Quick Answer
A blueberry Starbucks scone contains 440 calories. The nutrition information provided by Starbucks shows that a single blueberry scone contains 440 calories, 16g of fat, 59g of carbohydrates, 5g of protein and 300mg of sodium.
Calorie and Nutrition Information for Starbucks Scones
Starbucks offers several varieties of scones, each with slightly different nutritional information. Here are the calorie counts for some of the most popular Starbucks scone flavors:
| Scone Variety | Calories |
| Blueberry scone | 440 |
| Cinnamon swirl scone | 480 |
| Coffee cake scone | 400 |
| Lemon poppyseed scone | 460 |
As you can see, calorie counts range from 400-480 calories per scone depending on the flavor. The blueberry scone falls right in the middle with 440 calories.
Blueberry Scone Nutrition Facts
Here is the complete nutritional information for a Starbucks blueberry scone according to the Starbucks website:
| Serving Size | 1 scone (85g) |
| Calories | 440 |
| Fat | 16g |
| Saturated Fat | 9g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 300mg |
| Carbohydrates | 59g |
| Fiber | 2g |
| Sugars | 29g |
| Protein | 5g |
As you can see, the blueberry scone is high in calories, fat, and carbohydrates compared to other Starbucks menu items. Let’s take a closer look at each of the macronutrients.
Breaking Down the Macronutrients
Fat
The blueberry scone contains 16g of total fat, which accounts for about 25% of the calories. 9g comes from saturated fat. The American Heart Association recommends limiting saturated fat to no more than 13g per day, so this scone provides a majority of that in just one serving. The scone does not contain any trans fat.
Carbohydrates
With 59g of total carbohydrates, the blueberry scone is a high-carb food. 46g of those carbs come from sugars. The scone only contains 2g of fiber, which is quite low. The combination of high sugars and low fiber means the carbohydrates in the blueberry scone will spike blood sugar quickly. For comparison, a Starbucks blueberry muffin has 36g of carbs while oatmeal has 32g of carbs.
Protein
At 5g of protein, the scone provides some protein but not a significant amount compared to the calories and carbs. An egg, for example, contains about 6g of protein for just 70 calories.
Sodium
With 300mg of sodium, the blueberry scone accounts for about 13% of the American Heart Association’s recommended maximum daily sodium intake of 2,300mg per day. So the scone is moderately high in sodium.
Does Starbucks Offer Low-Calorie Scones?
Unfortunately, Starbucks does not offer any significantly lower-calorie scones options. Even their lowest calorie coffee cake scone still contains 400 calories.
Some tips for making your scone order healthier include:
– Opt for a smaller size. The mini scone is about half the size and calories.
– Skip the glaze drizzle on top, which adds extra sugar and calories.
– Pair it with a healthy protein like yogurt or hard-boiled egg to help balance the carbs.
– Split it with a friend to cut the calories in half.
– Substitute for a lower calorie bakery item like a muffin or bagel.
So in summary, although delicious, the blueberry scone is one of the more calorie-dense menu options at Starbucks. Being aware of the 440 calories and high amounts of fat, sugar and carbs can help you make informed choices to keep your total daily calorie intake on track.
How Does the Blueberry Scone Compare to Other Bakery Items?
To put the 440 calories of a blueberry scone into perspective, here is how it compares to some other popular bakery items at Starbucks:
| Item | Calories |
| Blueberry scone | 440 |
| Banana nut bread | 510 |
| Blueberry muffin | 370 |
| Chocolate croissant | 420 |
| Cinnamon swirl coffee cake | 460 |
| Reduced-fat cinnamon swirl coffee cake | 300 |
The blueberry scone is on the higher end for calorie counts compared to other Starbucks bakery items. Smaller items like muffins tend to be lower. And choosing the reduced-fat coffee cake would save you 140 calories compared to the blueberry scone.
Comparing to Bakery Items from Other Chains
For another point of comparison, here is how the Starbucks blueberry scone compares to scones from some other popular coffee chains:
| Chain | Scone | Calories |
| Starbucks | Blueberry scone | 440 |
| Panera Bread | Blueberry scone | 460 |
| Tim Hortons | Blueberry scone | 310 |
| Dunkin Donuts | Blueberry scone | 460 |
The calories are fairly consistent across most chains, ranging from 410-460 calories for a standard blueberry scone. The Tim Hortons blueberry scone is noticeably lower at just 310 calories.
