Whether you love Starbucks a little or a latte, you can’t deny it’s a great breakfast spot. There’s a location every few miles, the app makes it easy to order ahead of time, and drive-thru locations make your morning commute more efficient and delicious.
Although Starbucks has plenty to offer, it would be wise to know the best breakfast options on the menu. These are seven of the unhealthiest items on Starbucks’ breakfast menu and the options you should choose instead.
Try the blueberry oatmeal instead of the blueberry parfait
Starbuck’s Fresh Blueberries and Honey Greek Yogurt Parfait is a breakfast bomb in disguise. The parfait is high in carbs and sugars (nearly 30 grams) and will give you the morning rush you need, followed by the mid-morning crash you definitely don’t want.
The Hearty Blueberry Oatmeal is a smarter choice. It has fewer calories, over half the sugar, and more fiber than the parfait. For an even healthier choice, opt for the Classic Oatmeal. At only 160 calories, it’s packed with protein and fiber to keep you full all morning. Added bonus? It has no sugar at all, so you won’t be fading away anytime soon.
Go for turkey bacon and egg whites instead of chorizo and eggs
Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich … the name alone probably has you licking your lips. Unfortunately, this sandwich is the wrong way to start your day. It packs 500 calories (double its healthier counterpart), 30 grams of fat, and 210 milligrams of cholesterol — 70% of your recommended daily value.
The Reduced-Fat Turkey Bacon and & Cage Free Egg White Breakfast Sandwich is the way to go. Caroline Kaufman, M.S., and author of 12 Stress-Free Breakfasts recommends this as a winning option. The 210-calorie option has only a sixth the fat of the chorizo sandwich and 18 grams of protein for some morning energy.
Spinach and feta are better than sausage and cheddar
Both sandwiches have protein, eggs, and cheese, but that’s about all the two have in common. The Sausage, Cheddar & Egg Breakfast Sandwich has 500 calories, 920 milligrams of sodium, and 18% of your recommended daily fat intake. While the sausage and egg provide protein, there are other options that do the same but pack less fat and sodium.
The Spinach and Feta Breakfast Wrap has the right kinds of protein for a healthy start to your day. It has fewer calories, leafy greens, and 19 grams of protein. The cage-free egg whites are a smarter choice than regular eggs, and the spinach is full of the vitamins, potassium, and fiber you need to kick-start your body and mind.
A petite vanilla scone will save calories compared to the reduced-fat cinnamon swirl bread
Starbucks’ Reduced Fat Cinnamon-Swirl Coffee Cake is adored by many, but should be eaten by none; despite its reduced-fat label, it’s not a healthy choice. Reduced fat usually means that the food manufacturers added in extra sugar to prevent loss of flavor, and this cake is no exception. One slice packs 41 grams of sugar, and still has 5 grams of fat, 25% of the average recommended daily intake.
If you can’t kick that sweet craving, try the Petite Vanilla Bean Scone instead. The tiny scones are backed by registered dietician Karen Ansel, and rightfully so. They’re super flavorful and only have 8 grams of sugar each, so even if you take advantage of the three for $3 deal, you’ll consume less than you would with the coffee cake.
These little bites beat the bacon and gruyere version hands down
Starbucks recently introduced their French, on-the-go Sous Vide Egg Bites. They’re perfect for a quick and hot breakfast at your desk or on the run. The bacon and gruyere bites are nearly double the calories of the egg white and pepper bites (310 compared to 170 per bite).
The bacon and gruyere bites also pack over three times the fat than their egg white counterparts (22 grams compared to 7 grams). Opt for the egg white and red pepper bites and you can eat twice as many for a healthy, fulfilling breakfast.
Of course, the Seasonal Fruit Blend is your healthiest choice
It probably won’t surprise you that the healthiest thing you can order on the Starbucks breakfast menu is a glorified fruit cup. It’s only 90 calories and high in fiber offering 16% of your daily value. However, fruit alone may not be as filling as you’d like for the most important meal of the day. Pair it with a Siggi’s non-fat yogurt, sold at most Starbucks locations, for extra protein and calories.
Bonus: The coffee drink that’ll help you burn fat
Most Americans start their day with the same breakfast supplement — a good ol’ cup of joe. This makes Starbucks the clear place to hit on your way to work. Before you place your order for a Venti Double Chocolaty Chip Crème Frappuccino Blended Crème, heed our advice. A simple Pike’s Place Roast or another blend of hot coffee from Starbucks could help you burn fat from the moment you wake up until bedtime.
A study, published in the International Journal of Epidemiology, studied the dietary habits of more than 93,000 people to look for a pattern between coffee consumption and weight. The study found that people who drank more coffee had a lower risk of obesity, as well as a lower risk of Type 2 diabetes, according to Livestrong.com.