Among these four breakfast foods, Chick-fil-A’s Egg White Grill supplies the most protein: 27 g in 300 calories. Starbucks’ egg-white bites have fewer calories, but their two-bite serving supplies 12 g protein. “Egg white” in the name does not make the portions equivalent.
Compare one listed food serving
The Starbucks bites are one serving of two bites, not one individual bite. Each sandwich or wrap is one standard item. No drink, hash browns or added spread is counted in this table.
| Order and portion | Calories | Protein (g) | Carbs (g) | Sodium (mg) | Protein per 100 calories (g) |
|---|---|---|---|---|---|
| Chick-fil-A · Egg White Grill 1 standard breakfast sandwich | 300 | 27 | 29 | 990 | 9.0 |
| Starbucks · Spinach, Feta & Egg White Wrap 1 wrap, 159 g | 290 | 20 | 34 | 840 | 6.9 |
| Starbucks · Turkey Bacon, Cheddar & Egg White Sandwich 1 sandwich, 142 g | 260 | 17 | 30 | 600 | 6.5 |
| Starbucks · Egg White & Roasted Red Pepper Egg Bites 1 serving of two bites, 130 g | 170 | 12 | 11 | 470 | 7.1 |
What changes between the wrap and sandwich?
The Starbucks Spinach, Feta & Egg White Wrap has 20 g protein and 290 calories. Its Turkey Bacon, Cheddar & Egg White Sandwich has 17 g protein and 260 calories. The wrap adds 3 g protein and 30 calories in this comparison, along with 240 mg more sodium. The choice depends on which difference matters to you.
The Egg White Grill and spinach wrap are close in calories, at 300 and 290, but differ by 7 g protein and 150 mg sodium. These are complete named food items, so that comparison is more useful than comparing their egg ingredients alone.
Keep the source and local menu in view
Breakfast hours and available items can differ by location. The Starbucks figures were returned from indexed official nutrition text; the live page could not be rendered during this check. Confirm the local item before relying on availability. For a coffee or side, use the exact size and preparation listed by the restaurant.
Browse tracked breakfast foods. The live finder covers more tracked orders than this source-audited shortlist.
Sources and date boundaries
- Official restaurant item nutrition
- Official restaurant item nutrition
- Official restaurant item nutrition
- Official restaurant item nutrition
These are selected U.S. portions, not a complete menu survey. Extra drinks, sides and sauce packets are excluded unless named. Published portions can differ from the food actually served. Starbucks values were inspected in indexed text from its official nutrition pages; direct retrieval returned a script shell rather than a rendered nutrition table.