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Hidden Carbs at Starbucks. 

Y’all know how much Faith and I love our Starbucks tea and coffee, but what happens if you’re hungry and you want to get something to eat to? In today’s post we’re going to go over what not to eat at Starbucks if you want to follow a low carb or keto diet.

hidden carbs at starbucks pinterest image

We’ll go over some foods that you might think are keto friendly, but really aren’t! Either because they’re high in carbohydrates or the portion size may be a little misleading.

And if you missed it, check out one of our most popular posts – Keto Starbucks Drinks – Our 5 favorite drinks to order!

Beef Jerky

This Country Archer brand of beef jerky has 6 grams of carbs per 1oz serving. I haven’t met anyone that can just eat 1 oz of beef jerky!

hidden carbs at starbucks what not to order

So to me this isn’t a good option to get because there are 6g of carbs and only 70 calories per servings. I’d probably eat all 3 servings and I’d end up eating 18g of carbs and only 210kcals and probably still be hungry.

hidden carbs at starbucks what not to order

Organic Coconut Cookies

At first glance I was super intrigued by these Emmy’s Organics Dark Cacao Coconut Cookies. They say only 8g of carbs (6g net carbs) per serving, but 1 serving is only 1 cookie. 

And these cookies are small, but are more calorie dense than others so you may be able to get by with just eating 1 or 2.

hidden carbs at starbucks what not to order

Personally I LOVE chocolate and coconut and this combination is dangerous and I’d again probably end up eating all 3. 1 cookie has 100kcals, 8g of fat, 8g total carbs, 2g fiber, and 1g of protein.

hidden carbs at starbucks what not to order

Peppercorn Cashews

Now some people just starting a keto diet may link cashews would be a good low carb nut option, but actually they aren’t. Cashew are not even a nut! They’re a legume. 

hidden carbs at starbucks what not to order

For 1 package of these peppercorn cashews you’ll be getting 240kcals, 20g of fat, 13g of total carbs, 2g of fiber and 7g of protein.

Carb/Calorie ratio, these are a better option than the beef jerky but there are better low carb food options at Starbucks out there. 

hidden carbs at starbucks what not to order

Splenda

Splenda oh Splenda – they advertise you as a no calorie sweetener, but when you flip over to the ingredients label the first 2 ingredients are in fact sugar. And we all know that sugar contains calories. 

hidden carbs at starbucks what not to order

A better option to Splenda would be their Whole Earth Stevia, Monk Fruit and Erythritol blend sweetener. Or better yet, no sweetener at all! 
hidden carbs at starbucks what not to order

Starbucks Sous Vide Egg bites

Since the inception of these guys, I whole heartily believe that the sous ice industry has taken off. Both Faith I and bought one and it was to make these Starbucks Sous Vide Egg Bites, but make them low carb.

Yeah, these sous vide egg bites from Starbucks are not really that low carb. They are packed full of hidden carbs. Did you know that these egg bites contain potato starch and rice starch?

hidden carbs at starbucks what not to order

Pictured in the top right corner are the Bacon and Gruyere Sous Vide Egg bites which have 310kcals, 22g of fat, 9g of carbs, and 19g of protein. 

Pictured in the bottom left are the Egg White and Red Pepper Sous Vide Egg bites and they come in at 170kcals, 7g fat, 13g total carbs, 1g fiber and 13g of protein. So for a calorie to carb ratio these are even worse than the beef jerky.

So if you were going to get the egg bites, which are still lower carb than some items, I would stay away from the egg white variations and stick with the whole egg options for a higher fat content. 

hidden carbs at starbucks what not to order

Starbucks Drinks with surprisingly high carbs (per Grande size)

All Starbucks Nutrition information for these drinks was obtained from the Starbucks website. You can find the full Starbucks Nutrition here. 

  • Iced Espresso Classics – Vanilla Latte – 21g carbs
  • Nitro Cold Brew with Cascara Cold Foam – 18g carbs
  • Pink Drink – 27g carbs
  • Bottled Teavana Peach Green Tea – 23g (14.5oz bottle


hidden carbs at starbucks what not to order

Lemon Crunch Parfait

This lemon crunch parfait clearly displays a 14g of protein on it’s top label, to some they may think this is a healthier option. But once you turn to the nutrition label you’ll see what it’s actually about.

hidden carbs at starbucks what not to order

This lemon crunch parfait contains 330kcals, 12g of fat, 14g of protein and a whopping 42g of total carbs with only 1g of fiber. I’d steer clear of this if you are trying to follow a low carb diet!

hidden carbs at starbucks what not to order

Starbucks Egg and Cheese Protein Box

With a long list of ingredients, it’s easy to see how this egg and cheese protein box with apples and grapes makes our no-no list. Even the peanut butter is a honey peanut butter spread!

hidden carbs at starbucks what not to order

If want want to make this egg and cheese protein box lower carb, I’d just eat the egg and cheese out of it.

Otherwise if you eat the entire box, you’d be consuming 470kcals, 25g fat, 40g carbs, 5g fiber, and 23g of protein.

hidden carbs at starbucks what not to order

Starbucks 20g protein box – Cheese and fruit

This cheese and fruit box is surprisingly lower in carbs than the Egg and Cheese box! Again like the other box, you can easily make this a lower carb option by omitting the fruit. 
hidden carbs at starbucks what not to order

The cheese and fruit box comes in at 450kcals, 27g of fat, 34g carbs, 4g fiber, and 20g protein.

hidden carbs at starbucks what not to order

Perfect Bar – Peanut Butter

This bar claims to have 20+ Super Foods and to be USDA organic but it’s unfortunately higher up there in carbs. 

hidden carbs at starbucks what not to order

The peanut butter perfect bar comes in at 330kcals, 18g of fat, 26g total carbs, 4g fiber, and 17g protein.

hidden carbs at starbucks what not to order

RXBAR – Mixed Berry

This RXBAR touts 12g of protein on the front of the label and no BS, but lets see how the carbs stack up!

hidden carbs at starbucks what not to order

The RXBAR has 210kcals, 7g fat, 25g total carbs, 5g fiber, and 12g of protein.

hidden carbs at starbucks what not to order

There you have it folks! This was a roundup of the foods that have hidden carbs at Starbucks.

Now we didn’t go through every single item there because it was super busy when we visited. We did noticed that each Starbucks doesn’t contain all the same foods. 

But these are some of the main foods that we would avoid at Starbucks. Especially if you were trying to follow a low carb or ketogenic diet. Check back later this week, when we post about low carb foods at Starbucks.