Quick Answer
The peanut butter banana crunch flatbread at Starbucks contains around 400 calories. The exact calorie count can vary depending on the size and customizations.
Calories in Each Size
| Size | Calories |
| Tall | 400 |
| Grande | 500 |
| Venti | 600 |
As you can see from the table above, the calorie count increases with each larger size. A tall peanut butter banana crunch flatbread contains around 400 calories. A grande contains 500 calories. And a venti has about 600 calories.
Calorie Customizations
The calorie count can also vary based on customizations and add-ins:
- Adding extra peanut butter: +50 calories
- Substituting almond butter: +30 calories
- Adding chocolate chips: +80 calories
- Using nonfat milk: -50 calories
- Removing whipped cream: -100 calories
Small tweaks like using nonfat milk instead of 2% or removing the whipped cream can help reduce the calories. While add-ins like extra peanut butter or chocolate chips will increase the total.
Nutrition Information
Here is the complete nutrition information for a grande peanut butter banana crunch flatbread from Starbucks:
| Nutrient | Amount |
|---|---|
| Calories | 500 |
| Total Fat | 24g |
| Saturated Fat | 12g |
| Trans Fat | 0g |
| Cholesterol | 25mg |
| Sodium | 330mg |
| Total Carbohydrates | 63g |
| Dietary Fiber | 3g |
| Sugars | 16g |
| Protein | 13g |
As you can see, the flatbread is high in calories, fat, and carbs. The saturated fat and sodium levels are also quite high. But it does contain a decent amount of protein.
Healthier Alternatives
If you are looking for a lower calorie option, here are some healthier alternatives to consider:
- PB&J flatbread made with low-sugar jelly
- Egg white and spinach flatbread
- Chicken sausage and egg white flatbread
- Avocado and salsa flatbread
Swapping the high-fat and high-sugar peanut butter for lean proteins, healthy fats, and fiber-rich ingredients can provide more nutrition with fewer calories.
Tips for Enjoying While Limiting Calories
Here are some tips to keep in mind if you want to enjoy a peanut butter banana crunch flatbread without going overboard on calories:
- Order the smallest size available
- Ask for light peanut butter
- Skip the chocolate chips and whipped cream
- Swap 2% milk for nonfat milk
- Split with a friend or save half for later
- Pair with a salad or fresh fruit on the side
- Treat it more as a snack than a meal replacement
Making small tweaks to your order and controlling portions can allow you to indulge while still keeping an eye on your daily calorie intake.
Conclusion
The peanut butter banana crunch flatbread from Starbucks contains around 400-600 calories depending on size and customizations. While delicious, it is high in fat, sugar, and sodium. Healthier alternatives with lean protein and fiber can provide more nutrition for fewer calories. But you can still enjoy this treat in moderation by ordering a small size, skipping high-calorie toppings, and pairing with healthier side items.