Starbucks Spinach, Feta & Egg White Wrap: Calories & Nutrition
Per serving (159g (5.6 oz)). Source: Starbucks Nutrition Information, March 2026.
The Starbucks Spinach, Feta & Egg White Wrap is one of the most popular breakfast items at Starbucks. It features cage-free egg whites, baby spinach, feta cheese, and a sun-dried tomato cream cheese spread inside a whole wheat wrap. At just 290 calories with 20g of protein, it is one of the lightest and most balanced breakfast options in fast food. The wrap is prepackaged and warmed at the store, ensuring consistent quality across locations. It has become a go-to for health-conscious customers who want a protein-rich breakfast without the high calorie count of traditional fast food breakfast sandwiches.
Full Nutrition Breakdown
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 | 14% |
| Protein | 20g | 40% |
| Carbohydrates | 34g | 12% |
| Fat | 8g | 10% |
| Fiber | 3g | 11% |
| Sugar | 5g | 10% |
| Sodium | 840mg | 37% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
What's in a Starbucks Spinach, Feta & Egg White Wrap?
Calorie and macro contribution of each ingredient.
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole Wheat Wrap Tortilla | 130 | 5g | 24g | 2g |
| Cage-Free Egg White Frittata | 80 | 10g | 2g | 3g |
| Baby Spinach | 10 | 1g | 1g | 0g |
| Feta Cheese | 40 | 3g | 1g | 3g |
| Sun-Dried Tomato Cream Cheese | 30 | 1g | 6g | 0g |
Daily Intake
14% of a 2,000-calorie diet. 1710 calories remaining.
Burn Off 290 Cal
Estimates for a 70 kg (154 lb) person. See all activities
Make It at Home: Spinach, Feta & Egg White Wrap Recipe
A homemade version of the Starbucks Spinach, Feta & Egg White Wrap with similar nutrition and flavor.
Ingredients
- •4 egg whites (or 120ml / 1/2 cup liquid egg whites)
- •1 large whole wheat tortilla wrap
- •1 cup fresh baby spinach
- •30g (1 oz) crumbled feta cheese
- •2 tablespoons cream cheese, softened
- •1 tablespoon finely chopped sun-dried tomatoes
- •1/4 teaspoon garlic powder
- •Salt and pepper to taste
- •Cooking spray
Instructions
- 1
Mix the softened cream cheese with the chopped sun-dried tomatoes and garlic powder until smooth. Set aside.
- 2
Heat a nonstick skillet over medium heat and coat with cooking spray. Pour in the egg whites and season with salt and pepper. Cook without stirring for 1 to 2 minutes until the edges set, then gently fold the egg whites over themselves to form a flat frittata shape. Cook for another minute until fully set.
- 3
Add the baby spinach to the same skillet and cook for 30 seconds until just wilted. Remove from heat.
- 4
Warm the tortilla in a dry skillet or microwave for 10 seconds. Spread the sun-dried tomato cream cheese mixture down the center.
- 5
Place the egg white frittata on top of the cream cheese, add the wilted spinach, and sprinkle with crumbled feta cheese.
- 6
Fold the bottom of the tortilla up, then fold both sides in tightly. Roll forward to close. Cut in half diagonally and serve warm.
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Frequently Asked Questions
How many calories are in a Starbucks Spinach Feta Wrap?
A Starbucks Spinach, Feta & Egg White Wrap contains 290 calories, with 20g of protein, 34g of carbohydrates, and 8g of fat. At 3g of fiber and only 5g of sugar, it is one of the most nutritionally balanced breakfast items in fast food.
Is the Starbucks Spinach Feta Wrap healthy?
By fast food standards, yes. The wrap delivers 20g of protein for only 290 calories, with minimal sugar and moderate sodium (840mg). It uses egg whites instead of whole eggs to reduce fat, and the whole wheat tortilla adds fiber. Compared to a McDonald's Sausage McMuffin (400 cal, 26g fat), the Starbucks wrap has significantly less fat (8g) and fewer calories.
Does the Starbucks Spinach Feta Wrap use real eggs?
Yes, the wrap uses cage-free egg whites. The egg component is a preformed frittata made with egg whites, spinach, and seasonings. While it is not cracked and cooked fresh at the store, it uses real egg whites rather than imitation egg products.
What are the best low-calorie breakfast options at Starbucks?
The Spinach, Feta & Egg White Wrap (290 cal) is one of the lowest-calorie breakfast choices at Starbucks. The Egg White & Roasted Red Pepper Sous Vide Egg Bites (170 cal) are even lighter. The Turkey Bacon, Cheddar & Egg White Sandwich is around 230 calories. Avoid the croissants and scones if watching calories, as they typically exceed 300 calories each.
Track Your Own Spinach, Feta & Egg White Wrap
Restaurant portions vary. Snap a photo of your actual spinach, feta & egg white wrap and CaloBurner will calculate the exact calories and macros for your serving.
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