What Is on the Shelf
| Item | Price | Calories |
|---|---|---|
| Rolled & Steel-Cut Oatmeal | $4.75 (1 Piece) | 160 cal |
| MUSH Chocolate Peanut Butter Protein Overnight Oats | $4.15 (1 Serving) | 290 cal |
| Ellenos Muesli Yogurt – No Added Sugar | $4.75 (1 Serving) | 280 cal |
| Ellenos Strawberry Shortcake Greek Yogurt | $4.75 (1 Serving) | 310 cal |
| Ellenos Muesli Yogurt | not listed | 340 cal |
Rolled & Steel-Cut Oatmeal
The Rolled & Steel-Cut Oatmeal is a cup of whole-grain oats made with hot water at the counter, 160 calories plain with 0 g of sugar and 5 g of protein, at $4.75. The toppings are packets you add yourself: dried fruit, a nut medley and brown sugar. Each packet adds calories, and the three together roughly double the plain figure.
- Why choose it: the only hot breakfast with no egg, no dairy in the base and a fiber count worth having.
- Best for: a vegan breakfast, or a light one if you skip the brown sugar.
- Nutrition tip: ask for it made with steamed milk instead of water for extra protein.
- Allergens: None declared for the plain oats; the nut packet contains tree nuts.
MUSH Chocolate Peanut Butter Protein Overnight Oats
The MUSH Chocolate Peanut Butter Protein Overnight Oats is a refrigerated cup of oats soaked in oat milk with cocoa and peanuts, ready to eat cold. It runs 290 calories with 15 g of protein and 14 g of sugar, and costs $4.15. It is dairy free and the cheapest item on this shelf.
- Why choose it: protein and fiber in a cup you can eat in the car.
- Best for: a plant-based order; it contains peanuts, so not for a nut allergy.
The Ellenos Yogurts
Ellenos is a Seattle Greek yogurt maker, which is why it is in Starbucks. All three cups are thick and high in protein; the difference is sugar.
Ellenos Muesli Yogurt, No Added Sugar
The Ellenos Muesli Yogurt – No Added Sugar is unsweetened yogurt with a muesli topping, 280 calories, 18 g of protein and 10 g of sugar, all from milk and fruit. $4.75.
- Best for: the lowest-sugar breakfast on the shelf with real protein.
Ellenos Muesli Yogurt
The Ellenos Muesli Yogurt is the sweetened version with honey in the muesli, 340 calories and 28 g of sugar with 19 g of protein. It is missing from the reference store's pickup menu, so it shows no price.
Ellenos Strawberry Shortcake Greek Yogurt
The Ellenos Strawberry Shortcake Greek Yogurt is strawberry yogurt with a cookie crumble, 310 calories, 29 g of sugar, 16 g of protein, $4.75. It is closer to a dessert.
- Best for: a sweet breakfast that still carries protein.
Protein and Sugar on the Shelf
| Item | Protein | Calories | Sugar |
|---|---|---|---|
| Ellenos Muesli Yogurt | 19g | 340 cal | 28g |
| Ellenos Muesli Yogurt – No Added Sugar | 18g | 280 cal | 10g |
| Ellenos Strawberry Shortcake Greek Yogurt | 16g | 310 cal | 29g |
| MUSH Chocolate Peanut Butter Protein Overnight Oats | 15g | 290 cal | 14g |
| Rolled & Steel-Cut Oatmeal | 5g | 160 cal | 0g |
The no-added-sugar yogurt and the overnight oats are the two to remember: both clear 15 g of protein for under 300 calories, one dairy and one plant based.
Lightest Breakfast at Starbucks
Plain oatmeal at 160 calories is the lightest thing on the breakfast menu with any substance, ahead of the Egg White & Roasted Red Pepper Egg Bites at 170. Add the fruit packet and it is still under 250. With a brewed coffee the whole order stays under 300 calories, which no sandwich or wrap can match.
- Oatmeal with fruit, brewed coffee: light and vegan.
- No-added-sugar yogurt, Americano: high protein, low sugar.
- Overnight oats, cold brew: dairy free and portable.
- Strawberry shortcake yogurt, latte: the sweet version.
The yogurts declare Milk; the overnight oats contain peanuts; the oatmeal's nut packet contains tree nuts. All are sold sealed from the cold case.