How Many Calories Are In Starbucks Egg White Egg Bites? | Menu Facts

Starbucks Egg White Bites Calorie Count And Portion Size

Starbucks sells a sous vide Egg White & Roasted Red Pepper flavor that comes as two small rounds in a single order. The chain lists that full order at 170 calories. That calorie line already includes the cheese, roasted peppers, spinach, and other mix-ins that give the bites their texture and mellow heat.

Here’s what that means in plain breakfast math. You are not getting 170 calories per one mini puck. Starbucks builds the nutrition label around both bites together, which weigh about 130 grams combined.
In other words, you’re eating the whole 170 when you finish the tray.

Protein lands around 12–13 grams per serving, depending on the data source (Starbucks lists 12 grams protein, several nutrition trackers round it to 13 grams). For context, a single large egg white has about 3.6 grams of protein for only ~17 calories, based on USDA data and lab testing of raw egg whites. Starbucks leans on that lean protein base, then blends in cheese for softness and flavor.

Sodium matters here because these bites are seasoned and cooked sous vide. Starbucks lists about 470 milligrams sodium in the egg white tray. That’s roughly one-fifth of a 2,300-milligram daily cap often cited in U.S. dietary guidance for healthy adults.

Starbucks Sous Vide Egg Bites Nutrition Snapshot

Starbucks rotates several flavors of sous vide egg bites. Calories jump once bacon, Gruyère, cheddar, or heavy dairy come in.
Here’s a side-by-side view across common flavors. Values below are for the full two-bite order sold in U.S. stores.

Egg Bites Flavor (2 Bites)	Calories Per Order	Protein Per Order
Egg White & Roasted Red Pepper	170 kcal	12–13 g
Kale & Mushroom (vegetarian, seasonal)	230 kcal	15 g
Bacon & Gruyère	300 kcal	19 g
Ham, Cheddar & Peppers	300 kcal	20 g

You can see the Egg White & Roasted Red Pepper tray is the lightest pick at 170 calories.
Bacon & Gruyère and Ham, Cheddar & Peppers sit near 300 calories per tray thanks to fattier cheese and cured meat.

That 170-calorie mark can slide easily into most
daily calorie needs
for breakfast without blowing the rest of the day.
The higher-calorie trays act more like a full mini meal on their own.

Protein, Fat, And Sodium In The Egg White Recipe

Let’s break down what you’re getting in Starbucks’ lower-calorie tray so you can decide how it fits your morning.
Per two-bite serving, Starbucks posts: 170 calories, 8 grams fat, 11 grams carbs, about 3 grams sugar, roughly 12 grams protein, 25 milligrams cholesterol, and about 470 milligrams sodium. For a grab-and-go breakfast, that’s a tight macro spread with solid protein for the calorie load.

The protein mainly comes from pasteurized egg whites and Monterey Jack cheese.
Plain egg whites are known for packing lean protein with almost no fat.
USDA data shows a single large egg white has ~17 calories and about 3.6 grams protein while keeping fat close to zero. Starbucks layers cheese and veggies over that base, which explains why you still get more than 10 grams protein per tray while total calories stay under 200.

Fat is moderate for the Egg White & Roasted Red Pepper flavor.
Starbucks lists about 8 grams total fat in the tray, which is far lower than the Bacon & Gruyère version that jumps to 20 grams fat for the same two-bite portion. That big swing mostly comes from bacon and rich cheeses blended into the higher-calorie flavors.

Sodium is the number to watch.
You’re looking at around 470 milligrams sodium for the lighter egg white tray. Salt keeps sous vide bites from tasting flat, and cheese is naturally salty too.
If you already plan on a salty lunch (deli meat, soup, packaged noodles), this breakfast can stack that total fast.

Starbucks publishes nutrition details for menu items on its site, including calories, saturated fat, and sodium per size. USDA FoodData Central tracks lab-tested values for basic foods such as egg whites, which helps explain why these bites land so high in protein for their calorie range. Those two sources together give you a clear label you can trust at the register.

