Can I Eat Low Sodium at Starbucks

Can I Eat Low Sodium at Starbucks

I know what you are thinking; “Wait, they serve stuff besides coffee at Starbucks?” Well as odd as that may seem to your over caffeinated brain, they do indeed! In addition to their baked goods offerings, they offer Breakfast, Sandwiches, Panini’s, and Salads. So when you are off on a coffee jaunt, and are craving a bit of a nosh to go with, here is the answer to can I eat low sodium at Starbucks. Which I think you will be surprised what is included versus what is off the list.

Starbucks has been making a large investment on providing better food selections, especially as more and more restaurants have plunged into the breakfast options (Taco Bell anyone?). Our guidelines for can we eat it, is based upon the USDA recommended sodium daily sodium allowance of 2300 mg per day. The AHA & The Mayo Clinic both recommend for greater heart health, especially for those over the age of 50, to maintain 1500 mg or less. You may have a completely different limit recommended by your doctor. As always, stick to the recommendation made by your doctor.

To have something qualify for a “meal” we are talking an entree, side, and beverage. If we are going with the recommended allowance, we are looking for a meal to hit 1/3 of our daily allowance, and need to keep a meal around or under 750 mg of sodium. All of the information for Starbuck’s Nutrition Information can be found here. Let’s see what we can eat:

Hot Breakfast:

Classic Whole-Grain Oatmeal – 125 mg

Egg & Cheddar Breakfast Sandwich – 460 mg

Hearty Blueberry Oatmeal – 125 mg

Reduced-Fat Turkey Bacon Breakfast Sandwich – 560 mg

 

Sandwiches, Paninis, & Salads:

Hearty Veggie & Brown Rice Salad Bowl – 640 mg

Roasted Tomato & Mozzarella Panini – 620 mg

 

Yogurt & Fruit:

Evolution Fresh Greek Yogurt Parfait, Inspired by Dannon – Dark Sweet Cherry – 70 mg

Evolution Fresh Greek Yogurt Parfait, Inspired by Dannon – Strawberry – 75 mg

Fresh Blueberries and Honey Greek Yogurt Parfait – 65 mg

Seasonal Harvest Fruit Bend – 0 mg

 

Bakery:

The good news is that all of there baked goods offerings are all between 120 mg and 530 mg. The bad news is you have to limit yourself to one item only.

 

Starbucks Petites:

Birthday Cake Pop – 110 mg

Chocolate Cake Pop – 75 mg

Chocolate Chip Cookie Dough Cake Pop – 80 mg

Salted Caramel Cake Pop – 120 mg

 

Bistro Boxes:

Cheese & Fruit Bistro Box -470 mg

Omega – 3 Bistro Box – 430 mg

PB&J on Wheat Bistro Box – 560 mg

Protein Bistro Box – 460 mg

Thai Style Peanut Chicken Wrap – 510 mg

 

Now on to the most important info, the Beverages:

Starbucks Refreshers:

All three flavors will run 10mg for a Tall, and under 30 mg for the Venti size

Iced Coffees:

Iced coffees run 65 mg to 100 mg based on size and flavors added. Also remember when adding any milk or cream you will bump up the sodium.

Iced Teas:

The Iced Teas will all run under 30 mg of sodium for a Venti or smaller size.

Bottled Drinks:

As with other processed foods, sodium will be higher here due to preservatives added.

All bottled drinks including Doubleshot energy drinks and Frappuccinos will run 200 mg or lower.

Fresh Brewed Coffee:

Plain coffee runs under 15 mg of sodium. When you add milk, soy milk, or coconut milk, you add 30-70 mg of sodium for a 1 oz added.

Chocolate Beverages:

Hot Chocolate is 160 mg

Espresso Beverages:

These are all taken at Grande size:

Caffe Americano – 100 mg

Caffe Latte – 150 mg

Caffe Mocha – 140 mg

Cappuccino – 100 mg

Caramel Macchiato – 150 mg

Caramelized Honey Latte – 290 mg

Cinnamon Dolce Latte – 150 mg

Dark Chocolate Melted Truffle Mocha – 160 mg

Espresso, Con Panna, & Macchiato – 15 mg

Flat White – 130 mg

Iced Caffe Americano – 100 mg

Iced Caffe Latte – 115 mg

Iced Caffe Mocha – 90 mg

Iced Caramel Macchiato – 135 mg

Iced Caramelized Honey Latte – 240 mg

Iced Cinnamon Dolce Latte – 100 mg

Iced Skinny Mocha – 75 mg

Iced Smoked Butterscotch Latte 430 mg

Iced Vanilla Latte – 100 mg

Vanilla Latte – 150 mg

White Chocolate Mocha – 240 mg

 

Kids’ Drinks:

Caramelized Honey Creme – 240 mg

Cinnamon Dolce Creme – 70 mg

Organic Chocolate Milk Box – 125 mg

Apple Juice – 10 mg

Vanilla Creme – 80 mg

 

Smoothies:

Chocolate – 160 mg

Strawberry – 125 mg

 

Fizzio Handcrafted Sodas:

All 3 flavors in Grande size – 15 mg

 

Tea Drinks:

All tea drinks without milk added are under 105 mg

 

Did your favorite beverage make the list? Let me know in the comments below!