Egg white bites have become a popular breakfast item at Starbucks in recent years. But how many carbs are actually in these protein-packed snacks? As a low-carb dieter or someone watching their carbohydrate intake, the carb content of menu items can greatly impact your food choices.
In this article, we’ll take a close look at the nutrition facts for Starbucks’ egg white bites. We’ll compare the carb counts among the different flavor varieties and serving sizes. Whether you’re looking to limit carbs or fit the egg bites into a balanced diet, read on to learn the carb numbers you need to know.
An Overview of Starbucks’ Egg White Bites
Starbucks first introduced egg white bites to their permanent food menu in 2017. The baked egg snacks are made with cage-free eggs, cheese, and various other ingredients depending on the flavor. Each order provides 12-14 grams of protein per serving.
The coffee chain currently offers four permanent egg white bite varieties:
- Bacon & Gruyère
- Egg White & Red Pepper
- Egg White & Roasted Potatoes
- Egg White & Turkey Sausage
Seasonal or limited-time flavors are occasionally available, such as the Egg White & Turkey Bacon Bites. The ingredients also vary between the different options, impacting their nutrition profiles.
Egg white bites are sold heated and ready to eat. Customers can order them individually or in packs of 2, 4, or 6. The carb count may differ depending on the number of bites in each serving.
Carb Count in Bacon & Gruyère Egg White Bites
The Bacon & Gruyère variety contains crispy bacon, nutty Gruyère cheese, and sautéed onions blended with egg whites. Here are the nutrition facts for this savory egg bite choice:
One egg white bite:
- Calories: 80
- Fat: 4.5g
- Carbs: 2g
- Protein: 7g
With just 2 grams of carbs, this is one of the lowest-carb options among the main egg bite flavors. The carbs come mostly from the small amounts of onions and cheese in each bite.
Two egg white bites:
- Calories: 160
- Fat: 9g
- Carbs: 4g
- Protein: 14g
Again, there are just 2 grams of carbs per egg white bite. So two bites contain 4 grams total.
Four egg white bites:
- Calories: 320
- Fat: 18g
- Carbs: 8g
- Protein: 28g
No matter the serving size, the Bacon & Gruyère bites stick to just 2g carbs per piece. So four bites adds up to 8g total carbs.
Carb Count in Egg White & Red Pepper Bites
This vegetarian variety features a blend of egg whites, Monterey jack cheese, quinoa, and red bell peppers. Here is the carb content:
One egg white bite:
- Calories: 50
- Fat: 2.5g
- Carbs: 3g
- Protein: 5g
With 3g of carbs, this option contains 1 more carb per bite than the Bacon & Gruyère. The extra grams come from the quinoa and red peppers.
Two egg white bites:
- Calories: 100
- Fat: 5g
- Carbs: 6g
- Protein: 10g
Two red pepper egg bites gives you 6g total carbs. Again, each bite contains 3g.
Four egg white bites:
- Calories: 200
- Fat: 10g
- Carbs: 12g
- Protein: 20g
With 4 bites at 3g carbs each, your total carb amount is 12g.
Carb Count in Egg White & Roasted Potatoes Bites
This variety includes roasted baby potatoes, nutty Asiago cheese, and egg whites. Here is the nutrition information:
One egg white bite:
- Calories: 80
- Fat: 4g
- Carbs: 6g
- Protein: 5g
With 6g of carbs, this is one of the highest-carb egg bite options. The extra carbs come from the potatoes.
Two egg white bites:
- Calories: 160
- Fat: 8g
- Carbs: 12g
- Protein: 10g
Two bites contains 12g total carbs, or 6g each.
Four egg white bites:
- Calories: 320
- Fat: 16g
- Carbs: 24g
- Protein: 20g
Four Roasted Potato bites adds up to 24g carbs total, sticking to 6g per piece.
Carb Count in Egg White & Turkey Sausage Bites
These savory bites contain egg whites, turkey sausage, cheddar cheese, and spices. Here are the carb stats:
One egg white bite:
- Calories: 70
- Fat: 4g
- Carbs: 1g
- Protein: 7g
The Turkey Sausage variety clocks in at just 1g of carbs per bite. This makes it one of the lowest-carb options besides Bacon & Gruyère.
Two egg white bites:
- Calories: 140
- Fat: 8g
- Carbs: 2g
- Protein: 14g
Two Turkey Sausage bites contains 2g total carbs, or 1g per piece.
Four egg white bites:
- Calories: 280
- Fat: 16g
- Carbs: 4g
- Protein: 28g
Even when you order 4 bites, the carb count stays low at 1g per piece, or 4g total.
Comparing Carbs in Starbucks’ Egg White Bites
To recap, here is an overview of the carb content in each variety of Starbucks’ egg white bites:
| Egg White Bite Flavor | Carbs (1 Bite) | Carbs (2 Bites) | Carbs (4 Bites) |
|---|---|---|---|
| Bacon & Gruyère | 2g | 4g | 8g |
| Egg White & Red Pepper | 3g | 6g | 12g |
| Egg White & Roasted Potatoes | 6g | 12g | 24g |
| Egg White & Turkey Sausage | 1g | 2g | 4g |
As you can see, the number of total carbs increases with the serving size, but the per-bite carb counts remain consistent.
The Roasted Potato variety has the most carbs, owing to the potatoes. This is followed by the Red Pepper bites.
The lowest-carb options are the Bacon & Gruyère and Turkey Sausage flavors, with just 1-2 grams per bite.
So if you are limiting carbs, your best bets are the bites without starchy vegetables or grains. But even the higher-carb flavors contain no more than 6g carbs each.
Tips for Ordering Low-Carb Egg White Bites
If you want to keep carbs minimal when ordering egg white bites, keep these tips in mind:
- Opt for the Bacon & Gruyère or Turkey Sausage varieties.
- Order a single bite rather than a 2-pack or 4-pack.
- Avoid special seasonal flavors, which may be higher carb.
- Skip cheese, sauces, or other add-ons.
- Pair with a low-carb drink like black coffee or unsweetened tea.
Customizing your order can help reduce carbs further. For example, ask for the bites without cheese or other high-carb ingredients.
Drinking coffee or tea instead of higher-carb Frappuccinos and lattes prevents excess carbs as well.
Low-Carb Alternatives to Egg White Bites
Beyond egg white bites, Starbucks offers other low-carb breakfast and snack options:
Sous Vide Egg Bites
These contain just 2-3g net carbs per bite depending on variety.
Bacon, Cheddar, and Egg Breakfast Sandwich
Order this without the English muffin for under 5g net carbs.
Protein Bistro Boxes
These boxes contain hard-boiled eggs, nuts, and other high-protein foods.
Cinnamon Almondmilk Macchiato
Made with sugar-free cinnamon syrup and almondmilk, this low-carb coffee drink contains under 1g net carb.
The Takeaway on Egg White Bites
Starbucks’ egg white bites range from 1-6 grams of carbs each depending on variety. To limit carbs:
- Stick to 1-2 bites
- Choose lower-carb flavors like Bacon & Gruyère
- Avoid add-ons like cheese or sauces
- Pair with unsweetened coffee or tea
With a customized order and smart choices, you can enjoy these protein-packed snacks while maintaining a low-carb diet. The egg white bites offer a convenient way to get nutrition on-the-go.
