Starbucks Nutrition Calculator: Calories, Protein and Caffeine

The evidence

Every recommendation on this page links here. The badge shows what kind of source it is, so you can judge how strong it is.

1. Official data

   Starbucks' own nutrition for each drink size and food item on its US menu, for the standard recipe, with caffeine for drinks.

   Starbucks, US menu nutrition, checked 16 October 2026: Starbucks Menu

2. Guideline

   For most adults, the FDA has cited 400 mg of caffeine a day, about two to three 12 fl oz cups of coffee, as an amount not generally linked with negative effects. How much is too much varies with body weight, medicines, health conditions and sensitivity. If you are pregnant, trying to become pregnant or breastfeeding, talk with your health care provider. Experts advise against energy drinks for children and teens.

   US Food and Drug Administration, Consumer Update, content current as of 28 August 2024: Spilling the Beans: How Much Caffeine is Too Much?

3. Guideline

   People aged 14 and over should have less than 2,300 mg of sodium a day (children: under 1,200 mg at 1-3, 1,500 mg at 4-8, 1,800 mg at 9-13). Highly active people may benefit from more to offset sweat losses. It also sets a general protein goal of 1.2 to 1.6 g per kg of body weight a day.

   US Department of Agriculture and US Department of Health and Human Services, Dietary Guidelines for Americans, 2025-2030: Dietary Guidelines for Americans, 2025-2030

4. Guideline

   The Daily Value for sodium on food labels is less than 2,300 mg a day, matching the Dietary Guidelines limit for adults. Americans eat about 3,400 mg a day on average.

   US Food and Drug Administration, Sodium in Your Diet, content current as of 5 March 2024: Sodium in Your Diet

5. Observational study

   The resting energy equation used here, built from measurements in 498 adults.

   Mifflin et al., 1990, American Journal of Clinical Nutrition: A new predictive equation for resting energy expenditure in healthy individuals

6. Guideline

   For most people who exercise, 1.4 to 2.0 g of protein per kg a day is enough to build and keep muscle. Trained lifters eating less to lose weight may need 2.3 to 3.1 g per kg. Spread protein evenly every 3 to 4 hours, about 0.25 g per kg or 20 to 40 g a serving.

   Jäger et al., 2017, Journal of the International Society of Sports Nutrition (ISSN position stand): International Society of Sports Nutrition Position Stand: protein and exercise

7. Review

   A meta-analysis of 49 trials with 1,863 people doing strength training: extra protein added muscle and strength, but beyond about 1.6 g per kg of body weight a day there was no further gain in lean mass.

   Morton et al., 2018, British Journal of Sports Medicine: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

Our own rules of thumb

These are our choices, not findings from a study. We list them so you know which parts are judgement calls.

• The protein labels (8 g or more per 100 calories is protein-packed, 5 g or more is good protein) are our own.
• Swaps pick the biggest saving of 40 calories or more that keeps protein within 3 g, or a protein boost of 5 g or more for 250 calories or less.
• The goal buttons use our own calorie caps.
• The sodium and caffeine meters turn amber at 75% of the daily figure.