Highest-Protein Meals at Starbucks: Full Ranking (2026)

The highest-protein item at Starbucks is Turkey Pesto Panini, with 33 g of protein and 540 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at Starbucks (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	Turkey Pesto Panini	33	540	55	21	6.1
2	Roasted Turkey & Dill Havarti Sandwich	32	600	47	32	5.3
3	Chicken & Double Smoked Bacon	31	620	65	26	5.0
4	Turkey & Havarti Sandwich	29	460	31	21	6.3
5	Chicken Caprese	28	500	58	18	5.6
6	Chicken & Quinoa Protein Bowl w/ Black Beans & Greens	27	420	42	17	6.4
7	ZaTar Chicken & Lemon Tahini Salad	27	570	67	23	4.7
8	Ancho Chipotle Chicken Panini	26	500	57	19	5.2
9	Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich	26	500	35	30	5.2
10	Smoked Turkey Protein Box	24	360	42	12	6.7
11	Chicken Artichoke on Ancient Grain Flatbread	24	510	37	27	4.7
12	Turkey & Fire Roasted Corn Salad	24	560	53	29	4.3
13	Lentils & Vegetable Protein Bowl w/ Brown Rice	23	650	80	29	3.5
14	Seared Steak & Cheddar Sandwich	23	530	44	29	4.3
15	Egg & Cheese Protein Box	23	460	40	24	5.0
16	BBQ Chicken Protein Box	22	420	49	16	5.2
17	Honey BBQ Sriracha Chicken Sandwich	22	360	52	7	6.1
18	Double Smoked Bacon, Cheddar & Egg Sandwich	21	490	40	27	4.3
19	Farmers Market Protein Box	21	470	29	29	4.5
20	Cubano Sandwich	21	430	34	23	4.9
21	Seared Steak, Egg & Tomatillo Wrap	21	410	43	18	5.1
22	Chicken BLT Salad Sandwich	21	470	35	25	4.5
23	PB&J on Wheat Bistro Box	20	520	53	26	3.8
24	Chicken Wrap Protein Box	20	460	45	22	4.3
25	Chocolate Smoothie w/ 2% Milk, 16 fl oz	20	320	53	5	6.3
26	Cheese & Fruit Protein Box	20	450	34	27	4.4
27	Sous Vide Egg Bites w/ Bacon & Gruyere	19	310	9	22	6.1
28	Almond Butter, Strawberries & Jam Sandwich	19	600	80	25	3.2
29	Herbed Chicken & Fig Spread Small Sandwich	19	300	43	8	6.3
30	Spinach, Feta & Cage Free Egg White Breakfast Wrap	19	290	33	10	6.6

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Starbucks, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at Starbucks?

Turkey Pesto Panini leads with 33 g of protein (540 calories) on the US menu.

What is the most protein-efficient item at Starbucks?

Smoked Turkey Protein Box gives about 6.7 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Starbucks?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at Starbucks, Turkey Pesto Panini tops the list at 33 g. Log your meal in Nutrola to track protein and calories together.