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Home Low Carb Guide to Eating Out

Hidden Carbs at Starbucks – What Not to Eat!

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Posted on April 19, 2019 By Lara

Did you know there are a ton of hidden carbs at Starbucks?! Not to fear, we’re going to shed some light on them!

hidden carbs at starbucks pinterest image

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.

We’re covering 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!

In This Article

  • Beef Jerky
  • Organic Coconut Cookies
  • Peppercorn Cashews
  • Splenda
  • Starbucks Sous Vide Egg Bites
  • Starbucks Drinks With Surprisingly High Carbs (Per Grande size)
  • Lemon Crunch Parfait
  • Starbucks Egg and Cheese Protein Box
  • Starbucks 20g Protein Box – Cheese and Fruit
  • Perfect Bar – Peanut Butter
  • RXBAR – Mixed Berry
  • Tips for Keto Success

Beef Jerky

hidden carbs at starbucks what not to order

The Country Archer brand of beef jerky has 6 grams of carbs per 1-ounce serving. And I haven’t met anyone that can just eat an ounce of beef jerky!

So to me this isn’t a good option because there are 6 grams of carbs and only 70 calories per serving. I’d probably eat all three servings and end up eating 18 grams of carbs and only 210kcals and 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 8 grams of carbs (6 grams net carbs) per serving, but a serving is only one cookie!

These cookies are small but are more calorie dense than others, so you may be able to get away with only eating one or two cookies.

hidden carbs at starbucks what not to order

Personally I LOVE chocolate and coconut and this combination is dangerous for me. Again, I’d probably end up eating all three in a sitting. One cookie has 100kcals, 8g fat, 8g total carbs, 2g fiber, and 1g protein.

hidden carbs at starbucks what not to order

Peppercorn Cashews

Some people just starting a keto diet think cashews are a good low carb nut option, but actually they aren’t. Cashews are not even a nut! They’re a legume. 

hidden carbs at starbucks what not to order

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

In terms of the carb:calorie ratio, these are a better option than the beef jerky. However, there are better low carb food options at Starbucks out there. 

hidden carbs at starbucks what not to order

Splenda

Splena, oh Splenda! They advertise you as a no calorie sweetener, but when you flip over to the ingredient label, the first two ingredients are in fact sugar. And we all know that sugar contains calories. 

hidden carbs at starbucks what not to order
hidden carbs at starbucks what not to order

A better option than Splenda is the Whole Earth stevia, monk fruit, and erythritol blend sweetener. Or better yet, no sweetener at all!

Starbucks Sous Vide Egg Bites

Since the inception of these guys, I whole heartedly believe that the sous vide 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 in fact 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 fat, 9g carbs, and 19g 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 protein. For a calorie to carb ratio these are even worse than the beef jerky!

If you are going to get the egg bites, which are still lower carb than some items, I would stay away from the egg white variation 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 its top label, to some they may think this is a healthier option. But once you turn to the nutrition label on the back, you’ll see what it’s actually about.

hidden carbs at starbucks what not to order

This lemon crunch parfait contains 330kcals, 12g fat, 14g 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 and share the rest with a friend.

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

hidden carbs at starbucks what not to order

Starbucks 20g Protein Box – Cheese and Fruit

hidden carbs at starbucks what not to order

This cheese and fruit box is surprisingly lower in carbs than the egg and cheese box! Like the other box, you can easily make this a lower carb option by simply omitting the fruit.

The cheese and fruit box comes in at 450kcals, 27g 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 in carbs. 

hidden carbs at starbucks what not to order

The Peanut Butter Perfect Bar comes in at 330kcals, 18g 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 let’s 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 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.

Note that we didn’t go through every single item at Starbucks because it was super busy when we visited. And we did notice that each Starbucks location doesn’t contain all the same foods.

But these are some of the main foods that we would avoid at Starbucks. Especially if you are trying to follow a low carb or ketogenic diet.

Check out this post to see the best keto foods to order at Starubcks!

Tips for Keto Success

Save Money and Jumpstart Keto

If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan to get into ketosis fast! You’ll get 5 days worth of recipes and eat for under $5 per day!

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4 Week Keto Meal Plan

For something a little longer term, you might be interested in our 4 week keto meal prep course. It comes with 4 weeks of keto meal plans (1200, 1500, and 1800 calorie levels), weekly keto grocery lists, 40 keto recipe ebook, how to meal prep ebook, videos, and more!

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Keto Recipe Inspiration

Or if you’ve been doing keto for a while and just need a little help with inspiration, we’ve got you covered! Check out our low carb and keto recipe collection.

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I want to start keto!

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The Keto Queens is monetized in part though affiliate links, and as an Amazon Associate we earn from qualifying purchases. This means that if you click on an affiliate link and/or purchase an item after clicking on an affiliate link, The Keto Queens may receive a percentage of the sales price. We only recommend products that we love and use. To learn more, please read our Privacy Policy.
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