Starbucks egg white bites are a popular breakfast item offered at Starbucks cafes. They provide a protein-packed, on-the-go breakfast option. The egg white bites come in a few different varieties, with one being the egg white bites with roasted red pepper. Many customers may wonder how many calories are in the Starbucks egg white bites with red pepper. In this article, we will take a detailed look at the nutrition information and calories for Starbucks egg white bites with red pepper.
Calories and Nutrients in Starbucks Egg White Bites with Roasted Red Pepper
Here is an overview of the nutrition information for one serving (2 pieces) of Starbucks egg white bites with roasted red pepper (79g):
| Calories | 170 |
|---|---|
| Total Fat | 9g |
| Saturated Fat | 2.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 370mg |
| Total Carbohydrate | 6g |
| Dietary Fiber | 0g |
| Sugars | 2g |
| Protein | 17g |
As you can see, one serving of 2 egg white bites with roasted red pepper contains 170 calories. It also provides 17g of protein, which makes it a high protein breakfast option.
Detailed Breakdown of Calories per Ingredient
To understand where the calories are coming from in the Starbucks egg white bites, we need to look at the ingredients:
Egg Whites
The main ingredient is egg whites. One large egg white contains around 17 calories. With 2 egg whites per serving, that contributes about 34 calories. Egg whites provide protein without the high fat and cholesterol content of whole eggs.
Monterey Jack Cheese
The egg white bites contain Monterey Jack cheese. One ounce of Monterey Jack cheese provides about 110 calories. The cheese adds creaminess, flavor, and a protein boost.
Roasted Red Peppers
Roasted red peppers add vitamins, minerals, and antioxidants. One roasted red pepper (around 1/2 cup chopped) contains about 25 calories.
Potatoes
The potatoes bulk up the egg bites for a more substantial breakfast. One ounce of potato contains about 25 calories.
Other Minor Ingredients
The egg white bites also contain smaller amounts of ingredients like salt, black pepper, onions, spinach, milk, and spices. These ingredients add minimal calories.
So in total, the approximate calorie contribution from each ingredient per serving is:
| Ingredient | Calories |
|---|---|
| 2 Egg Whites | 34 |
| Monterey Jack Cheese | 110 |
| Roasted Red Peppers | 25 |
| Potatoes | 25 |
| Other Minor Ingredients | 10 |
| Total | 170 |
This sums up to 170 calories per serving, confirming the nutrition information provided by Starbucks.
How the Egg White Bites Fit Into Your Daily Calorie Needs
Now that we know the Starbucks egg white bites with roasted red pepper contain 170 calories, how does this fit into a balanced daily diet?
The average moderately active woman needs around 2,000 calories per day. For a moderately active man, the recommendation is around 2,500 calories.
So the 170 calories from one serving (2 pieces) of the Starbucks egg white bites equates to about 8-9% of the daily calorie recommendation for an average woman, and around 7% for an average man.
This means the egg white bites make a protein-packed breakfast choice that won’t break the calorie bank. The egg whites and cheese provide staying power to help you avoid mid-morning hunger pangs.
Of course, your individual calorie needs may differ depending on your age, activity level, and other factors. But in general, one serving of the Starbucks egg white bites can fit nicely into a healthy daily calorie target.
Comparing Calories to Other Starbucks Breakfast Items
To put the calorie count of the Starbucks egg white bites in context, let’s compare them to a few other popular Starbucks breakfast menu items:
| Breakfast Item | Calories (per serving) |
|---|---|
| Bacon, Gouda, and Egg Breakfast Sandwich | 450 |
| Sausage and Cheddar Breakfast Sandwich | 440 |
| Sous Vide Egg Bites with Bacon and Gruyère | 210 |
| Reduced-Fat Turkey Bacon Breakfast Sandwich | 270 |
| Egg White Bites with Roasted Red Pepper (2 pieces) | 170 |
| Spinach, Feta, and Cage-Free Egg White Breakfast Wrap | 290 |
As you can see, the Starbucks egg white bites are one of the lower-calorie breakfast choices. The sandwiches and burritos with meat and cheese tend to have higher calorie counts.
So if you are looking for a vegetarian or lower-calorie option, the 170 calorie egg white bites make a nice choice compared to many other menu items.
Ways to Increase Nutrition While Maintaining Low Calorie Count
While the Starbucks egg white bites are relatively low in calories, you may want to round out your breakfast with some additional nutrition. Here are some ways to boost the overall nutrition without tacking on too many extra calories:
– Pair with a Starbucks fruit cup or fruit and cheese plate
– Add a side of plain nonfat Greek yogurt
– Order a skinny latte made with nonfat milk
– Pair with a Teavana tea containing no added sugar
– Add a multigrain English muffin for more fiber
Any of these options would complement the egg white bites nicely. They provide extra nutrients and satisfaction, without excessive additional calories.
Conclusion
Starbucks egg white bites with roasted red pepper provide a protein-packed on-the-go breakfast choice. Each serving (2 pieces) contains 170 calories. This calorie count consists mainly of egg whites, Monterey jack cheese, roasted red peppers, potatoes, and minor ingredients.
The Starbucks egg white bites are lower in calories compared to many other breakfast sandwich options. They can fit into a healthy daily calorie target for most people when combined with other balanced food choices. To boost nutrition, the egg white bites pair well with fruit, yogurt, tea, or a fiber-rich English muffin. In summary, the Starbucks egg white bites with roasted red pepper make a smart lower-calorie breakfast choice any busy morning.