For many people, stopping at Starbucks on the way to work is a daily ritual. With tasty drinks like lattes, frappuccinos and cold brews, as well as baked goods, sandwiches and snacks, Starbucks offers something for everyone. However, if you’re watching your calorie intake, the nutritional content of Starbucks menu items can be concerning. This is especially true for one of Starbucks’ most popular sandwiches: the turkey bacon sandwich. With its combination of bread, turkey, bacon, cheese and sauces, this sandwich may seem like a significant source of calories. So, how many calories are actually in a Starbucks turkey bacon sandwich? Let’s take a closer look.
Calories in a Plain Starbucks Turkey Bacon Sandwich
At its most basic, a Starbucks turkey bacon sandwich consists of the following ingredients:
- Bread – 310 calories
- Turkey – 70 calories
- Bacon – 45 calories
- Cheese – 50 calories
Based on these main ingredients alone, a plain Starbucks turkey bacon sandwich (without any sauces or additional toppings) contains approximately 475 calories.
This breaks down as follows:
- Bread: A standard Starbucks turkey bacon sandwich comes on a ciabatta roll. A 6-inch ciabatta roll contains approximately 310 calories.
- Turkey: A typical serving of 2 slices of turkey (about 2 oz) contains approximately 70 calories.
- Bacon: 2 slices of pan-fried bacon contain approximately 45 calories.
- Cheese: 1 slice of cheddar cheese contains around 50 calories.
So the bulk of the calories in a plain turkey bacon sandwich comes from the ciabatta roll, which accounts for over half the total calories. The turkey, bacon and cheese provide additional calories.
Calories with Standard Sauces
While a plain turkey bacon sandwich from Starbucks contains 475 calories, the sandwiches typically come with standard sauces included, which increases the calorie count.
The standard sauces on a Starbucks turkey bacon sandwich are:
- Mayonnaise: About 100 calories
- Mustard: About 5 calories
Adding these two sauces increases the total calories in a Starbucks turkey bacon sandwich to approximately 580 calories.
Here is the updated calorie breakdown with standard sauces included:
- Bread: 310 calories
- Turkey: 70 calories
- Bacon: 45 calories
- Cheese: 50 calories
- Mayonnaise: 100 calories
- Mustard: 5 calories
So with the standard sauces added, the total calories jumps by about 100 to 580 calories. The additional mayonnaise accounts for most of these extra calories.
Calories with Premium Sauces
Starbucks also gives customers the option to upgrade to premium sauces and spreads on a turkey bacon sandwich for an additional charge. Options include:
- Pesto Mayo: Adds about 80 calories
- Chipotle Mayo: Adds about 150 calories
- Honey Mustard: Adds about 90 calories
- Horseradish Sauce: Adds about 90 calories
- Cranberry Relish: Adds about 70 calories
If you upgrade to any of these premium sauces instead of the standard mayo and mustard, the calories in your turkey bacon sandwich will increase further.
For example, with chipotle mayo instead of regular mayo, the calorie count increases to about 730 calories. With pesto mayo, the count is around 660 calories. And with cranberry relish, it’s about 650 calories.
So opting for one of the premium spreads can add anywhere from 80 to 150 calories to your sandwich.
Calories with Additional Toppings
Beyond the sauces, Starbucks allows adding extra toppings onto a turkey bacon sandwich for additional cost. Some popular options include:
- Lettuce and tomato: Adds about 10 calories
- Avocado spread: Adds about 100 calories
- Roasted onions: Adds about 10 calories
- Pickles: Adds about 5 calories
- Jalapenos: Add about 5 calories
A turkey bacon sandwich that includes lettuce, tomato, avocado spread, roasted onions and jalapenos would contain approximately 700 calories total (with standard sauces).
Again, these extra toppings can quickly add 100 calories or more to your sandwich if you choose higher-calorie options like avocado spread.
Lowest Calorie Options
If you want to order a turkey bacon sandwich from Starbucks but keep the calorie count on the lower end, here are some of the best options:
- Ask for a turkey bacon sandwich on a lower-calorie English muffin (100 calories) instead of a ciabatta roll.
- Order your sandwich with mustard instead of mayonnaise-based sauces.
- Hold the cheese and bacon to remove those extra calories.
- Add lower-calorie toppings like lettuce, tomato, onions and pickles instead of avocado spread.
Following these guidelines can allow you to customize a turkey bacon sandwich from Starbucks with around 200-300 calories, instead of 580-700+ calories.
While not as satisfying as the full sandwich, a lower-calorie option like this may be a better nutritional fit if you’re closely monitoring your daily calorie intake.
Calories in a Full-Size Starbucks Turkey Bacon Sandwich
All of the calorie counts provided above are for a standard, half-size Starbucks turkey bacon sandwich. However, Starbucks also offers a full-size version of this sandwich with double the amount of ingredients.
A full-size turkey bacon sandwich approximately doubles the calories:
- Plain full-size turkey bacon sandwich: approximately 950 calories
- Full-size with standard sauces: approximately 1,160 calories
- Full-size with premium sauces: approximately 1,200-1,350 calories
- Full-size with extra toppings: approximately 1,300-1,400+ calories
As you can see, choosing the full-size turkey bacon sandwich can add anywhere from 600-800 calories to your meal compared to the half sandwich. For most people watching their calorie intake, the half sandwich is the better option.
