Starbucks offers a variety of breakfast options catering to different dietary needs, and the Turkey Bacon, Cheddar & Egg White Sandwich stands out as one of the healthiest choices. This sandwich is a great option for those looking for a low-calorie, high-protein breakfast without sacrificing flavor.
With 230 calories and 17 grams of protein, it provides a balanced meal that helps keep you full while keeping fat and sodium levels relatively moderate. Served on a wheat English muffin, it includes a fluffy egg white patty, uncured turkey bacon, and reduced-fat cheddar cheese, making it a satisfying yet lighter alternative to traditional breakfast sandwiches.
Ingredients Breakdown
This sandwich is made with a health-conscious combination of ingredients:
- Wheat English Muffin – A whole wheat and enriched wheat flour blend, providing fiber and a chewy texture.
- Egg White Patty – A light and protein-rich egg white patty, seasoned with black pepper and salt.
- Uncured Turkey Bacon – A leaner bacon alternative made from turkey thigh meat, naturally cured with vinegar, lemon juice, and celery powder.
- Reduced-Fat Cheddar Cheese – A lower-fat version of cheddar cheese, offering a creamy and slightly sharp taste.
Additionally, this sandwich contains bioengineered food ingredients and preservatives to enhance shelf life.
Nutritional Information
For those monitoring their daily intake, here’s the nutritional breakdown of the Turkey Bacon, Cheddar & Egg White Sandwich:
Nutrient | Amount | % Daily Value* |
---|---|---|
Calories | 230 | – |
Total Fat | 5g | 6% |
Saturated Fat | 2.5g | 13% |
Cholesterol | 20mg | 7% |
Sodium | 560mg | 24% |
Total Carbohydrates | 28g | 10% |
Dietary Fiber | 3g | 11% |
Sugars | 2g | – |
Protein | 17g | – |
*Percent Daily Values are based on a 2,000-calorie diet.
This sandwich is low in fat and cholesterol compared to other Starbucks breakfast sandwiches, making it a better choice for heart health. The high protein content (17g) makes it great for muscle maintenance and satiety. However, the sodium (560mg) is something to be mindful of, especially for those watching their salt intake.
Allergen Information
This sandwich contains the following allergens:
✅ Milk
✅ Wheat
✅ Eggs
It does not contain soy, nuts, or sesame, making it a safer option for those with these common allergies.
Is It a Healthy Choice?
The Turkey Bacon, Cheddar & Egg White Sandwich is one of the healthiest Starbucks breakfast options due to its:
✅ Low calorie count (230 calories)
✅ High protein content (17g)
✅ Lower fat and cholesterol compared to traditional bacon sandwiches
✅ Whole wheat English muffin for added fiber
However, if you are sensitive to sodium, you may want to balance your daily intake by choosing lower-sodium meals later in the day.
Final Thoughts
The Turkey Bacon, Cheddar & Egg White Sandwich is a great choice for those seeking a lighter, high-protein breakfast at Starbucks. It offers a savory yet nutritious option, making it an excellent on-the-go meal for busy mornings.
FAQs
No, this sandwich contains wheat and is not gluten-free.
This sandwich has 250 fewer calories, less saturated fat, and less sodium, making it a healthier alternative to the Sausage, Cheddar & Egg Sandwich.
Starbucks does not offer customizations for pre-packaged sandwiches, but you can remove ingredients like cheese or turkey bacon after purchase.
Most Starbucks locations serve their breakfast menu all day, but availability may vary.
A Caffè Americano or an Iced Blonde Espresso pairs well with this sandwich, complementing its savory flavors with a smooth, bold coffee.