Starbucks Egg White egg bites are a popular breakfast item offered at Starbucks cafes. But with calorie counts and nutritional information on everyone’s minds these days, many people wonder – just how many calories are in Starbucks Egg White egg bites?
Egg bites are a convenient and portable breakfast option that pack protein and flavor into a handheld package. Starbucks introduced egg bites to their menu in 2017 and they quickly became a customer favorite. The Egg White version is made with egg whites, Monterey jack cheese, potatoes, and veggies, baked into a fluffy egg-based muffin. But are they a nutritious choice or should you avoid them?
In this article, we’ll take a look at the calorie counts and nutritional information for Starbucks Egg White egg bites. We’ll compare the different flavor varieties, see how they fit into a balanced breakfast, and give some tips for enjoying egg bites as part of a healthy diet.
Calorie count for Starbucks Egg White egg bites
First, let’s take a look at the calorie count for each of the Starbucks Egg White egg bite flavors:
| Egg White Egg Bites Flavor | Calories per serving |
|---|---|
| Bacon & Gruyère | 170 calories |
| Egg White & Red Pepper | 160 calories |
| Egg White & Roasted Red Pepper | 170 calories |
| Egg White & Turkey Sausage | 180 calories |
As you can see, calories range from 160-180 calories per serving, depending on the flavor. The Egg White & Red Pepper variety is the lowest calorie option.
Nutrition information
Beyond just calories, let’s look at some of the key nutrition facts for Starbucks Egg White bites:
- Protein: 12-14g per serving. A good source of protein to help fill you up.
- Fat: 9-12g per serving. Mainly from the cheese and eggs.
- Carbs: 5-7g per serving. Mostly from the potato.
- Sugar: Less than 1g per serving.
- Fiber: 1-2g per serving. Not a huge source of fiber.
- Sodium: 330-450mg per serving. On the higher side for sodium.
As you can see, the main nutrients are protein and fat from the eggs and cheese. The fat provides creaminess and flavor. There are 5-7 net carbs from the potatoes.
How do egg bites fit into a balanced breakfast?
Now that we know the calorie count and nutrition numbers, let’s see how Starbucks Egg White bites fit into a healthy, balanced breakfast.
One serving of egg bites ranges from 160-180 calories. Pairing one order of egg bites with some fresh fruit and a side of yogurt or oatmeal can make for a complete 400-500 calorie breakfast.
The 12-14 grams of protein in the egg bites also helps you stay full and energized all morning. The protein balances out the carbs from the fresh fruit or yogurt you pair them with.
One downside is the high sodium content, ranging from 330-450mg per serving. That’s 14-19% of the daily value. So you may need to balance it out with lower sodium items for the rest of the day.
Tips for enjoying egg bites
Here are some tips for enjoying Starbucks Egg White bites as part of a healthy diet:
- Pair with fruit or yogurt for a balanced breakfast.
- Split one order between two people to reduce calories.
- Choose lower sodium options for the rest of your meals.
- Pick lower calorie sauces and dressings if adding any.
- Balance out the carbs with extra protein.
- Watch your total fat intake for the day.
- Enjoy them occasionally as a high protein snack.
As part of an overall healthy diet, the 160-180 calories in Starbucks Egg White bites can be a nutritious and convenient breakfast or snack. Just be mindful of your total calorie, sodium, fat and carb goals for the day.
Comparing egg white bites to eggs and oatmeal
To put the nutrition information for Starbucks egg bites in context, let’s compare them to some other common breakfast choices – eggs and oatmeal.
Scrambled eggs:
- Calories: Approximately 90 calories for 1 large egg scrambled in 1 tsp oil.
- Protein: 6g
- Fat: 5g
- Carbs: 1g
- Sodium: 63mg
Scrambled eggs are a lower calorie option with good protein. But they have less flavor and portability compared to the Starbucks egg bites.
Plain oatmeal:
- Calories: 150 calories for 1 packet plain oatmeal prepared with water.
- Protein: 5g
- Fat: 3g
- Carbs: 27g
- Sodium: 0mg
Oatmeal has more carbs and fiber but less protein than the egg bites. It’s lower sodium but doesn’t offer the convenience of being pre-made.
Overall the nutrition stats for Starbucks egg bites are comparable to other common breakfast choices. The egg whites provide ample protein to balance out the carbs from grains or fruit you pair them with.
Egg white bites for weight loss
If you’re trying to lose weight, can Starbucks Egg White bites be part of your diet plan? Let’s take a look.
In general, egg whites are considered one of the healthiest and leanest sources of protein for weight loss. Some of their benefits include:
- Low calorie: Just 17 calories in 1 large egg white
- High protein: About 4g protein per large egg white
- Low fat and carbs
- Fill you up and control hunger
- Support fat burning and muscle building
By using just egg whites, Starbucks has created a high protein, low calorie egg bite that can promote weight loss. However, to stay on track you still need to pay attention to your total daily calorie intake.
Here are some tips for enjoying egg white bites as part of a weight loss plan:
- Stick to 1 serving or split with a friend
- Pair with low calorie sides like fruit or yogurt
- Avoid adding high calorie sauces or dressings
- Drink water or unsweetened coffee
- Balance out carbs over the day
- Increase exercise to allow for the extra calories
Moderation and portion control is key. But overall, egg white bites can be included as part of a calorie-controlled diet for weight management.
Low carb keto diet
For people following lower carb diets like the keto diet, can Starbucks Egg White bites fit into your meal plan? Let’s dig into the carb content.
The keto diet involves restricting net carb intake, typically to under 50g daily. This pushes your body into a state of ketosis where it burns fat for fuel instead of carbs.
The total carbohydrate content per serving of egg white bites ranges from 5-7g. After subtracting fiber, the net carbs fall between 4-6g per serving.