Calories Compared to Other Starbucks Sandwiches
How does the turkey bacon sandwich compare calorie-wise to some of Starbucks’ other popular sandwiches? Here’s a quick comparison:
- Ham and Swiss Panini: 470 calories (half), 940 calories (full)
- Roasted Tomato and Mozzarella Panini: 500 calories (half), 1,000 calories (full)
- Bacon, Sausage and Egg Breakfast Sandwich: 440-510 calories
- Chicken Sausage Breakfast Sandwich: 400-470 calories
- Sous Vide Egg Bites with Bacon: 220 calories
As you can see, the turkey bacon sandwich is fairly average in terms of calories compared to Starbucks’ other lunch and breakfast sandwich options.
Many of these other sandwiches also range from about 500-1,000 calories for a full-size portion. So in general, ordering a half-size sandwich is best if limiting your calorie intake.
Tips for Ordering a Lower-Calorie Starbucks Turkey Bacon Sandwich
Here are some tips to keep in mind if you want to customize a Starbucks turkey bacon sandwich to reduce the calories:
- Request it on an English muffin instead of a ciabatta roll.
- Avoid cheese and bacon to cut out those extra calories.
- Use mustard instead of mayo-based sauces.
- Add lower-calorie vegetables like lettuce, tomato, onions and pickles.
- Skip avocado spread and other premium toppings.
- Order a half sandwich instead of a full.
- Opt for a salad or sous vide egg bites as a lower-calorie alternative.
Following some of these tips can allow you to enjoy a turkey bacon sandwich from Starbucks while keeping the calorie count under control. Being mindful of your choices can make a big difference!
Nutritional Value Beyond Calories
When considering the nutrition of a Starbucks turkey bacon sandwich, it’s important to look beyond just calories. This sandwich also provides:
- Protein: Mainly from the turkey and bacon. Helpful for staying full and maintaining muscle mass.
- Fiber: Contained in the ciabatta bread. Fiber aids digestive health.
- Vitamins and minerals: The turkey, veggies, and bread provide vitamins like B12, A, C, and K, as well as minerals like iron, potassium and zinc.
So while the sandwich is high in calories, it does deliver some beneficial nutrients. Getting plenty of protein and fiber, in particular, can help support a healthy diet when trying to manage your weight and calorie intake.
Healthier Alternatives to Balance Your Meal
If you do opt for a turkey bacon sandwich at Starbucks, there are some healthier alternatives you can choose to balance out your total meal:
- Salads: Starbucks offers a variety of fresher salad options that are lower in calories than sandwiches. A salad can help provide fiber, vitamins and minerals to accompany your sandwich.
- Yogurt: Choosing a nonfat Greek yogurt cup can add protein without a lot of extra calories. Yogurt also provides calcium and probiotics for gut health.
- Fresh fruit: An apple, banana or other fruit makes for a simple, nutritious side. Fruits offer fiber, vitamins, minerals and antioxidants.
- Vegetable snacks: Carrots, snap peas and celery with hummus provide crunch and nutrients without spiking calories.
- Protein boxes: The lower-calorie Starbucks Protein Bistro Boxes contain nuts, cheese, hard-boiled eggs and fruit for a balanced mini-meal.
Pairing your turkey bacon sandwich with a complementary lower-calorie option can allow you to get the sandwich you crave while still keeping your total meal relatively balanced.
Is a Turkey Bacon Sandwich Healthy?
Overall, while a Starbucks turkey bacon sandwich provides some beneficial protein, vitamins and minerals, it is quite high in calories, fat, and sodium.
Some factors to consider regarding the sandwich’s health impacts:
- High sodium: The turkey, bacon and bread combined contain over 1,500mg sodium for a half sandwich. This is over half the daily recommended limit.
- Saturated fat: Between the meat, cheese and sauces, a turkey bacon sandwich provides around 15g saturated fat. The American Heart Association recommends limiting this to 13g daily.
- Processed meat: All the meat ingredients – turkey, bacon and cheese – are processed, which has been linked to increased risk of chronic illness.
- Refined carbs: Ciabatta bread is made with refined flour, which offers less nutrition than whole grain options.
Based on these downsides, a Starbucks turkey bacon sandwich would not be considered the healthiest option, especially on a daily basis.
However, an occasional turkey bacon sandwich as part of an overall balanced diet is unlikely to have any major negative health consequences. Moderation and variety are key when incorporating less healthy options like this sandwich.
Conclusion
Starbucks turkey bacon sandwiches range from about 475 calories for a plain half sandwich up to 1,400+ calories for a full sandwich with premium sauces and toppings. Compared to other Starbucks sandwiches, the turkey bacon option is moderately high in calories. To lighten up the sandwich, opt for an English muffin, limit sauces and extra toppings, and choose a half sandwich. Pairing it with a lower calorie salad, yogurt or fruit cup can also help balance out your total meal. While not the healthiest choice, an occasional turkey bacon sandwich from Starbucks can be incorporated into an overall healthy diet when eaten in moderation and combined with more nutritious options. Being mindful of your customizations and calories will allow you to enjoy your sandwich without overdoing it on fat, carbs and sodium.
