Starbucks Egg Bites Calories

Starbucks’ Sous Vide Egg Bites have become one of the most popular grab-and-go breakfast options for customers looking for a high-protein, low-carb meal. Available in various flavors, these egg bites are known for being soft, flavorful, and convenient — but how do they stack up in terms of calories and nutrition?

In this guide, we’ll break down the calorie count of each Starbucks Egg Bites flavor, along with their protein, fat, and carb content, so you can make informed choices based on your dietary needs.

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Starbucks Egg Bites Calories Breakdown (2025)

Here’s a look at the calorie count and nutritional info for each variety:

1. Bacon & Gruyère Sous Vide Egg Bites

- Calories: 300 per serving (2 bites)

- Protein: 19g

- Total Fat: 20g

- Carbs: 9g

- Highlights: Made with applewood smoked bacon and Gruyère & Monterey Jack cheeses, creamy texture, low carb, higher fat content.

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2. Egg White & Roasted Red Pepper Sous Vide Egg Bites

- Calories: 170 per serving (2 bites)

- Protein: 13g

- Total Fat: 8g

- Carbs: 11g

- Highlights: Lighter option with egg whites, roasted red peppers, spinach, and Monterey Jack cheese, lower in fat and calories.

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3. Kale & Mushroom Sous Vide Egg Bites (Seasonal Availability)

- Calories: 230 per serving (2 bites)

- Protein: 15g

- Total Fat: 14g

- Carbs: 11g

- Highlights: Made with Portabella mushrooms, kale, Monterey Jack cheese, and cottage cheese. Balanced between carbs and fat, vegetarian-friendly.

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4. Ham, Cheddar & Peppers Sous Vide Egg Bites (Available in some regions)

- Calories: 300 per serving (2 bites)

- Protein: 20g

- Total Fat: 18g

- Carbs: 11g

- Highlights: Features ham, cheddar cheese, bell peppers, slightly higher in protein and fat.

 

Which Starbucks Egg Bites Are the Lowest in Calories?

The Egg White & Roasted Red Pepper bites are the lowest-calorie option at 170 calories per serving. They’re ideal if you want a light, protein-rich breakfast with less fat.

 

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Are Starbucks Egg Bites Healthy?

It depends on your dietary goals:

✔ High in protein – Ranges from 13g to 20g per serving — great for muscle recovery, energy, or post-workout snacks.
✔ Low-carb & keto-friendly – Especially the Bacon & Gruyère option. Most egg bites contain under 10g of carbs.
✔ Moderate calorie count – Ranges between 170 to 300 calories, making them lighter than most breakfast sandwiches.

However, keep in mind:

✘ They can be high in saturated fat (particularly the bacon variety).
✘ Sodium content is relatively high, so check if you’re monitoring salt intake.

 

Tips for Ordering Smart at Starbucks

✔ Pair egg bites with a black coffee or cold brew to keep your calorie intake low.
✔ Avoid sugary drinks if you’re watching calories — try plant-based milk lattes or teas.
✔ Add a side of fruit or plain oatmeal if you need extra fiber with your meal.

 

Final Thoughts

Starbucks Egg Bites offer a delicious, high-protein option for breakfast or a light meal. Whether you’re counting calories, focusing on macros, or following a specific diet like low-carb or gluten-free, understanding the calorie content and nutrition facts helps you choose the best option.

Next time you visit Starbucks, you’ll know exactly what to expect from their popular Sous Vide Egg Bites!

 

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References

1. Starbucks. (n.d.). Bacon & Gruyère Egg Bites: Nutrition. Starbucks Coffee Company. Retrieved from https://www.starbucks.com/menu/product/2122116/single/nutrition

2. FatSecret. (2024, June 18). Egg White & Roasted Red Pepper Egg Bites - Starbucks. Retrieved from https://www.fatsecret.com/calories-nutrition/starbucks/egg-white-roasted-red-pepper-egg-bites

3. Health.com. (2024, September 3). What Are the Healthiest Foods at Starbucks?. Retrieved from https://www.health.com/healthiest-food-at-starbucks-8693720