 grams of protein (7 grams with a nut topping).

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Yogurt parfaits. All three are made with nonfat plain greek yogurt, so you get about 15 grams of protein and 15 percent of a day’s calcium. But you also get 5 or 7 teaspoons of sugar (much of it added), thanks to the honey, sweetened berries, or sweetened raspberry purée and lemon curd. You can lose roughly 2 teaspoons of sugar by skipping the granola and up to 4 teaspoons by shunning the honey. For 220 to 310 calories, it’s a decent pick.

Spinach Feta Wrap. You get egg whites, spinach, tomatoes, feta cheese, and a (mostly) whole wheat wrap, without all the sugar in Starbucks’ sweets. That adds up to 19 grams of protein for only 290 calories and 4 grams of saturated fat. Despite the sodium (830 milligrams), it’s still a top pick. And it beats the healthy-sounding Vegetable & Fontiago Breakfast Sandwich, which has 470 calories and about twice as much sat fat.

Reduced-Fat Turkey Bacon Breakfast Sandwich. The reduced-fat cheddar, egg whites, and (mostly) whole wheat English muffin are a plus. The reduced-fat turkey bacon has nitrite, so it’s only okay if you’d otherwise get pork bacon. The calories (230), saturated fat (3 grams), and protein (13 grams) are admirable.

You should also read our guide on What to Drink at Starbucks.

 

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