Breakfast
~20–25% of dayOatmeal + egg bites breakfast
605 mg Na
345 cal
18 g protein
~26% of a 2,300 mg day
Load into calculator
Items · Breakfast (3)
- 125mg
- 470mg
- 10mg
Coffee & breakfast 17 items
Starbucks Low Sodium Guide
Drinks are often low sodium; breakfast sandwiches and bakery cases are where salt hides.
Interactive sodium calculator + lower-sodium order guide.
Lowest Sodium Option
Rolled & Steel-Cut Oatmeal
The lowest-sodium entrée on this menu.
Watch Out For
Bacon egg cheese croissant stacks
Suggested Meal Plans
Tap a card to load it into the meal calculator · sized for a ~2,000-cal day
Lunch
+ diet sodaSandwich lunch + diet soda
1030 mg Na
400 cal
29 g protein
~45% of a 2,300 mg day
Load into calculator
Items · Lunch (3)
- 560mg
- 470mg
- —
Dinner
HeartierDouble protein dinner
1890 mg Na
775 cal
48 g protein
~82% of a 2,300 mg day
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Items · Dinner (4)
- 560mg
- 470mg
- 850mg
- 10mg
Cal
0
Sodium
0 mg
Protein
0 g
Fiber
0 g
Sugar
0 g
Sodium vs 2,300 mg daily value 0%
Load a meal plan or tap menu rows to build a plate.
Menu nutrition
Tap a row to add · tap headers to sort
<600 600–1k >1k
Brewed coffee and many teas are ~0–10 mg sodium. Egg bites and sandwiches commonly 300–800+ mg. Confirm in Starbucks nutrition.
Best bets
Lowest sodium highlights
Espresso
drink · 10 cal
1g protein
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Banana
side · 105 cal
1g protein
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Caffè Americano grande
drink · 15 cal
1g protein
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Brewed Coffee grande
drink · 5 cal
1g protein
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
How to order
Order tips
- · Americano or brewed coffee is basically free sodium real estate.
- · Oatmeal is a legit delicious breakfast — not a punishment.
- · Egg bites beat croissant breakfast sandwiches for sodium control.
- · Ask no cheese on sandwiches when you need a deeper cut.
- · Bakery case is the trap aisle — walk past it with coffee in hand.
Avoid / high sodium
Bacon egg cheese croissant stacks · Salted caramel bakery items as daily staples
Common questions
Starbucks low-sodium FAQ
What is the lowest sodium item at Starbucks? +
Espresso is the lowest-sodium item we track at Starbucks: 0 mg sodium and 10 calories. Every item on this page is ranked by official sodium mg so you can compare before you order.
What is the safest full meal at Starbucks? +
The Oatmeal + egg bites breakfast is the lowest-sodium full meal we mapped for Starbucks — about 605 mg sodium and 345 calories (Rolled & Steel-Cut Oatmeal, Egg White & Roasted Red Pepper Egg Bites, Caffè Americano grande). Load it into the meal calculator above to adjust it.
What should I avoid at Starbucks? +
The highest-sodium traps at Starbucks are Bacon egg cheese croissant stacks, Salted caramel bakery items as daily staples. Treat these as occasional orders if you are watching sodium.
How much sodium should I eat in a day? +
The FDA daily value is 2,300 mg of sodium per day — about one teaspoon of salt. Many heart-health guidelines suggest 1,500–2,000 mg. A single fast-food combo can exceed that, which is why every Starbucks item here lists its sodium mg.
Sources
Not medical advice. Verify on brand tools for your location.
Guides
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