So while Starbucks is on the higher end for scone calories, it’s fairly typical compared to other major coffee shops. The most important thing is being aware of the calorie count so you can factor it into your daily intake.
Tips for Enjoying Scones as Part of a Healthy Diet
Here are some tips for enjoying Starbucks scones and other bakery items moderately as part of an overall healthy diet:
– Treat it as an occasional indulgence rather than an everyday item
– Split with a friend to cut the calories in half
– Opt for a small mini-scone instead of full-size
– Choose lower calorie menu options on other days to balance it out
– Pair with protein like nuts or hardboiled egg to help fill you up
– Watch your portion sizes for other meals and snacks that day
– Drink water or unsweetened coffee instead of higher calorie beverages
– Exercise portion control and stop when satisfied rather than overeating
Moderation and balance are key. Allowing yourself a treat on occasion doesn’t have to derail your diet as long as you account for it in your calorie budget and make healthy choices the rest of the day.
Should You Avoid Scones If Trying to Lose Weight?
If you’re actively trying to lose weight, scones may not be the best choice on a daily basis. However, enjoying a scone occasionally will not make or break your weight loss efforts. Here are some tips on incorporating scones if trying to slim down:
– Budget calories carefully the rest of the day to allow room for the scone
– Stick to a small mini scone to keep calories down
– Skip high-calorie coffee drinks and stick to black coffee or tea
– Pair with protein like Greek yogurt or hardboiled egg
– Avoid adding high-calorie spreads like cream cheese or jam
– Focus on nutrient-dense filling foods the rest of the day
– Be mindful of portions of other meals and snacks that day
– Stay active with regular exercise to burn extra calories
– Make sure to drink plenty of water
The bottom line is you can still enjoy an occasional scone when trying to lose weight by being mindful about portions, making smart swaps, and balancing it out with nutritious choices the rest of the day. Just don’t make a daily habit of it.
Healthier Homemade Scone Alternatives
If you love scones but want a healthier version, the good news is they are easy to whip up at home. Here are some tips for lightening up your homemade scones:
– Use plain Greek yogurt instead of heavy cream or milk
– Substitute half the all-purpose flour with whole wheat flour
– Add nuts, seeds or fresh fruit for extra nutrition
– Use a small amount of maple syrup, honey, or pureed fruit as a sweetener instead of sugar
– Flavor with extracts like vanilla, almond or lemon instead of with butter or oil
– Cut back on butter significantly or use avocado oil instead
– Skip the glaze and simply dust with powdered sugar
Baking your own scones gives you control over the ingredients so you can create a healthier, lighter version to enjoy guilt-free! Play around with the recipes and come up with your own calorie-conscious concoctions.
Should Diabetics Avoid Scones?
For people with diabetes or pre-diabetes, scones may not be the wisest choice due to their high carbohydrate and sugar content. Here is a look at why scones may need to be limited or avoided altogether if you have diabetes:
– The carbohydrate content is very high at 59g per scone. This can rapidly spike blood sugar.
– 46g of the carbs are from sugars. That’s over 5 teaspoons worth of sugar!
– The fiber content is low at just 2g. Fiber helps blunt the impact of carbs on blood sugar.
– The high fat and calorie content makes them extremely filling. This can cause overeating and weight gain, which negatively impacts insulin resistance.
– Scones have a high glycemic index, causing faster and higher elevations in blood sugar.
For people with diabetes, it’s best to avoid foods that are high in carbs, sugars, calories, and fat. Muffins, pastries, cakes and other baked goods tend to be very problematic.
If you do want to occasionally work a scone into your diet in a diabetes-friendly way, stick to a mini-scone, share it with a friend, and pair it with protein and healthy fats to help stabilize blood sugar response. But moderation is key.
Conclusion
A blueberry Starbucks scone contains 440 calories, providing a significant amount of fat, carbs and sugar. While enjoying the occasional scone as a treat is fine for most people, those limiting calories or carbs for health reasons should exercise caution and carefully budget for it. Making healthier homemade versions can satisfy that scone craving in a more diet-friendly way. Overall, being an informed consumer and practicing moderation is key to incorporating higher calorie bakery items into your diet.
