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:
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
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.
Birthday Cake Pop – 110 mg
Chocolate Cake Pop – 75 mg
Chocolate Chip Cookie Dough Cake Pop – 80 mg
Salted Caramel Cake Pop – 120 mg
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:
All three flavors will run 10mg for a Tall, and under 30 mg for the Venti size
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.
The Iced Teas will all run under 30 mg of sodium for a Venti or smaller size.
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.
Hot Chocolate is 160 mg
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
Caramelized Honey Creme – 240 mg
Cinnamon Dolce Creme – 70 mg
Organic Chocolate Milk Box – 125 mg
Apple Juice – 10 mg
Vanilla Creme – 80 mg
Chocolate – 160 mg
Strawberry – 125 mg
Fizzio Handcrafted Sodas:
All 3 flavors in Grande size – 15 mg
All tea drinks without milk added are under 105 mg
Did your favorite beverage make the list? Let me know in the comments below!