How many calories is a double smoked bacon from Starbucks?

For many people, stopping by Starbucks for a quick breakfast sandwich is part of their daily routine. The convenience and familiarity make grabbing a sandwich and coffee on-the-go an easy option. However, many popular breakfast sandwiches at Starbucks and other cafes are high in calories, sodium, and fat. When you’re trying to watch your nutrition and make healthy choices, it’s important to pay attention to what you’re eating, even for quick meals.

One popular sandwich at Starbucks is the Double Smoked Bacon, Cheddar, and Egg Sandwich. With its crispy bacon, melted cheddar, and egg, it makes a filling and savory breakfast. But how many calories are actually in one of these sandwiches? Is it a relatively healthy choice or should you consider other options when stopping by your local Starbucks?

In this article, we’ll take a close look at the Double Smoked Bacon, Cheddar, and Egg Sandwich from Starbucks and break down its full nutritional information including calories, fat, protein, sodium, and other key metrics. We’ll also compare it to other breakfast sandwich options on the Starbucks menu so you can determine if it fits your nutritional needs or if you’re better off choosing something else. Whether you’re trying to lose weight, reduce sodium, or just be more conscious about your morning meal, understanding the nutrition facts is key.

So read on to learn everything you need to know about the calorie count and other nutritional information in a Starbucks Double Smoked Bacon, Cheddar, and Egg Sandwich. Let’s start with a quick overview of this popular breakfast menu item.

What is the Starbucks Double Smoked Bacon, Cheddar, and Egg Sandwich?

The Starbucks Double Smoked Bacon, Cheddar, and Egg Sandwich is one of the heartier and more filling options on their breakfast menu. As you may have guessed from the name, it contains the following ingredients between an English muffin:

– Double smoked bacon – This refers to bacon that has been smoked twice, resulting in a deeper smoky flavor. Starbucks uses Nueske’s applewood smoked bacon.

– Cheddar cheese – Melted cheddar provides added richness and binds the sandwich ingredients together.

– Egg – The egg is scrambled before being cooked and placed on the sandwich.

– English muffin – The classic Thomas’ English muffin serves as the bread for this breakfast sandwich.

The combination of smoked bacon, gooey cheddar cheese, creamy egg, and English muffin makes for a satisfying meal for many on-the-go breakfast eaters. But before you order one, it’s important to know the nutritional content.

Nutrition Information for Starbucks Double Smoked Bacon Sandwich

So how many calories are actually in a Starbucks Double Smoked Bacon, Cheddar, and Egg Sandwich? Here is the full nutritional information according to the Starbucks website:

Starbucks Double Smoked Bacon, Cheddar, and Egg Sandwich Nutrition Facts

– Calories: 450
– Total Fat: 24g
– Saturated Fat: 9g
– Cholesterol: 255mg
– Sodium: 960mg
– Total Carbohydrates: 33g
– Dietary Fiber: 2g
– Sugars: 3g
– Protein: 27g

As you can see, there are quite a few key stats to pay attention to for this sandwich. Let’s break them down one by one:


At 450 calories, the Double Smoked Bacon Sandwich is quite high in calories compared to some other Starbucks breakfast options. It contains nearly a quarter of the recommended daily calorie intake for an average adult.

If you’re trying to watch your calorie intake, this sandwich packs a hefty caloric punch. However, if you have a higher calorie budget for the day or need a filling meal to start your day, the high calorie count may not be an issue for you.

Total Fat

With 24g of total fat, this sandwich gets over a third of its calories from fat. The saturated fat content is also relatively high at 9g.

For reference, the American Heart Association recommends limiting saturated fat intake to 13g or less per day based on a 2000 calorie diet. So this one sandwich contains a majority of that.

If you’re trying to reduce your saturated fat intake or limit total fat, this sandwich may not align with those goals.


At 255mg of cholesterol, this sandwich is high. To put it in perspective, the recommended limit for cholesterol is 300mg per day. So in just one Double Smoked Bacon sandwich, you’re getting 85% of the recommended daily limit.

Those with high cholesterol or heart health concerns will want to be cautious about frequently indulging in the Double Smoked Bacon sandwich.


With 960mg sodium, the Double Smoked Bacon sandwich is very high in salt content. It contains 40% of the recommended daily sodium intake in just one sandwich.

If you are watching your sodium levels for heart health or other reasons, this sandwich packs a substantial sodium punch.


While relatively high in protein and fat, this sandwich is lower in carbohydrates at 33g. It does contain 2g of fiber, which is beneficial. However the sugars are also low at just 3g.

So if you’re looking for a breakfast sandwich with more complex carbs and fiber, this may not be the best choice. But for those counting carbs or following lower carb diets, the macros may fit your needs better.


With 27g protein, this sandwich provides more than half the recommended daily protein intake. So it can make a filling, protein-packed breakfast choice.

If you’re looking for a high protein meal to start your day, the Double Smoked Bacon sandwich is a good option. However, with the high calorie, fat, and sodium content, you may want to balance it out with healthier choices for the rest of the day.

How Does It Compare to Other Starbucks Breakfast Sandwiches?

