Costa & Starbucks Healthiest Options – What Would a Nutritionist Order?

Costa & Starbucks Healthiest Options – What Would a Nutritionist Order?

When you’re out on the go sometimes you just NEED a Costa or Starbucks! But if you’re looking for food on the go, the cakes that pair with the coffee can be a nightmare for cravings and sticking to your diet! So what would a nutritionist order from Starbucks & Costa Coffee? To make the best decision we’ve listed Costa & Starbucks healthiest options for you from a nutritionist’s point of view. But remember guys – sometimes its fine to indulge and enjoy things in moderation!

Costa Coffee

The Healthiest Meals

If your heading to Costa at lunch or breakfast time picking the best meal from the menu can be tough! Below are some health choices that will keep you satisfied.

  • Scrambled Egg & Mushroom Muffin

If you like eggs in the morning – good news, Starbuck’s scrambled egg muffin provides the perfect number of calories for a light breakfast with a good balance of fat, complex carbs and protein!

Calories: 298

Fat: 9.3g

Of Which Saturates: 2.7g

Carbs: 39.0g

Of which sugars: 1.5g

Protein: 13.0g

Sodium: 1.0g


  • Breakfast pot

If you’re looking for something a bit sweeter for brekky, then costa breakfast pots may be a healthier option than their porridge! Surprising, but Porridge pots actually have a lot of hidden sugar.

Calories: 307

Fat: 13g

Of Which Saturates: 4 g

Carbs: 22g

Of which sugars: 7g

Protein: 25g

Sodium: 2 g

  • Chicken & Vegetable Broth

Picking a light lunch can be tricky, but instead of opting for a snack or light wrap that contains hidden calories why not opt for Costa’s Chicken broth at only 110 calories and 10g of protein it a light choice for when you’re just getting peckish.

Calories: 110

Fat: 4.1 g

Of Which Saturates: 1.4 g

Carbs: 6.5 g

Of which sugars: 3.3g

Protein: 10.1 g

Sodium: 1g

  • Tuna Nicoise Salad

Costa’s Tuna salad offers a pretty low carb option which is high in protein and low in saturated fats of which come from eggs!

Calories: 219

Fat: 13.7 g

Of Which Saturates: 2.4 g

Carbs: 5.5 g

Of which sugars: 2.7g

Protein:  17.3 g

Sodium: 1.2g



  • Roast Chicken Salad

Slightly lower in protein and higher in carbs is the roast chicken salad.

Calories: 196

Fat: 13.0 g

Of Which Saturates: 2.5g

Carbs: 6.1 g

Of which sugars: 4.0g

Protein:  13.0 g

Sodium: 0.7g


  • Roast chicken sandwich

If you’re looking for a more substantial lunch, then for an extra 150 calories you can enjoy a roast chicken sandwich which offers a low saturated fat content and high 21.6g of protein!

Calories: 352

Fat:  10.1 g

Of Which Saturates: 1.2g

Carbs:  41.1g

Of which sugars: 3.8g

Protein:   21.6 g

Sodium: 1.4g


Drinks & Dessert

Drinks can be DANGEROUS at a coffee shop – what might seem like a nice refreshing beverage could actually be spoonful’s of sugar – for example iced tea! Below are some safe options at Costa and some Healthy-ish desserts!


  • Iced flat white with whipped milk

Calories: 64

Fat:  0.4g

Of Which Saturates: 0.1 g

Carbs: 10.7 g

Of which sugars: 10.5g

Protein:  4.9 g


  • No added sugar coconut & watermelon Fruit Cooler

Fruit coolers are amazing on a hot day – but often full of sugar! Saying that, the no added sugar coconut and watermelon option is a better choice. But BEWARE it still contains 20g of sugar! So enjoy post workout to restore those glycogen stores ;).

Calories: 88

Fat:  0.1g

Carbs: 21.1 g

Of which sugars: 20.2 g

Protein:  0.4 g

  • Sugar free caramel syrup

If you have a sweet tooth then caramel lattes and coffees are your go to choice but each shot of syrup provides around 50kcals and extra sugar – so remember to choose the sugar free option at just 6 Kcals, 1.5g of carbs and 0.1g of sugar.

  • Mini muffin

Large muffins at Costa will surely put a dent into your calorie allowance for the day at 350-450 calories! But if you need a little something sweet the Costa Mini muffins are perfect!

Calories: 76

Fat:  3.7 g

Of Which Saturates: 0.6g

Carbs: 9.4 g

Of which sugars: 5.3g

Protein:  1.1 g

  • Mini Bakewell tart

And it’s a similar story with almond and cherry bakes and bakewell tarts at Costa. Delicious but packed full of sugar and at 450calories won’t be doing you any favours. But a mini bakewell tart will hit the spot with only 136 calories!

Calories: 136

Fat:  6.8 g

Of Which Saturates: 2.2g

Carbs: 17.8g

Of which sugars: 11.1g

Protein:  0.7g


The Healthiest Meals


  • Super scrambled eggs, tomato & spinach

Breakfast is the most important meal of the day so don’t skip it! If you’re popping in to Starbucks for a healthy breakfast stay clear of the full English baps and fruit toast and opt for super scrambled eggs at just 211 calories and 14g of protein, it’s a great way to start the day!

Calories: 211

Fat:  14 g

Of Which Saturates: 3 g

Carbs: 7 g

Of which sugars: 2g

Protein:  14g


  • House Chicken Salad

When it comes to salads some of us look for low carb options – like the Costa Coffee salad. But if you’re looking for a better ratio of carbs the Starbuck’s salad offers a higher carb and more substantial option. Although this salad contains healthy fats the overall fat content is still high with a higher sugar and lower protein content than costa coffee.

Calories: 330

Fat:  21 g

Of Which Saturates: 6 g

Carbs: 22 g

Of which sugars: 9.6g

Protein:  10 g


  • California chicken wrap

Although many people avoid wraps as far as macros go the California chicken wrap is a good option! With less than 300 calories, a whopping 17g of protein and 2g of sugar this wrap is a great choice. The 25g of carbs from the wrap are mainly complex carbs combined with only 3g of saturated fat.

Calories: 292

Fat:  13 g

Of Which Saturates: 3 g

Carbs: 25 g

Of which sugars: 2 g

Protein:  17 g



  • Vegan chocolate and raspberry cake

If you follow a non-dairy diet – good news the chocolate vegan cake from Starbucks is half the calories of other cakes such as carrot cake! We still think you should enjoy cake in moderation due to the high sugar content but if you fancy a sweet treat – go for it girl.

Calories: 256

Fat:  11 g

Of Which Saturates: 3 g

Carbs: 38 g

Of which sugars: 18 g

Protein:  2g

Jenny Watt

Jenny Watt

Nutritionist & Personal Trainer Qualified

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