How One Serving Fits Into Breakfast Planning

A lot of people grab these bites because they’re driving, running late, or heading to the gym.
So the real question tends to be: “Can I pair them with coffee and still stay on track?”
Let’s map a few common combos using Starbucks nutrition data pulled October 2025.

Sample Breakfast Combos With Egg White Bites

Combo	Total Calories	Notes
Egg White & Roasted Red Pepper Bites + Grande Caffè Americano (no syrup)	~185 kcal	Americano sits around 15 calories for 16 fl oz, basically espresso plus hot water.
Egg White & Roasted Red Pepper Bites + Grande Caffè Latte (2% milk)	~360 kcal	The latte lands near 190 calories for a grande with 2% milk.
Kale & Mushroom Bites + Grande Caffè Americano	~245 kcal	This seasonal veggie tray runs about 230 calories, so pairing it with an Americano still keeps things under 250.
Bacon & Gruyère Bites + Grande Caffè Latte (2% milk)	~490 kcal	Bacon & Gruyère alone is about 300 calories, plus that ~190-calorie latte.

The first combo (egg white tray plus plain Americano) stays under 200 calories while still giving you about a dozen grams of protein and some caffeine.
That’s helpful if you’re easing into the morning and don’t want a heavy stomach before a workout or commute.

The latte combos land closer to a sit-down breakfast.
A grande Caffè Latte with 2% milk comes in around 190 calories and brings dairy, natural milk sugar, and a little fat. Pair that with Bacon & Gruyère bites and you’re near 500 calories, which feels more like a brunch plate than a “light snack.”

Starbucks has started leaning into higher-protein menu ideas, even in drinks, and has rolled out protein-boosted lattes and cold foam add-ons with whey in select markets.
A 16-ounce Protein Latte can reach 27–36 grams of protein on its own, depending on flavor and milk, which shows how hard the brand is pushing that angle. That trend lines up with why sous vide egg bites sit right by the pastry case: fast protein in one hand, coffee in the other.

Portion Tips For Different Goals

Everybody walks into Starbucks with a different goal. Here are three common angles people use with the egg white tray:

Light Start Before A Workout

Grab the Egg White & Roasted Red Pepper tray and a plain Grande Caffè Americano.
You’ll land near 185 calories total with caffeine, about 12 grams protein, and barely any sugar. That combo keeps stomach weight low but still feeds muscles before strength training or cardio.

Hold-Me-Over Snack Between Meetings

Order the Egg White & Roasted Red Pepper tray alone.
At 170 calories and ~12 grams protein, it usually beats a pastry for fullness per calorie, and you’re not dealing with frosting or syrup. The fluffy sous vide texture also reheats well if you’re back at your desk.

“This Is My Breakfast” Meal

Go with a higher-calorie bites flavor if you want a meal feel.
Bacon & Gruyère plus a latte climbs near 500 calories and close to 20 grams protein. That lines up more with a sit-down diner breakfast in terms of energy, without needing silverware.

Are Starbucks Egg White Bites A Good Daily Pick?

Short answer: they can be, if they match what you’re trying to do with breakfast that day.
Calories stay low, protein lands in a helpful range, and carbs sit at about 11 grams, which is lower than most bakery case items. So for many people, these bites feel like “real food,” not a sugar bomb.

There are two watch points: sodium and boredom.
Sodium runs close to 470 milligrams for the lighter tray, which can stack up fast for anyone watching blood pressure. And while egg whites are a lean protein source, the rest of your day still needs fiber, fruit or veggies, and healthy fats.
A side of fresh fruit at home or a small pack of nuts later in the morning can round that out, along with water.

If you’re tracking calories or trying to manage weight, the lighter tray works because you know the number.
You’re getting a predictable ~170 calories in a form that actually fills you, which makes sticking to a plan easier than guessing through a random pastry case.
That’s especially handy once you’ve nailed down your
daily calorie needs guide
and you’re budgeting breakfast to leave room for lunch and dinner.