This means one order of Starbucks egg white bites contains less than 10% of your total daily carb limit on keto. When paired with an ultra low carb coffee drink, they can be an occasional breakfast option for people following the keto diet.
Some tips for ordering keto egg white bites:
- Opt for lower carb flavor varieties.
- Avoid hash browns, potatoes, or bread on the side.
- Order a black cold brew coffee or an Americano with sugar free syrup.
- Watch carbs from other meals and snacks during the day.
- Substitute extra protein and healthy fats at breakfast.
While not completely keto friendly, egg white bites can work for an occasional low-carb breakfast if you are mindful of total net carbs for the day.
Vegetarian and vegan options
For vegetarians and vegans, can you enjoy Starbucks egg white bites? Let’s take a look at the ingredients.
By default, the main components of the egg bites are egg whites and cheese – so they are not vegan or dairy-free. However, there are some varieties that may work if you are a lacto-ovo vegetarian (consumes eggs and dairy).
These flavors are made without meat:
- Egg White & Red Pepper
- Egg White & Roasted Red Pepper
Just take note that the cheese they contain is not suitable for a vegan diet. There are currently no vegan or dairy-free egg bite options at Starbucks.
For a fully plant-based breakfast sandwich, you can ask for a toasted bagel or English muffin with jam or avocado spread. Or opt for oatmeal or fruit cups along with dairy-free milk options like soy, almond, or oat milk.
Gluten free
For those avoiding gluten, here is an analysis of whether Starbucks Egg White bites are gluten-free:
According to the ingredients list, egg white bites do contain wheat. Most likely in the form of flour used in the potato muffin base.
So unfortunately Starbucks egg bites are not gluten-free and would not be suitable for anyone with celiac disease or a gluten intolerance.
However, there are some gluten-free breakfast options you can choose at Starbucks including:
- Oatmeal
- Yogurt parfaits
- Sous vide egg bites without bread (just egg and cheese)
- Gluten-free bakery items (check for cross-contamination)
- Fruit cups
While inconvenient, your safest bet is to avoid the egg white bites and opt for a certified gluten-free breakfast item.
Egg white bites vs egg bites with yolk
Starbucks serves both Egg White bites made with just egg whites, along with Regular Egg Bites made with whole eggs. What’s the difference nutritionally?
Below is a comparison of the Bacon & Gruyere variety:
Egg White Bites
- 170 calories
- 12g protein
- 9g fat
- No cholesterol
Regular Egg Bites
- 210 calories
- 13g protein
- 14g fat
- 125mg cholesterol
As you can see, the whole egg version contains more calories, fat, and cholesterol due to the egg yolks. Meanwhile the egg white version cuts about 40 calories and 5g of fat.
For someone limiting calories or cholesterol, the Egg White Bites are the better choice nutritionally. But some people may prefer the flavor and texture of the full egg bite.
Cost comparison
In addition to nutrition, the cost of Starbucks Egg White bites may also be a factor. Here is a price comparison:
- Egg White Bites: $4.45 for a box of 2
- Sous Vide Egg Bites with Yolk: $4.95 for a box of 2
- Scrambled eggs: Approximately $3 for a side order
- Oatmeal: Around $2.50-$4 depending on toppings
The pre-made egg bites cost more than basic homemade scrambled eggs or a bowl of oatmeal. However, you are paying for the convenience, portability, and added flavors. The egg white bites cost about 50 cents less per box compared to the whole egg version.
If on a tight budget, homemade or a quick oatmeal packet may be cheaper. But overall, the Starbucks egg bites are moderately priced for a grab-and-go breakfast.
Cooking egg white bites at home
Rather than paying Starbucks prices, you may want to try making egg white muffin cups at home. This allows you to control nutrition and ingredients. Here is a simple recipe to replicate Starbucks egg white bites:
Ingredients
- 6 egg whites
- 1/4 cup shredded cheese
- 2 tbsp milk
- 1/4 tsp each salt and pepper
- 1/4 cup diced veggies like onions, peppers, or tomatoes
Instructions
- Preheat oven to 350°F. Grease a 12-cup muffin tin with nonstick spray.
- In a bowl, whisk egg whites, milk, salt, and pepper.
- Stir in shredded cheese and diced veggies.
- Divide mixture evenly among the muffin cups.
- Bake 25-30 minutes until set.
- Cool, remove from tin, and store in fridge for up to 5 days.
You can also try different cheese varieties, add turkey bacon, or swap out the veggies. Homemade egg bites are fully customizable to your taste and dietary needs.
Possible health concerns
While Starbucks Egg White bites can be part of a healthy diet, there are some potential health concerns to consider:
- Food additives: The egg bites contain added preservatives and emulsifiers to maintain texture and extend shelf life. These additives may be unhealthy in large amounts.
- Acrylamide: Cooking starchy foods like potatoes at high heat may produce acrylamide, a potentially cancer-causing chemical.
- High sodium: A serving ranges from 330-450mg of sodium, which is quite high, especially for those restricting sodium.
- Food allergies: Contains dairy, eggs, and wheat so not suitable for people with allergies to those ingredients.
While occasional consumption of egg white bites is likely fine for most healthy people, those with certain medical conditions or food sensitivities should take precautions.
Conclusion
Starbucks Egg White Bites provide a convenient source of protein with around 160-180 calories per serving. They can fit into a balanced breakfast when paired with fruit, yogurt, and coffee. The egg white version has less fat and calories compared to the full egg bite.
Enjoy egg white bites in moderation as part of an overall healthy diet. Be mindful of your daily calorie needs and intake limits for fat, carbs, and sodium based on any dietary restrictions. With sensible portion sizes, Starbucks Egg White Bites can be an occasional breakfast option.
