Spinach, Feta & Egg White Wrap
The Spinach, Feta & Egg White Wrap has been on the menu since 2008 and is the longest-running food item Starbucks sells. Cage-free egg whites, spinach, feta and sun-dried tomato cream cheese in a whole wheat wrap, pressed hot. 290 calories, 20 g of protein, 8 g of fat, $5.45.
- Why choose it: the best protein-to-calorie ratio of any hot breakfast at Starbucks.
- Best for: a daily breakfast, a vegetarian order, or anyone watching fat.
- Allergens: Egg, Milk, Sesame, Soy, Wheat.
Bacon, Sausage & Egg Wrap
The Bacon, Sausage & Egg Wrap is the opposite brief: double-smoked bacon, pork sausage, scrambled egg and cheddar in a flour tortilla. 640 calories, 27 g of protein, 33 g of fat, $7.15. It is the most protein and the most calories of any single breakfast item in the store.
- Why choose it: two meats, a full breakfast in one hand.
- Best for: a long morning, a workout day, or a skipped lunch.
- Nutrition tip: split it and add a fruit cup; half a wrap is still 20 g of protein or so.
The Two Wraps Compared
| Item | Calories | Sugar | Caffeine | Protein | Price |
|---|---|---|---|---|---|
| Spinach, Feta & Egg White Wrap | 290 | 5g | - | 20g | $5.45 |
| Bacon, Sausage & Egg Wrap | 640 | 2g | - | 27g | $7.15 |
Same category, more than double the calories. The egg white wrap gives you 20 g of protein for 290 calories; the bacon sausage wrap gives 27 g for 640. Per gram of protein the light wrap is the better deal on calories and the heavy wrap is the better deal on price.
Wrap vs Breakfast Sandwich
The Spinach, Feta & Egg White Wrap and the Turkey Bacon, Cheddar & Egg White Sandwich are the two light hot breakfasts and they sit within 30 calories of each other; the wrap is vegetarian and has more protein, the sandwich has meat. At the heavy end the Bacon, Sausage & Egg Wrap outweighs even the Double-Smoked Bacon, Cheddar & Egg Sandwich at 500 calories.
Wraps travel better. They are pressed flat, stay warm longer in the sleeve and do not fall apart in a car, which is why they outsell sandwiches at drive-thru heavy stores.
The Avocado Spread
The Avocado Spread is a sealed cup of avocado with lime, sea salt, garlic and a little spice, 90 calories, sold as an add-on. It is the usual companion to the egg white wrap and turns it into a fuller meal for under 400 calories. No pickup price is listed for the spread at the reference store.
Ordering Tips and Allergens
| Item | Declared Allergens |
|---|---|
| Bacon, Sausage & Egg Wrap | Egg, Milk, Wheat |
| Spinach, Feta & Egg White Wrap | Egg, Milk, Sesame, Soy, Wheat |
| Avocado Spread | N/A |
- Ask for it warmed: both wraps are heated by default, but a mobile order picked up late will have cooled.
- No cheese is possible on the bacon sausage wrap but not on the feta wrap, where the feta is part of the filling.
- Pair the heavy wrap with black coffee; the light wrap can carry a latte.
- Both are available all day while stock lasts, and the egg white wrap sells out first at many stores.
Both are heated in a shared oven with every other sandwich and pastry, so cross contact is possible on either.