To get better context around the nutrition information, it helps to compare the Double Smoked Bacon sandwich to some other popular options on the Starbucks breakfast menu. Here is a breakdown of how a few of the top sandwiches compare:

Sandwich Calories Total Fat Sodium Carbs Protein
Double Smoked Bacon 450 24g 960mg 33g 27g
Sausage, Cheddar & Egg 460 26g 910mg 29g 22g
Bacon, Gouda & Egg 350 22g 810mg 30g 18g
Egg & Cheese 250 14g 680mg 24g 14g
Reduced-Fat Turkey Bacon 270 7g 820mg 32g 19g

As you can see, most of the hot breakfast sandwiches at Starbucks have fairly high calorie, fat, and sodium content compared to typical nutritional guidelines. However, there are some meaningful differences between sandwiches:

– The Double Smoked Bacon is one of the highest in calories, total fat, and sodium.

– It has the highest protein content compared to the other options.

– The Egg & Cheese sandwich is the lowest in calories, fat, and sodium.

– The Reduced-Fat Turkey Bacon is significantly lower than the others in total fat.

So if you’re looking for the leanest and lowest sodium sandwich choice, the Egg & Cheese or Reduced-Fat Turkey Bacon would be smarter alternatives. But all the sandwiches provide a significant level of protein to start the day.

Ultimately it comes down to your own nutritional needs and dietary preferences. But looking at the different options side-by-side makes it easier to find a breakfast sandwich from Starbucks that fits your goals.

Healthier Alternatives to the Double Smoked Bacon Sandwich

While the Double Smoked Bacon sandwich makes a convenient breakfast choice, it is very high in calories, fat, and sodium compared to dietary recommendations. Here are some ideas for healthier alternatives if you’re looking to reduce your intake of certain nutrients:

Try an egg-only sandwich – Order just an egg and cheese sandwich without meat to cut down on fat, sodium, and calories.

Choose turkey bacon – The reduced-fat turkey bacon sandwich has less than half the fat of the double smoked bacon option.

Split a sandwich with a friend – Order one sandwich to share and get a piece of fruit or yogurt on the side. This cuts calories and fat in half.

Ditch the bread – Order an egg white bite or cup of yogurt with fruit instead for a lighter breakfast.

Go meatless – Try one of Starbucks’ vegetarian breakfast wraps without bacon or sausage.

Build your own sandwich – Order a sandwich and customize it to your preferences, removing high-fat ingredients.

Pair with a salad – Get a salad with lower-calorie dressing as your side to balance out the sandwich nutrition.

Making small tweaks or substitutions can help make a meal like the Double Smoked Bacon sandwich healthier as part of your daily breakfast routine. Moderating portions or pairing it with lighter items is key.

Tips for Creating a Healthy Starbucks Breakfast

If you enjoy grabbing Starbucks for breakfast but still want to watch your nutrition, here are some tips to keep in mind:

– Opt for egg-only or turkey bacon sandwiches
– Split larger sandwiches with a friend or save half for later
– Avoid cream cheese, cheese, or mayo-based spreads as they add fat
– Choose plain bagels or English muffins over croissants or donuts
– Get fruit or plain yogurt as a side instead of sugary baked goods
– Ask for light cream and sugar in coffee drinks or skip it altogether
– Order small or tall sizes instead of medium, large, or venti
– Opt for lower-calorie drinks like cold brew or americanos
– Add extra vegetables like spinach to sandwiches and wraps

Making small changes like these to your regular Starbucks order can really lighten up the nutrition for the better. You can still enjoy the convenience and flavor without overdoing fat, sodium, sugar and calories.

Should You Eat a Double Smoked Bacon Sandwich Every Day?

While the Double Smoked Bacon sandwich makes a tasty and protein-packed breakfast option at Starbucks, having it daily may not be the healthiest choice. Because it is so high in calories, sodium, saturated fat, and cholesterol, health experts recommend moderating intake.

Here are some risks of having a Starbucks Double Smoked Bacon sandwich every day:

– It could lead to weight gain from excess calorie intake over time. The sandwich packs nearly a quarter of average daily calories into one meal.

– Eating high sodium foods regularly increases risk of high blood pressure. The bacon sandwich has nearly half the recommended daily sodium.

– Frequent consumption of saturated fat may raise LDL cholesterol levels. The sandwich contains mostly saturated fat from the bacon and cheese.

– Higher cholesterol levels are tied to increased risk of heart disease. This sandwich is very high in dietary cholesterol with 85% of the daily value.

– Excessive intake of processed meats like bacon is associated with increased risk of certain cancers. Cooking at high heat creates carcinogens.

Instead of daily consumption, health professionals recommend limiting intake of the Double Smoked Bacon sandwich to once or twice per week at most. It should be paired with more fruits, veggies, fiber and lean proteins the rest of the days. Moderation and variety are key when incorporating high-fat, high-sodium menu items as part of an overall healthy diet.


Starbucks’ Double Smoked Bacon, Cheddar, and Egg Sandwich makes a convenient but indulgent breakfast choice on-the-go. With 450 calories, 24g fat, 960mg sodium and 27g protein, it packs a significant caloric punch. Compared to other breakfast sandwiches on the Starbucks menu, it is one of the higher-calorie options. For a lighter meal, alternatives like the egg and cheese or reduced-fat turkey bacon are healthier choices. While an occasional Double Smoked Bacon sandwich can fit into a balanced diet, daily consumption is not recommended due to the high amounts of salt, cholesterol and saturated fat. Having this indulgent sandwich a few times a week in moderation, paired with other nutritious foods and drinks, can let you enjoy the flavors without overdoing it on components like calories and sodium. But the high protein content does make it a filling way to start the day. Understanding the detailed nutrition information allows you to enjoy your favorite Starbucks items while still being mindful of your daily diet.

Leave a Comment